Is White Rice Healthy? Dietitians Break Down Its Nutrition

There are foods such as great avocado When crunchy kale, is widely celebrated as a nutritional gold mine. Then there are the more controversial plant-based foods. everyone’s favorite potato and pickles. (For the record, both boast their own nutritional benefits.)

White rice is another food many consider unhealthy, even though it is one of the most widely consumed foods in the world. In fact, white rice is the staple food of Okinawa Prefecture, which is known as the Blue Zone. Its residents regularlybecause he is over 100 years old and lives a healthy life.

“Rice is a staple in diets around the world and provides a rich source of carbohydrates, the body’s primary fuel,” says Stephanie Sassos, MS, RDN, CDN, Deputy Director of Nutrition, Good Housekeeping Institute. says.

Chef and Registered Dietitian Cindy Chow sound of cooking When Cancer nutrition in a bowl“Nutrition recommendations in the United States are mostly European-centric and do not consider the cultural importance of foods such as white rice.” ‘ she says. “Not only is it a staple food in many different cultures, but it can also be enjoyed in combination with protein sources and vegetables.”

Already starting to think about white rice in a new way? Keep reading to learn exactly how eating it benefits your body and how it compares to brown rice.

Nutritional composition of white rice

according to US Department of Agricultureserving per serving of white rice is:

• 205 calories
• 4g of protein
• 0.4 g total fat
• 44g carbs
• Dietary fiber 0.6g
• 16 mg of calcium
• 2 mg iron
• Magnesium 19mg
• Phosphorus 68mg
• 55 mg potassium

Health benefits of white rice

1. Helps provide energy to the body.

One of the reasons many people consider white rice an unhealthy food is because of its carbohydrate content. The carbs in white rice are just one reason why it’s such a healthy food.“Carbohydrates also provide energy to other cells in the body, including muscles,” she says. To do.”

Chou points out that in addition to carbohydrates, white rice contains protein, another nutrient that provides energy to the body. As such, eating it helps rejuvenate the body in not one but two ways.

2. Supports brain health.

Chou says white rice also contains B vitamins, which are important for brain health. B vitamins It has been associated with supporting cognitive health and reducing chronic inflammation in the brain.

3. Feel better.

What we eat can directly affect our mood.Vitamin B group and folic acid contained in white rice Both are associated with lower risk of depressionThe fact that white rice feels good to eat and is infused with all that delicious flavor can certainly lead to a mood boost as well.

4. A great way to eat other nutrient-rich foods.

“The fact that white rice is usually eaten with protein and vegetables is also often overlooked,” says Chou. Stir-fried chicken, bok choy and red pepperyou’ll get a lot of great protein and gut-healthy fiber.

“Some of the misconception that white rice is ‘less healthy’ is simply seeing white rice as an independent ingredient, not the way it is used in everyday life. , it’s more helpful to look at recipes and meals as a whole,” says Chou.

5. Supports cellular health

Another often-overlooked nutrient, Chou also points to phosphorus, which is found in white rice. Rin It is important for cell health, helping new cell growth and the maintenance and repair of existing cells. Your body can’t function properly if your body’s cells aren’t in top shape. That’s why this nutrient is so important.

6. Good for your bones.

Keeping your body’s cells in good shape isn’t the only thing Phosphorus is wearing. It is also an important nutrient for bone health. So does calcium, another nutrient found in white rice. This is another overlooked health benefit of white rice.

Are there any disadvantages to eating white rice?

While it is clear that white rice has many health benefits, white rice has a high glycemic index and can cause blood sugar spikes. This means that people with type 2 diabetes should be careful with their white rice intake.

“People with type 2 diabetes and those concerned about their blood sugar levels can enjoy white rice by including sources of protein, fat and fiber,” he said. It helps you get a gradual ascent,” she says.

In general, Chou sees no downsides to eating white rice. “It’s usually more available, has a longer shelf life, cooks faster, is easier to digest, and is more comfortable to eat,” she says.

Is it okay to eat white rice every day?

Sassos says white rice is more likely than other foods to absorb arsenic from its growing environment. “Arsenic is a natural element found in water and soil, found in two forms, organic and inorganic. National Institute of Environmental Health’” she explains. “Arsenic Known human carcinogen Excessive intake may be harmful. The arsenic content can pose health risks if you eat a significant amount of rice each day.

If you’re concerned about arsenic exposure, you can reduce the arsenic content of your rice by first washing it and then cooking it in clean, arsenic-free water, says Sassos. “As long as you eat a moderate amount of rice, about a few times a week, and wash the rice before cooking, it should be perfectly safe to consume,” she says.

How does white rice compare to brown rice?

First, it’s important to know exactly how they differ. “Brown rice contains all three parts of the grain and is considered a whole grain. White rice differs from brown rice in that the bran and germ have been removed,” Sassos said. say. She also explains that white rice is usually meant to be more nutritious, so it’s not less nutritious than brown rice.

Sassos cites two advantages brown rice has over white rice. It’s slightly higher in fiber and has a lower glycemic index, so it doesn’t spike blood sugar as much.

“If you compare white rice to brown rice alone, white rice has slightly less fiber and nutrients overall,” Chou says. “Usually rice is used in combination with other foods, so the difference in nutrients overall is negligible,” she says. Her advice on which one to choose is to pick the one you like the best flavor. “People who enjoy the taste and texture of brown rice over white rice, or who need to increase their fiber intake in addition to adding more fruits and vegetables to their diet, may benefit from eating . [brown rice instead of white rice],” she says.

It is also useful to remember that there are many rice varieties other than white and brown rice. For example, Sassos says that wild rice (actually a kind of aquatic plant) has slightly more protein than other types of rice. 30 times more antioxidants That white rice has You will find that cooking with different types of rice not only gives you more variation in the taste of your meal, but also provides different nutrients.

Bottom line: is white rice good for you?

With all this in mind, consider that the debate over whether white rice is good for your health has been officially settled. White rice is typically not eaten on its own and is often used in combination with other nutritious foods, such as lean protein sources and vegetables, to incorporate nutritious foods into a balanced diet. It is the best means for