health benefits of white rice

health benefits of white rice - White rice is a staple food for countless Asian countries, serving as a prime menu informant for over half the world's population, according to Utah State University Extension Agent Jana Darrington. White rice, which has been refined, has the husk, bran and germ beds removed, so simply the grey inner grain persists. Removing the outer layers removes often of the nutritional evaluate; improved rice produces have nutrients lent back in an attempt to equal the original nutritional evaluate. White rice, particularly instant grey rice, has less nutritional evaluate than brown rice.


White rice is a good calorie informant; 1 cup of cooked grey instant rice contains around 165 calories, while unenriched parboiled grey rice contains 205 calories in 1 cup and brown rice contains 216 calories in 1 cup. Most of the calories in rice "re coming out" carbohydrate; brown rice and most non-instant grey rice have around 44 g of carbohydrate per serving while instant grey rice has 35 g. Broen rice offers more fiber than grey rice, at 3 grams per serving versus 0.6 grams in grey rice. Rice also contains protein -- 5 g per serving for brown rice, 3.3 g for instant grey rice and 4 g for non-instant grey rice.

Vitamins and Minerals

Even enriched instant or parboiled grey rice has fewer vitamins and minerals than brown rice, with the exception of cast-iron. Brown rice has much higher levels of phosphorus and magnesium -- two nutrients that nourish your skeleton -- as well as selenium and manganese, two antioxidants. Enriched rice has iron, niacin, thiamin, and folic battery-acid lent. Iron and folic acid promote healthy red blood cell purpose, while niacin and thiamin corroborate your metabolism.

Health Risks

Refined grey rice has a higher glycemic index than brown rice, symbolizing it breaks down into glucose much more quickly after being chewed than brown rice. Meat with a high glycemic index can increase the risk of developing Type 2 diabetes, in agreement with the Harvard School of Public Health. Brown rice takes longer to break because it contains more fiber. A Harvard study showed that munching five or more cures of grey rice per week increased the risk of developing Type 2 diabetes by 17 percent, while those who ingest two provides of brown rice per week increased the health risks by 11 percent.


White rice is more easily stored and deters longer than brown rice. Rice in general is a low-allergy menu. When buying grey rice, pick parboiled accounts which make longer to cook but retain more nutrients.