Is rice healthy or not? Find out here

The answer to this lies in the type of rice you choose.

By: ANI | New York | Published:March 6, 2017 4:08 pm
rice benefits, is rice healthy, should we eat rice, different types of rice, rice decoded, indian express, indian express news, health news, latest health news A part of the grain known as the subaleurone layer, which is present in brown rice but not in white rice, may provide protection against high blood pressure and atherosclerosis. (Source: Thinkstock Images)

Rice is a staple food for many Asian countries, serving as a main food source for about half the world’s population. But, is the carbohydrate-rich grain a healthy one? The answer to this lies in the type of rice you choose.

A report in CNN reads white rice is considered a nutritionally inferior “refined grain” because its bran and germ are removed during the milling process, which strips away B vitamins, iron and fiber. Though white rice is typically enriched with iron and B vitamins, fibre is not added back.

Brown rice is the same thing as white rice but is a “wholegrain”, because only its inedible outer husk is removed. Since brown rice retains its bran and germ, it’s a better source of antioxidants, vitamin E and fibre. In fact, a cup of cooked medium-grain brown rice has 3.5g of fibre; the same amount of white rice has less than 1g.

And here’s an interesting fact: Research has suggested that a part of the grain known as the subaleurone layer, which is present in brown rice but not in white rice, may provide protection against high blood pressure and atherosclerosis. One large study involving several thousand men and women also revealed that substituting brown rice for white rice may the lower the risk of type 2 diabetes.

One thing to keep in mind: Most of us think of “brown rice” as being synonymous with whole grain rice, but technically wholegrain rice can be many different colors, depending on the variety of rice, according to the Whole Grains Council.

What about wild rice? Interestingly, wild rice is the seed of a water grass. It has slightly more protein than brown rice, and studies have revealed that it has specific antioxidant and cholesterol-lowering properties.

Although brown rice and wild rice are nutritionally superior to white rice, be careful with store-bought rice medleys, which can be high in sodium. Compare that to a cup of cooked brown rice, which has only 8mg of sodium.

Also, if you are watching calories or concerned with blood sugar, limit your portions to a half-cup, since rice is calorie- and carbohydrate-dense. One cup typically contains over 200 calories and up to 50g of carbs.

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  1. G
    gopal
    Mar 8, 2017 at 6:53 am
    Please do not write such articles just like that wo evidence. For generations, India and many Asian countries have used Rice as a staple diet. Rice has starch and other essential nutrients required to maintain equilibrium in the body. It is not white rice is bad and brown rice is good. Children in India have been fed on a staple diet of Dal and Rice to ensure proper growth of the internal systems. It is time we understand that food consumed over generations by Indians have more nutritional value than the ones prescribed new age nutritionist. Think Global, Eat Local is the need of the hour
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    1. S
      Suraj
      Mar 10, 2017 at 1:46 am
      Ask any nutrition or fitness expert and they will have tell rice is one of the worst staples you can eat...and that is why asian diet is generally considered bad..And just because generations of Indians have been doing it does not make it right.
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