Rice is the staple food for more than half the population of this planet. It is such an important food in some regions that “to eat” means “to eat rice.” Man has cultivated rice for the last 8000 years, and more than 120,000 varieties are available.

The rice is usually categorized as brown or white. From these two categories, most people consume and prefer the white rice. Now, you will be curious whether white rice is healthy, right? If yes, continue to read and learn about white rice’s nutritional value and health benefits.

White Rice Nutrition Facts

White rice is produced from a technique, pearling. Pearling rolls grain through a machine that removes the bran and preserves the white kernel behind it, which lengthens the grain's lifespan and reduces cooking time. The main reasons why white rice is widely used are its accessibility, adaptability to any flavor, and its capacity to feast in any season. White rice’s pleasant, chewy consistency gives meals depth and goes well with various dishes.

White rice is a good source of:

• Carbohydrates: White rice provides 53 grams or more of carbohydrates per serving. Only a small amount of that comes from fiber. Most of these carbs are starch with a small amount of sugar. White rice's GI (glycemic index) is 73, and the glycemic index of brown rice is 68.
• Proteins: A cup of white rice has more than 4 grams of protein. Conversely, one cup of brown rice provides about 5 grams of protein.
• Fats: It has very little fat (0.4 grams) if you cook white rice without adding butter or oil.
• Vitamins And Minerals: White rice is a rich source of manganese, providing you with more than 30% of the daily value. It also offers you a good amount of iron (2.7 milligrams). Vitamin B is also found in white rice.
• Calories: Cooked short-grain white rice provides 242 calories per cup (186g) and other essential nutrients.

What are the Health Benefits of White Rice?

The incredible health benefits of white rice:

Heart Health: The white rice is rich in nutrients. Therefore, it is found that white rice can help treat heart diseases. The rice provides 20% of the daily folate needs, which is good for the heart. If you get enough amount folate daily, it can decrease the risk of heart disease significantly. Also, rice improves blood cholesterol levels, which reduces the risk of strokes and heart attacks.

Source of Energy: The white rice is rich in carbs, the primary energy source. Therefore, rice provides an enough amount of energy instantly. Also, for this reason, athletes like white rice as an energy booster.

Easy To Digest: White rice gets digested quickly, so it’s a great meal for those with digestive problems. When you have a cold, cough, or other seasonal sickness, it could be an excellent food option. Also, white rice does not have phytic acid, a compound in brown rice that causes digestive issues. If you eat dinner late at night, prefer rice in your dinner as they are easier to digest and will help you sleep well.

Low in Calories: White rice has fewer calories than other grains. One cup of rice provides up to 200 calories less than the brown rice. Due to this, white rice is the best option if you want to maintain a healthy weight or lose weight.

Gluten-Free: Rice, the non-allergenic food, is a blessing to those with celiac disease or gluten allergies. The rice can be transformed into flour, noodles, and bread, and people who search for gluten-free food can consume these products.

Maintain a Stable Blood Sugar Level: Though you may have heard that rice is high in starch and has a higher glycemic index, it can lower blood sugar spikes significantly when you eat rice with other vegetables.

Support Bones: The rice provides phosphorus, strengthening the bones. Not only that but phosphorous also helps in growing new cells and repairing existing cells. If the body cells are not in good shape, the body will not function properly. Therefore, phosphorus is necessary. Also, rice is a good source of calcium, another nutrient that strengthens the bones.

Prevent Chronic Disease: Consuming white rice can lower your chance of getting diabetes, obesity, and cancer, among other chronic illnesses. White rice’s antioxidants can aid in shielding the body from free radicals, causing chronic disease.

Colon Health: Rice contains more amount of resistant starch after cooking. The resistant starches can form certain fatty acids that support intestinal health. These fatty acids may also lessen the chance of colorectal cancer.

White Vs. Brown Rice

A bowl of hot white rice is a favorite food for everyone. It is tasty and cozy when served with kimchi, curries, roasted vegetables, or a little butter and salt on top. Thus, your comfort food makes you happy. But is white rice healthier than brown rice? Brown and white rice are the same because they are produced from the same plant. The main distinction is that white rice is made by removing the bran, husk, and germs of brown rice. As a result, rice gets the white color. But, this process removes many nutrients like fiber, vitamins, and minerals.

Conversely, brown keep germ and bran. These ingredients are high in fiber and include a large amount of nutrients. Therefore, brown rice aids digestion and protects people from constipation due to the insoluble fiber. It might assist in lowering blood pressure and decrease the chance of heart disease, stroke, and type 2 diabetes. But, the hard bran skin of brown rice makes it chewy, and it takes a long time to cook.

Conclusion:

White rice is a grain of rice which has bran and husk, whole its germ is removed. White rice is inexpensive, popular worldwide, and provides all the basic nutrients. They are highly processed types of rice and are enriched with added nutrients.

The white rice is considered good for the heart and a good source of minerals and vitamins. Though they are good for your health, excessive intake can be risky, especially if you suffer from other health conditions.