White rice is a grain of rice that has had its husk, bran, and germ removed.
Its a highly popular food worldwide because it is inexpensive and provides basic nutrition.
This article discusses the health benefits, nutrition facts, and risks of consuming white rice.
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Carbohydrate
White rice is considered a refined carbohydrate because it contains low levels ofdietary fiber.
Fiber
There is less than 1 gram of fiber in a 100 g serving of white rice.
What Does “Enriched” Mean?
During the milling process of white rice, it loses many of its essential nutrients.
Enriching white rice involves restoring some of the nutrients lost during this process.
That is what gives it its white color.
Brown rice, on the other hand, remains more intact.
The germ and bran are not removed from brown rice.
These components hold much of the nutrients and contain high levels of fiber.
Brown rice has high levels of insoluble fiber, which helps digestion and prevents constipation.
Both types offer some nutritional value, but brown rice is the healthier choice.
What Are the Health Benefits of White Rice?
White rice contains several health benefits when eaten as part of a well-rounded diet and in moderation.
They include:
Heart Health
White rice can aid inheart healthbecause of its nutrient content.
Recent research has found little to no connection between the consumption of white rice and cardiovascular events or conditions.
Enriched white rice also has 20% of your daily folate needs, a nutrient needed for heart health.
Vitamins and Minerals
White rice contains several vitamins and minerals the body needs for various processes.
To choose the most nutritious rice, compare different brand labels.
What Is the Glycemic Index?
Those high on the list raise blood sugar levels more significantly than those low on the list.
That said, it is still possible for trace metals to remain in white rice until you consume it.
There are no antinutrients in white rice.
Because of that, brown rice is more of a risk when it comes to antinutrients than white.
The best way to cook is to either steam or boil the rice.
Turn heat to high.
Cover and cook for 20 minutes.
Turn off heat and let the rice sit covered for 5 minutes.
Fluff rice and serve.
Combine rice and water in a pot.
Bring to a boil.
Cover and simmer on low heat for 1820 minutes.
Turn off heat and let rice sit covered for 10 minutes.
As a general rule, you should use two parts water to one part rice.
One of its most notable nutrients, folate, can aid in heart health.
White rice is a popular staple food globally, and its versatility and value make it so desirable.
Cooking white rice is a simple process, and it can be ready in under 30 minutes.
U.S. Department of Agriculture.
FoodData Central.Rice, white, long-grain, regular, unenriched, cooked without salt.
U.S. Department of Agriculture.
FoodData Central.Rice, white, short-grain, raw, unenriched.
National Cancer Institute.Definition of enriched food.
Chan School of Public Health.Fiber.
A systematic review and meta-analysis.Heart Asia.2017 Aug 31;9(2):e010909.
