Is white rice healthy? Know the health benefits it offers


Is white rice healthy? Know the health benefits it offers

Quick Bites

  • White rice has high nutritional values
  • It is gluten-free and a good source of energy
  • Know other health benefits it offers

There is always been a confusion between white rice and brown rice. For more than half of the population white rice is the main food source, especially in India. White rice has its own nutritional benefits but the benefits it offers are less than brown rice. While white rice can be prepared instantly, brown rice takes time to cook. It is often misunderstood that white rice is completely bad for health. There are certain health benefits that it offers. You should not completely exclude it from your diet. To break the myth about health concerns related to white rice, here are some health benefits of white rice that you must know. 

White rice is gluten-free

Eating gluten can lead to many health problems. Gluten belongs to the family of proteins, but it is difficult to digest. White rice is free from gluten. It is the best food for people suffering from celiac disease (intolerance to gluten) and those who are allergic to proteins such as those found in wheat, barley, rye and oats.

Also read: Everything you should know about gluten-free diet and its benefits

High nutritional values

White rice is rich in minerals such as calcium and iron. It is also rich in vitamins such as niacin, vitamin D, thiamine and riboflavin. Iron promotes healthy red blood cells, while niacin and thiamine improve metabolism.

A good source of energy

It is a good source of energy as it consists of an ample amount of carbohydrates. It can also work as a pre or post workout snack for those who want to gain weight. Rice is made up of long chains of complex carbohydrates that take time to break down. Hence, it provides a constant supply of energy.

It prevents constipation

White rice is an excellent source of fibre and is easy to digest. Constipation occurs due to deficiency of fibre in the diet and white rice fulfils it very well. It helps in the growth of beneficial bacteria, which improves digestion.

May help in healthy weight gain

White rice is a superfood for skinny people. It will help you gain healthy weight. Now you can ditch oily foods and choose white rice over them to add extra calories to your diet. 

Also read: 6 Best Foods to Eat in the Morning for Effective Weight Loss

Know how to make white rice healthier

  • Add two tablespoons of coconut oil into the boiling water before adding rice. Let it cool down properly before eating. Coconut oil will reduce the number of calories in it
  • If you are frying your cooked rice, use olive or rice bran oil. You can also add a variety of vegetables to it.
  • You can make healthier recipes using rice by adding vegetables which will taste great at the same time 

Things to remember:

White rice has its own benefits as it is easy to cook and store. But despite its high nutritional value, you should not consume white rice on daily basis. It can add extra weight to your body. If you are a rice lover then you can switch to brown rice. Brown rice is generally more nutritious than white rice. If you are overweight, you must limit your white rice intake.

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Written by: Varsha Vats

Source: Onlymyhealth editorial team Sep 23, 2018