Is White Rice Healthy or Bad for You?

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Is White Rice Healthy? 7 Ways It Can Help You Out

You probably are in a fix. White rice – to go for it or not?

Possibly you intend to lose those additional pounds. Or change to a healthier way of living. Whatever the factor may be, we make certain you listened to someone tell you regarding the unwell effects of white rice and why you should avoid it. Yet is that going to help? Why do not you look for yourself? Scroll down!

What Is White Rice?

White rice is just grated rice with its husk, bran, and the bacterium got rid of. This process transforms the taste as well as appearance of the rice yet extends its storage life. After milling, the rice is finally brightened– and you get the seed with a bright white, shiny appearance.

Simply put, white rice is refined. All white rice begins as brown rice. But when the husk, bran, and germ are removed, the white rice that we get is devoid of the essential nutrients like fiber and other vitamins and minerals.

Does this mean white rice is completely negative? Not really. Begin, white rice is not toxin. There are specific good ways in which it can help you out.

What Are The Benefits Of White Rice?

1. May Treat Diarrhea

White rice functions as a binding representative, making your feceses much more solid. Since white rice consists of very less fiber, it is very easy to digest. And also the abundance of carbs in white rice can provide you energy.

White rice additionally consists of iron, an additional necessary nutrient that assists treat looseness of the bowels.

2. Offers Energy

Considering that white rice is made of carbs, it is a fantastic source of energy.

3. White Rice Is Gluten-Free

This could be a huge benefit, much more so for people that are gluten-intolerant. All types of rice are gluten-free. Though some rice-based products might consist of gluten, white rice, in its all-natural form, is devoid of gluten.

4. Can Help Bodybuilders

White rice can be an excellent resource of carbs for body builders. As bodybuilders usually eat 5 to 6 little meals daily, white rice can be a great resource of carbs.

White rice can also function well as a pre as well as post-workout snack. This is because, prior to a workout, the carbs can be a terrific energy resource. And after the exercise, these fast-digesting carbohydrates drive amino acids to your muscles and also assist you recuperate quickly.

5. May Result In Healthy Weight Gain

Though there is much less study, as white rice consists of extremely little fiber, it sure can add to weight gain. Yet it can function well just for those that are excessively slim. People with a healthy and balanced weight or that are overweight have to limit white rice intake as it can cause weight gain.

For additional information on this, we suggest you talk with your doctor.

6. Can Help Treat Gastritis

Because white rice is a dull food, it doesn’t irritate the belly– something that is important to deal with gastritis at the earliest. Yet some sources suggest staying clear of refined foods throughout this time. As white rice is processed, it is better you take your medical professional’s point of view before eating it.

7. White Rice May Help Treat A Leaky Gut

This is probably where white rice has an edge over its healthy and balanced equivalent, wild rice. White rice doesn’t consist of lectins like brown rice does, which are a sort of anti-nutrients that can damage the digestive tract wall and also cause dripping gut.

Another substantial distinction is phytates, which white rice does not have. Phytates are one more kind of anti-nutrients with comparable detrimental impacts on the intestine lining.

These are some means white rice may in fact aid you. However greater than a way of life food, white rice is often made use of as a treatment for wellness concerns. Since confirms a factor, doesn’t it?

That stated, white rice is not as healthy as brown rice. The previous is simply high in carbs and calories. It has extremely little fiber, which is one reason it can spike blood sugar levels and also invite further trouble. The glycemic index of white rice is 72– which describes a lot.

But what if you really can’t do without white rice?

A Simple Way To Make White Rice A Little Healthier

Just cook the white rice as you normally do. But when the water is boiling as well as prior to you include the raw rice, simply add coconut oil– regarding 3% of the weight of the rice you will certainly be cooking.

Once the rice is prepared, enable it to cool off in the refrigerator for 12 hours. And also you’re great to go.

What’s the scientific research behind this?

Adding a lipid (like coconut oil) prior to cooking the rice and after that cooling it down when prepared can transform its make-up– right. Doing so can help in reducing its calories (1 ). Coconut oil connects with the starch in rice and also alters its composition, thus reducing calories. Even if you heat up the rice again, it is still mosting likely to be healthier.


Though white rice has some advantages, we recommend you consume it just occasionally. Switch to wild rice if you are more of a rice enthusiast.

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Zahra Thunzira is a Jakarta-based nutritionist and gym instructor. She’s also an adventure travel, fitness, and health writer for several blogs and websites. She earned her Master degree in Public Health from University of Indonesia.