Many people white rice sees it as an unhealthy option.
It was a processed food and its body (hard protective coating), bran (outer layer) and seed (nutrient-rich kernel) portion was removed. Brown rice has only the stem removed.
Because, white riceThere are not many vitamins and minerals found in brown rice. But, of white rice It is also known to have some benefits.
What is White Rice?
White riceis rice with the hull, bran and germ removed. This process changes the taste and appearance of the rice and extends its shelf life.
Without bran and seeds, the grain loses 25% of protein and 17 other essential nutrients.
Peoples white rice One of the main reasons why they prefer it is that it is delicious. White rice cooks faster than other rice varieties.
Brown riceis the whole grain of rice. It has fiber-rich bran, nutritious seed and carbohydrate-rich endosperm.
On the other hand, of white rice The bran and germ are removed, leaving only the endosperm. It is then processed to improve its taste, extend its shelf life, and improve its cooking properties.
White riceis considered an empty carbohydrate, as it loses its main food sources.
100 grams of brown rice, white riceIt contains twice as much fiber and fewer calories and carbohydrates.
Generally, brown rice white riceContains more vitamins and minerals than Also more antioxidant and essential amino acidhas.
Both white and brown rice are naturally gluten-free and celiac disease or celiac-free is a great carbohydrate option for people with gluten sensitivity.
What Are The Harms Of White Rice?
Increases the risk of diabetes due to its high glycemic index
Glycemic index (GI)is a measure of how quickly our body converts carbohydrates into sugars absorbed in the bloodstream. The glycemic index score ranges from 0 to 100:
Low-GI foods are better for people with type 2 diabetes because they cause a slow but gradual rise in blood sugar. High-GI foods can cause rapid spikes.
White rice, 64 has a GI value, while brown rice has a GI value of 55. So, white ricecarbohydrates are converted into blood sugar faster than brown rice.
It, of white rice It is why it increases the risk of type 2 diabetes. Every serving of rice you eat a day increases your risk of type 2 diabetes by 11%.
Increases the risk of metabolic syndrome
Metabolic syndrome is the name for a group of risk factors that can increase the risk of health conditions such as heart disease, type 2 diabetes and stroke. These risk factors are:
- Hypertension
High fasting blood sugar
High triglyceride levels
Wide waist
Low "good" HDL cholesterol levels
Studies have regularly increased white rice people who consume it have a higher risk of metabolic syndrome, especially Asian adults.
White Rice and Weight Loss
White rice It is classified as a refined grain because its bran and seed have been removed. While many studies link eating refined grains to obesity and weight gain, white rice Research on the subject is inconsistent.
For example, some studies, white rice While associating the consumption of refined grains such as grains with weight gain, belly fat, and obesity, other studies have not.
The second reason to use the of white rice It has been shown to provide weight loss in countries where it is consumed a lot, especially in countries where it is eaten every day. However, consumption of whole grains, such as brown rice, has been shown to be more of a weight loss aid.
Brown rice is a more suitable choice for weight loss as it is nutritious, contains more fiber and provides disease-fighting antioxidants.
What Are the Benefits of White Rice?
Easy to digest
Low fiber foods are recommended for digestive problems. A low-fiber diet allows the digestive system to rest by reducing the workload.
These diets can alleviate unpleasant symptoms from Crohn's disease, ulcerative colitis, inflammatory bowel disease, and other digestive disorders.
Heartburn, nausea and a low-fiber diet may also be beneficial to adults who have had vomiting or medical procedures that affect the digestive system.
White riceis recommended in these situations because it is low in fiber and easy to digest.
Should You Eat White Rice?
White rice In some cases it can be used as a better substitute for brown rice.For example, enriched for pregnant women white riceThe extra folate contained in it is beneficial.
In addition, in adults with a low-fiber diet and nausea or heartburn of white rice It is easier to digest and does not trigger uncomfortable symptoms.
However, brown rice is still a better option. It contains a variety of vitamins, minerals, essential amino acids and plant-based compounds.
It also has a lower glycemic index, which means that carbohydrates are converted more slowly into blood sugar, diabetes or prediabetes It is an ideal option for patients.
It is healthy to consume white rice in moderation.
Is Rice Eaten Raw?
"Is rice eaten raw?" "Are there any benefits to eating raw rice?" These are the curious topics about rice. Here are the answers…
Eating raw ricecan cause a variety of health problems.
food poisoning
Consuming raw or undercooked rice food poisoning increases the risk.
This is because the rice Bacillus cereus ( cereus ), such as harmful bacteria. A study, B. cereus found that almost half of the commercial rice sampled.
B.cereuscommon in the soil and raw rice It is a type of bacteria that contaminates. These bacteria act as a shield in raw food to survive. to see creates sports that can help.
But these bacteria are not a concern in cooked rice because high temperatures prevent it from growing. Along with raw, uncooked and improperly stored rice, cold environments cause its proliferation.
With B.cereus Associated food poisoning manifests as symptoms such as nausea, vomiting, stomach cramps or diarrhea 15-30 minutes after consumption.
Raw ricehas several compounds that can cause digestive issues.
Which is a type of protein that acts as a natural insecticide lectin includes. To lectins antinutrient They are called because these reduce the body's ability to absorb nutrients.
People cannot digest lectins, so they pass through the digestive tract unchanged and can damage the intestinal wall. This leads to symptoms such as diarrhea and vomiting. Typically, when rice is cooked, most of these lectins are destroyed by heat.
Other health problems
In some cases, raw rice Eating cravings may be a sign of a nutritional disorder known as pica. Pica is an ailment that means appetite for non-nutritious foods or substances.
Although pica is rare, it is more likely to occur among children and pregnant women. In most cases, it is temporary but psychological support may be required.
Large amount due to pica eating raw rice, fatigue, abdominal pain, hair loss, tooth damage and iron deficiency anemia It may cause side effects such as.
Is there any benefit to eating raw rice?
Of eating raw rice there is no additional benefit. Moreover, eating raw ricehas been linked to many negative health consequences such as tooth damage, hair loss, stomach pain, and iron deficiency anemia.
As a result;
White rice While it's a more processed and low-nutritional grain, it's still not bad. Low fiber content helps with digestive problems.However, brown rice is healthier and more nutritious.
Eating raw rice is dangerous and can cause food poisoning.
