Is White Rice Good For You?

White rice is one of the staple foods that is used by much of the globe. In some areas, this is the main dish that families eat throughout the day. With so many people using white rice on a daily basis, it is natural to wonder about the health benefits of eating it. Unlike brown rice, white rice goes through a refining process that takes away some of its nutrient properties. Despite this fact, it can still provide health benefits for people who use it in moderation.

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Is White Rice Good for You?

In 100 grams of white rice, you receive 0.4 grams of fiber, 130 calories, 1 milligram of sodium, 0.3 grams of fat, 2.7 grams of protein and 28 grams of carbohydrates. From this product, you can get 3 percent of your magnesium intake, 1 percent of calcium, 1 percent of iron, 5 percent of vitamin B6 and 1 percent of potassium. Unlike many foods, white rice does not contain any cholesterol.

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Some of the Health Benefits

One of the main benefits of eating white rice is that it provides energy throughout the day. The slight amount of protein and the many amino acids in white rice can help to promote muscle growth. Meanwhile, the many carbohydrates included in white rice provide you with the energy that you need to carry out your daily tasks.

Since white rice has very little fiber, it can help to treat people who have stomach problems. In Asian countries, individuals who have nausea, morning sickness, diarrhea or colitis are often given white rice to help stable their stomach issues. In addition to this, white rice contains natural diuretic and anti-inflammatory properties. Thiamine in white rice helps to boost cognitive processes, while the manganese improves the immune system.


Although white rice has many benefits, there are a few negatives associated with consuming too much of it. Since it is primarily made up of carbohydrates, having too much white rice can be a problem for diabetics. The spike in carbohydrates can cause their insulin levels to spike, and white rice can also contribute to insulin resistance. Studies show that people who ate white rice five times or more each week had a much higher risk of developing type 2 diabetes.

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Using White Rice in Your Diet

When used in moderation, white rice can be a positive addition to your diet. You can eat it steamed or mixed in with vegetables for a delicious stir fry. Before you cook it, make sure to rinse the rice thoroughly to wash away any dust or other contaminants. Since rice will often form a crust in the bottom of the pot, you can prevent this from happening by using a heavier pot and tossing in a tablespoon of olive oil to prevent it from sticking. Once you have started cooking the rice, you do not want to stir it because this will only damage the rice and cause it to stick together.

A Few Things to Keep in Mind

When it comes to storage, white rice will generally last longer than brown rice. It is low in fiber and contains a slight amount of protein. This product is higher in carbohydrates and actually contains an estimated 17 percent of your daily allowance of carbohydrates. Since it does not have a lot of fiber or vitamins, it is easy for your body to digest and can help with gastrointestinal problems. Although it is a healthy part of a balanced diet, you do not want to just eat white rice. The lack of fiber and protein would cause you to eat more to feel full, so you need to make sure to include other items in your healthy diet.

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