Rice is the primary staple food for more than half the world’s population — with Asia, Sub-Saharan Africa, and South America the largest consuming regions. The bulk of global rice is classified as Oryza sativa, a plant species believed to have originated in Asia from the Graminaceae (grass) family.
Although brown rice is promoted as “healthier” because of bioactive compounds, including minerals and vitamins not present in white rice after polishing, it is more widely consumed than brown rice. This is for several reasons, including cooking ease, palatability, and shelf life.
Still, everything in excess can harm one’s diet, so knowing what properties are in white rice and how much you should eat is essential.
Is white rice healthy?
White rice is popular in hundreds of dishes worldwide, but it doesn’t pack much nutritional value compared to brown rice. However, it is often enriched and prepared with vegetables and meats in developed countries. Still, many health conscience individuals don’t consume white rice. This is because it’s often highly processed and lacks hull, bran, and germ. Due to this, it has fewer vitamins and minerals than brown rice.
Why is brown rice healthier?
The reason why brown rice is healthier than white rice is mainly that the only thing removed from it is its hull. It’s also noted that this type of rice is whole rice grain, which means it retains fiber-rich bran, nutrient-packed germ, and endosperm, which is rich in carbohydrates.
White rice, on the other hand, strips the bran and germ, leaving only the endosperm. Although this process helps improve its taste and extend shelf life, this type of rice is considered “empty carbs,” as it mainly loses its primary source of nutrients.
Nutrients in white and brown rice
White rice is often enriched by adding nutrients in certain countries, including the U.S. These nutrients reportedly include iron, B vitamins, and more. Some B vitamins added to it include folic acid, thiamine, and niacin.
Typically, there are 213 calories in unenriched white rice compared to 111 in brown rice per 100 grams.
Other notable inclusions in white rice compared to brown rice, when compared based on 100 grams, include carbs and protein. Unenriched white rice contains 2.9 grams of protein and 30 grams of carbs, while brown rice consists of 2.6 grams of protein and 23 grams of carbs.
For people concerned about their diet, this could mean that choosing brown rice could be better because of its lower calories and carbs. However, it also has slightly less protein than white rice, lacking 0.3 grams per 100 grams.
Who should eat white rice?
White rice has some advantages, so it’s hard to say it’s not beneficial. When adequately integrated into your diet, it can benefit you when eaten in the right balance.
Here are some of the benefits of white rice:
- Affordability: It is a highly affordable way to get sufficient carbohydrates in many cultures worldwide. Many families worldwide eat rice to expand their food intake, especially if other foods, such as meats, are expensive.
- Easy to eat: It is also ideal for those people who struggle with digestion. Since it’s bland and easy to eat, it’s often the preferred choice for people with sensitive stomachs or who are experiencing digestive issues.
- Glycogen stores: It can be beneficial for people who are very physically active since it can replenish glycogen stores. Glycogen is the storage form of carbohydrates in mammals and is extremely important for active people and athletes.
- Recovery: Those who are physically recovering often struggle to eat solid food. The good thing about this food is that it’s soft, easy to eat and digest, and perfect for people trying to recover their health.
- Gluten-free diet: It is naturally gluten-free, so it’s essential for those who follow a gluten-free diet. This could be extremely useful for people with celiac disease or who are gluten-sensitive.
Conclusion
It might not be the healthiest food ever, but for those who want to avail the few benefits listed, this food can be an excellent affordable choice. If you have particular health concerns, it’s essential to consult a health specialist, nutritionist, or dietician to learn more about whether you should incorporate this food into your diet.
However, if you don’t have many dietary restrictions, eating a balanced amount of white rice with other foods could benefit you.
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