Rice (Oryza sativa) is one of the world's oldest cereal grains, with a 5,000-year history of cultivation. Moreover, half of the world's population considered rice a staple diet, and Asia produces 90% of rice worldwide. White rice is widely regarded in the health community as a bad choice. It has been heavily processed, and the hull (hard protective coating), bran (outer layer), and germ have all been removed (nutrient-rich core). Brown rice, on the other hand, is just dehulled. As a result, white rice is deficient in a number of vitamins and minerals found in brown rice. So, is it really that bad for you?
According to Atli Arnarson of Medical News Today, there are thousands of different types of rice, but they fall into two categories based on how they are processed: white or brown (whole grain). White rice is also the most common, despite the fact that brown rice has higher health benefits. Rice flour, rice syrup, rice bran oil, and rice milk are among the various products made from grain. According to the PSA, the average Filipino consumes 118.81 kilos (kg) per year. This is the same as eating 325.5 grams of milled rice every day. With a population of 108.66 million people, the Philippines' total annual consumption would be 12.9 MMT.
White rice is stripped of its bran and germ, leaving only the endosperm, according to Ryan Raman of Healthline. After that, it's treated to increase taste, shelf life, and cooking qualities. Due to processing, it loses its key sources of nutrition, therefore, some refer to white rice as "empty carbs. White rice, on the other hand, is often enhanced with extra nutrients such as iron and B vitamins such as folic acid, niacin, thiamine, and others in the United States and many other countries.
White rice has a higher Glycemic Index Score. What is Glycemic Index? It is the measurement of how quickly your body transforms carbohydrates into sugars that can be absorbed. White rice has a GI of 64, while brown rice has a GI of 55, according to a study by Qi Sun and colleagues. As a result, white rice carbs are converted to blood sugar more quickly than brown rice carbs. This could be one of the reasons why white rice has been linked to an increased risk of type 2 diabetes. Emily A. Hu and colleagues found that individuals who consume white rice the most had a higher risk of type 2 diabetes than those who ate the least, according to an analysis of studies conducted by Emily A Hu and colleagues to over 350,000 people. Furthermore, each daily intake of rice increased the risk of type 2 diabetes by 11%. Ryan Raman went on to say that eating too much white rice can put you at risk for metabolic syndrome. The term "metabolic syndrome" refers to a group of risk factors that can raise your risk of developing health problems like heart disease, type 2 diabetes, and stroke. High blood pressure, high fasting blood sugar, high triglyceride levels, a big waistline, and low levels of "good" HDL cholesterol are all risk factors. People who eat a lot of white rice on a regular basis, especially Asian adults, have a higher risk of metabolic syndrome, according to studies.
Should we continue to eat white rice? White rice is frequently criticized because the consumption of this food became a controversy, yet in some cases, it can be a better option than brown rice. Women who are pregnant, for example, may benefit from the additional folate present in enriched white rice. White rice is also easy to digest and does not cause unpleasant feelings in individuals on a low-fiber diet or grownups who suffer from nausea or heartburn. Brown rice, on the other hand, is still the superior choice for most people. There are more vitamins, minerals, vital amino acids, and plant-based substances in it. Talking about the glycemic index, Brown rice has a lower GI, indicating that its carbohydrates content is turned into blood sugar more slowly than white rice, which is beneficial to people with diabetes or prediabetes. Thus, the final verdict is, it's totally acceptable to eat white rice in moderation to stay healthy.
PNFP Marie-Claire Gaas, RND
References:
1. What to know about rice
Medically reviewed by Kathy W. Warwick, R.D., CDE — Written by Atli Arnarson Ph.D. — Updated on May 14, 2020
https://www.medicalnewstoday.com/articles/318699
2. Rice supply adequate for 2020
https://www.da.gov.ph/rice-supply-adequate-for-2020/#:~:text=Further%2C%20the%20PSA%20reported%20that,would%20amount%20to%2012.9%20MMT.
3. Is White Rice Healthy or Bad for You?
Written by Ryan Raman, MS, RD on October 16, 2018
https://www.healthline.com/nutrition/is-white-rice-bad-for-you
