Enjoy The Benefits Of Rice For A Healthy and Balanced Diet

If you’re trying to lose weight, especially if you’re following a strict diet such as keto or paleo, one of the first things experts suggest is to reduce how much refined carbs you eat. That means avoiding things like bread, pasta and rice. Of course, avoiding refined carbs isn’t just about staying slim. Studies have shown that a diet high in refined is linked to obesity and heart disease. However, if you look at countries where rice is the staple crop, incidents of these diseases are relatively low. So, is rice bad for you or not? The answer depends on the type of rice as well as the rest of your diet. As you know, there are many different varieties of rice from short grain to long grain and brown to red. They all have different nutritional values and flavors. However, the one that can help in your weight loss journey and provide health benefits is brown rice. With that said, if you don’t want to switch over to brown rice, white rice isn’t horrible for weight loss, with some caveats.

What is White Rice?

Rice is a cereal grain that has been cultivated for thousands of years. Like other grains, rice has three major components:

1. Bran - the tough outer layer that protects the delicate (and delicious) seed. This layer is full of fiber, minerals and antioxidants.

2. Germ - The nutrient rich inner core that contains vitamins and healthy fats.

3. Endosperm - the seed/middle layer that we know associate with rice. It contains mostly carbohydrates and some protein.

White rice is stripped of both the bran and germ, leaving only the carbohydrate rich endosperm. While there are some nutrients left in the endosperm, the majority of the naturally occurring vitamins have been removed. In an effort to make white rice a bit healthier, many countries enrich their rice with iron and vitamins that you might normally find in the germ.

With that said, when comparing the nutritional value of enriched white rice to brown rice, the brown rice still manages to come out either on top or on par on almost all vitamins and minerals except iron and folate. It also contains less calories and carbs than white rice.

White Rice is a Safe Carbohydrate

So if white rice has less nutrients and has more calories, is it something you can include in your diet? Well, if you’re on a keto or paleo diet, the answer is definitely no. Talk to a nutritionist and you’ll get different answers. Some consider it a source of empty calories while others will tell you that it’s okay to eat in moderation. So what’s the truth? The answer is, it depends!

There are a lot of benefits to white rice in comparison to other grains. For those that suffer from celiac, rice is naturally gluten-free, making it an excellent carbohydrate option. It can also be pounded down into a flour so you can still have some delicious breads and sweets. As well, since it is lower in fiber, it’s great for people who suffer from gastrointestinal issues. The fact that it’s easy on the stomach and has a lot of carbs also makes white rice a perfect staple for professional athletes and bodybuilders as it provides quick access to energy.

As a refined carb, white rice isn’t as badwhite bread or pasta. Perhaps the biggest drawback of white rice is its high glycemic index score. Glycemic index (GI) is a measure of how fast your body changes the carbs you eat into sugar. The higher the number, the faster your blood sugar rises. White rice has a GI of around 64, which means your body converts it into sugar relatively quickly. For people who already have diabetes, it’s important to limit your rice intake as it can lead to a large spike in your blood sugar.

Now, whether it can put you at a higher risk of developing diabetes is another story. Some studies have shown that people who eat a lot of white rice are at a greater risk of developing type 2 diabetes. With that said, the actual prevalence of type 2 diabetes in countries with high rice consumption is still relatively low. Why? Some researchers believe it is due to the changing diet of these regions that, in addition to eating white rice, now also have an abundance of other refined carbs such as bread and pastries as well as a decrease in overall physical activity.

There’s also conflicting evidence on whether or not eating a lot of rice can lead to metabolic syndromes such as high blood pressure and high cholesterol. In general, this is a risk for most refined carbs, but the link between white rice and heart disease is still unclear though some research concludes that eating a lot of white rice can lead to a higher risk of developing the metabolic syndrome in girls, but not in boys.

Brown vs. White

Brown rice is a whole grain and contains the bran, endosperm and germ of rice. It’s packed full of nutritional value, antioxidants and fiber. It’s one of the many reasons why most nutritionists suggest that people switch over from white rice to brown rice. Unlike the conflicting health information on white rice, most studies of brown rice have shown that it is definitely better for you.

While it is still a carb, the added fiber means brown rice has a lower GI score than white rice, which means it releases sugar into your bloodstream at a slower rate. As well, there are definitive studies linking brown rice to a reduced risk of developing heart disease thanks to the compound lignan which reduces arterial stiffness and the amount of fat in your blood. As you would expect, this leads to a lower blood pressure.

However, brown rice isn’t for everyone. For pro athletes and bodybuilders, the energy and calories it provides is not enough to keep up with their rigorous training. Brown rice is also high in phytic acid, which can impact the absorption of important minerals such as iron, zinc and calcium that you eat during your meal. Luckily, it doesn’t have any effect on subsequent meals, so you can still get these nutrients elsewhere (so long as you don’t eat brown rice with it). While it might be considered an anti-nutrient, phytic acid has its own benefits as it might help reduce your chances of developing kidney stones or cancer.

Brown rice also contains more arsenic than white rice as it occurs naturally in the bran. Rice in general contains more arsenic than any other food crop and is the single biggest food source of inorganic arsenic. Brown rice has around 80 percent more arsenic than white rice. If you tend to eat a lot of rice, it’s probably a good idea to stick with white rice! With that said, if you like brown rice you can reduce your consumption by following these steps:

• Use enough water when cooking

• Wash your rice before cooking

• Avoid rice grown during the dry season

• Choose rice grown in the Himalayan region

• Diversify your diet by eating different foods

• Replace rice with a substitute such as riced cauliflower

Weight Loss?

There’s a lot of debate surrounding white rice and weight loss. There are plenty of studies linking refined grains with obesity and weight gain, however when it comes to white rice, the research is inconclusive. Some studies have found that eating a lot white rice can lead to an expanding waistline, while others have found the opposite. More importantly, where rice is an everyday food, it has been found to promote weight loss.

On the other hand, brown rice’s effect on weight loss is very well documented. In general, people who eat whole grains tend to weigh less than people who eat refined carbs. This is generally due to the increased intake of fiber and nutrients. More fiber means you will fill up faster and you’ll also feel satisfied for longer. Brown rice has also been shown to reduce the visceral fat around your vital organs, which reduces your risk of developing chronic health issues. More importantly, for weight loss it means potentially getting rid of that stubborn belly fat.

When trying to lose weight, make sure you can sustain your diet for the long-term. If you love rice, it might not be possible to cut it out of your life completely. Instead, you can switch over from white rice to brown rice or, if you don’t like brown rice, simply reduce how much white rice you eat. In addition, you should be increasing the amount of fruits and vegetables you eat.

Can Rice Spike Blood Sugar Levels?

The simple answer is yes. The more complicated answer is, it depends. Certain varieties of rice are more likely to spike your blood sugar levels than others. Sticky rice, a staple in Thai food, tends to have the highest glycemic index than other rice due to its high starch content. On the other hand white basmati rice, a staple in India, has the lowest glycemic index. Short- and medium-grained rice tend to be somewhere in the middle.

In general, white rice will spike your blood sugar levels more than brown rice due to the absence of fiber. With that said, if you eat rice at every meal, brown rice might not be the best option as noted above it can block the absorption of important minerals. To combat the low fiber and nutrients in white rice, consider stocking up on high fiber vegetables. When eaten together, soluble dietary fiber can reduce how much sugar your body absorbs. Good sources of fiber include oats, beans, citrus fruits and nuts. With that said, your body tends to digest carbs first (it actually happens the second it hits your mouth), so if you’re diabetic, you should consider replacing rice in general with something like cauliflower rice. Not only does it have a low glycemic index, it also contains many key nutrients.

Look At Some Alternative Options For You Diet Including Rice

While rice isn’t necessarily bad for you, it’s probably a good idea to look at your daily intake and consider whether or not you can replace it at your meals with something else. There are luckily more alternatives available than ever before that provide important nutrients while also delivering less carbs such as:

• Quinoa - this ancient grain has become popular in the past few years due to the fact that it contains a sufficient amount of all nine essential amino acids, fiber, B vitamins, iron and antioxidants.

• Barley - barley has some of the highest fiber content of grains and also has the lowest glycemic index.

• Farro - long used in Mediterranean cuisine, this grain is high in protein, fiber and other nutrients and is generally found in the Mediterranean diet.

• Kamut - a relative newcomer to the scene, Kamut is an ancient grain used mainly in the Middle East. It’s a rich source of essential nutrients, protein and fiber.

• Cauliflower - While not a grain, this vegetable has increased in popularity over the years due to its versatility. It’s very high in dietary fiber, protein, vitamin C, vitamin B-6 and calcium.

Of course, that doesn’t mean you have to drop rice from your diet. If anything, rice in and of itself isn’t horrible for you. In fact, brown rice offers a variety of benefits such as weight loss and a reduced risk of developing heart disease. Still, it’s always a good idea to eat a variety of foods, even when it comes to your grains. Mixing in more grains means you get more nutrients and minerals, which is never a bad thing! Before you start adding or removing food items from your diet, make sure to speak to a professional whether that’s your doctor or a nutritionist, especially if you have any health issues. They can provide a detailed food plan around your needs. Once you have all of the information, you can then start adjusting your diet to suit your lifestyle and decide to keep rice in your life or not. The choice is yours!

Rebekah Pierce is a professional social blogger and has worked on several online publications including Citrus Sleep. Rebekah is an experienced content writer and copyeditor. You will find many of her works throughout CitrusSleep.com that cover a wide array of subjects including sleep education, natural, sleep products, electronics, fashion and many more. She is passionate about her work and family.

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