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Is Rice Good for You? The Many Health & Weight Loss Benefits.

 

Keep reading to learn exactly how eating it can benefit the body and how it compares to brown rice. One reason why many may view white rice as an unhealthy food is because of its carb content. Besides carbs, Chou points out that white rice contains some protein, another nutrient that provides the body with energy. In this way, eating it can help energize the body in not one, but two ways.

Chou says that white rice also has B vitamins, which are key for brain health. B vitamins are linked to supporting cognitive health and reducing chronic inflammation in the brain. What we eat has the potential to directly affect our mood. The B vitamins and folate in white rice are both linked to lowering the risk of depression. Another often-overlooked nutrient Chou points out that white rice has is phosphorus. Rice is a grain.

Brown rice is whole grain rice, with all parts of the grain remaining intact. With white rice, the grain is polished in a way that removes two parts—the bran and embryo—and leaves a starchy section called the endosperm, according to the Harvard School of Public Health.

This process removes the majority of naturally occurring B vitamins, in addition to minerals, phytochemicals, and fiber. White rice labeled "enriched" means that B vitamins and iron have been added back, but only at a fraction of their original levels. One cup of cooked white rice contains just over calories, about 4 grams of protein, 44 grams of carbohydrate, and less than 1 gram of fiber, according to the US Department of Agriculture.

That's about the number of carbs in three slices of white bread, according to the US Department of Agriculture. White rice does contain nutrients such as magnesium, phosphorous, manganese, selenium, iron, folic acid, thiamin, and niacin, according to this article from in the Journal of Nutritional Science and Vitaminology. White rice is also low in fiber and fat. Compared to brown rice, the vitamin and mineral content in unenriched white rice is fairly low. For example, a one cup portion of brown rice provides 78 mg of magnesium compared to 19 mg in white rice.

And the potassium content of brown rice is mg per cup cooked compared to 55 mg in white rice. According to the US Department of Agriculture , brown rice also packs more fiber at 3 grams per cup cooked. It does make sense that white rice would have fewer nutrients than brown rice since when the bran is removed, some of the nutrients are too, according to this article from in the Journal of Nutritional Science and Vitaminology.

Excess rice consumption may lead to post-meal spikes in blood sugar and, in turn, raise insulin levels. Plus, these varieties are richer in disease-fighting antioxidants. Consuming a diet high in antioxidant-rich foods can benefit health in many ways.

Studies demonstrate that people who consume more dietary antioxidants — such as those in brown, red, black, or wild rice — have lower risks of conditions like metabolic syndrome, depression, certain cancers, and heart disease 29 , 30 , 31 , Though white rice is healthy in moderation, replacing it with whole-grain varieties is sure to provide more nutrients.

If you frequently consume ready-to-eat rice meals or other packaged rice products, try one of the healthier varieties listed above. Preparing your own rice allows you to determine what ingredients you would like to add or leave out of your recipe. This can drastically cut down on your intake of sodium and other additives like preservatives and added sugars.

Whole-grain brown, red, black, or wild rice varieties can make nutritious additions to your diet. Try preparing your own rather than buying pre-made products.

Whole-grain rice varieties contain the bran and germ, providing more of specific nutrients like fiber, protein, antioxidants, and certain vitamins and minerals. Choosing whole-grain over white rice can benefit health in many ways and may even reduce your risk of type 2 diabetes, obesity, and heart disease. Basmati is a long-grain, aromatic rice popular in South Asian cuisines.

This article examines basmati rice's nutrients to tell you whether it's…. If you're living a gluten-free lifestyle, it can be challenging to incorporate grains into your diet.

Find out which types of rice are gluten-free. Though brown rice contains many healthy nutrients, some worry about its carbs.

So is brown rice good for you? Here's a detailed look at the benefits…. Rice is a staple food in many cuisines around the world, and jasmine and white rice are two of the most popular varieties. This article reviews the…. This compound helps to reduce inflammation, allergies, prevents cancer and helps in weight management.

Red rice contains manganese, which can help strengthen bones, reduce painful joints, aid in weight loss and reduce symptoms of premenstrual syndrome PMS. Xuezhikang, an extract taken from red rice, is good for people with cardiovascular diseases as it can greatly lower LDL bad cholesterol. The reason is, it contains a compound called monacolin K which acts like the drug Lovastatin which is prescribed by doctors to lower LDL cholesterol levels.

If you have heart disease, going with a red rice option is the healthiest pick on the list. Basmati rice is highly valued for its fragrance as well as flavor. In comparison to jasmine rice which is known for being thin grained , basmati is actually thinner. Basmati rice is also slightly softer than jasmine rice, with a less nutty flavor.

This makes basmati an easier to digest rice option, especially for people with gut issues like irritable bowel syndrome. Basmati rice contains healthy carbs that can boost your energy, making it a great rice option for athletes.

Basmati is a good source of niacin and thiamine. These two nutrients support a healthy nervous system and aid in combatting depression and memory loss. This aromatic rice only contains 4 grams of protein per cup, making it a viable choice for those who are on a low protein diet. Unlike plain white rice, which is stripped of most nutrients, jasmine rice contains iron and niacin, which helps aid in the production of red blood cells in the body and converts carbohydrates to glucose for energy.

White jasmine rice has a high glycemic index and may cause a spike in blood sugar, so diabetics should avoid it or opt for the brown variety of jasmine rice. It supplies 14 percent of the daily iron intake requirement for men and 6 percent for women. Iron plays a crucial role in supplying your body with oxygen so it can function properly. Grown only in Italy, Arborio rice is what makes your favorite risotto dish creamy and delicious.

The extra creaminess is credited to its high starch content. Although Arborio rice contains some protein and fat, almost 90 percent of the calories in the rice comes from its carbohydrate content.

It offers vitamin A, C, iron and a lot of protein 9 grams per serving, so if you are trying to bulk up at the gym, this is a great option.