White rice is universal. It can shade or brighten any taste. At the same time, white polished rice is processed more than other types of rice. So, many are skeptical about its nutritional value.

On the one hand, white rice is low in fat and quite low in calories, it can be used in various healthy dishes.

On the other, white rice is processed in several stages, during which bran, germ and husks are removed, and with them most of the fiber and nutrients.

Read on to find out in the end whether white rice is good

Information about nutrition

One cup of cooked white rice contains:

Macronutrients:

  • 242 calories
  • 4.4 grams of protein
  • 0.4 grams of fat
  • 53.2 g carbohydrates
  • 0.6 g of fiber

Trace elements:

  • 5.6 milligrams of calcium
  • 3.7 micrograms of folic acid
  • 53.9 milligrams of potassium
  • 68.8 milligrams of phosphorus
  • 24.2 milligrams of magnesium
  • 0.4 milligrams of iron

Comparison of the nutritional properties of a cup of cooked brown rice:

  • 218 calories
  • 4.5 g of protein
  • 1.62 grams of fat
  • 45.8 grams of carbohydrates
  • 3.51 grams of fiber

Trace elements:

  • 19.5 milligrams of calcium
  • 7.8 micrograms of folic acid
  • 154 milligrams of potassium
  • 150 milligrams of phosphorus
  • 85.8 milligrams of magnesium
  • 1.2 milligrams of iron

4 benefits of white rice

1.Energy source

According to nutritionist Trista Best, white rice "is a high-carbohydrate product that provides a fast and easily digestible source of energy, and it can be especially beneficial for people who are engaged in physical activities or need a quick boost of energy."

Carbohydrates naturally provide your body with energy every time you eat them, but the specific effect depends on the type of carbohydrate.

For example, refined sugar and cereals are absorbed faster into the bloodstream because they lack fiber, meaning you can get a boost of energy right away, but you may experience a failure later. Whole grains and other complex carbohydrates, such as starchy vegetables or legumes, will give you slower, more sustainable energy. Thus, white rice can give you an "energy boost", but it will not last that long. So, brown rice or other whole grains are healthier.

2. White rice – gluten-free version of the grain

One of the health benefits of white rice is that it does not contain gluten, "which makes it suitable for people with gluten sensitivity or celiac disease."

This can be a valuable staple for those on a gluten-free diet and looking for alternative grain options.

However, if you need to avoid gluten for medical reasons, you can talk to your doctor or nutritionist before adding white rice.

3. Despite being purified, it still contains some nutrients

As we mentioned earlier, white rice is a processed grain, meaning many nutrients are removed from the grain before being put on grocery store shelves. However, this type of rice still contains some macro- and micronutrients that are beneficial for overall health.

"Despite its purified nature, white rice contains important nutrients such as folic acid, thiamine and iron that contribute to overall nutrient intake," says Mary Sabat.

Thus, even though it has lower nutrient levels than something like brown rice, not all is lost.

4. It is low in fat and cholesterol

Again, a lot depends on your specific health goals and nutritional needs. However, Sabat adds that white rice "is low in fat and cholesterol, making it a suitable choice for people looking to control their weight or maintain heart health."

However, if you are monitoring your heart health or trying to lower cholesterol. Whole grains are crucial because of their fiber content. So, if you want to eat white rice because it's low in fat and cholesterol, just make sure you balance it with other whole grains throughout the day.

Three disadvantages of white rice

1. Nutrients less than in other cereals

Compared to other whole grains, white rice is more processed and lacks bran and germ, resulting in lower nutrient content.

"The refining process removes a significant portion of the essential vitamins, minerals and antioxidants present in the outer layers of rice, and compared to brown rice, which retains these nutrients, white rice contains fewer healthy compounds," adds Sabat.

For example, brown rice not only contains more fiber than white rice — 3.5 grams in brown rice versus 0.6 grams in white rice — but brown rice also contains more other trace elements, including iron, folic acid, and magnesium.

2. White rice has a high glycemic index

One potential drawback of white rice consumption is its high glycemic index (GI). This means that it is more likely to raise blood sugar levels faster than foods with a lower glycemic index.

It doesn't take long for Oganism to process white rice.

"This can be problematic for people with diabetes or those who want to control blood sugar levels," say experts.

So opting for whole-grain alternatives may be more beneficial in this regard. Sabat also adds that consuming white rice in moderation and combining it with foods rich in fiber can help mitigate this effect on blood sugar levels.

Another important thing to note is what the UK's National Health Service (NHS) eloquently points out about GI levels regarding food healthiness: "High GI foods are not necessarily unhealthy, and not all low GI foods are healthy. For example, watermelon is also a high GI product, while chocolate pie has a lower GI.

This means that, yes, it's important how much food raises your blood sugar, especially if you're trying to keep track of it. However, to effectively determine whether a food is truly healthy or not, it is important to evaluate the overall effect of the food product as a whole.

3. Not enough fiber

Perhaps one of the most striking differences between white rice and other types of rice is the lack of fiber.

The process of purifying white rice relieves it of fiber, which is important for digestive health and maintaining satiety.

Without fiber, white rice can be less filling and lead to potential overeating or less control over portion size.

"Inadequate fiber intake can contribute to digestive problems such as constipation and may increase the risk of certain diseases, such as colon cancer," adds Sabat.

So, is white rice healthy?

The lack of fiber and nutrients, and the fact that it has a high glycemic index, makes white rice less popular than other types of unpeeled grains.

White rice can be a good choice if consumed in moderation.

"Given the potential side effects, consuming it in moderation and diversifying the diet with healthier alternatives is recommended for individuals seeking optimal health and nutrition," says Sabat.

Recall how to distinguish real rice from fake. We provide life hooks to check its quality.

Read also:

  • Is it possible to eat white rice if you have high blood sugar
  • 4 effects of eating white rice that are little talked about - study
  • In Ukraine, rice has risen rapidly: what is the cost of cereals