Rice is a staple food in Asian countries like India. High in carbs, fiber, and protein content, rice is high in glycemic index and is thus great for energy.
The plus point is that it has no fat but several vitamins and minerals like iron, vitamin B, magnesium, and manganese.
Another great thing about rice is that almost each of its components – be it the husk, the bran oil, or the rice itself, is useful for our health. Yet, like everything else, there are both pros and cons of eating rice – be it brown or white.
We’ll discuss that along with the 8 astonishing benefits of the staple, in this article today.
Advantages of Eating Rice
- Provides quick energy.
Carbohydrates are the primary source of energy for our bodies. Our bodies work to convert healthy carbohydrates into energy when they enter our systems. That’s where Rice’s healthful carbs come in handy.
Additionally, eating rice benefits by improving brain function as the brain absorbs and utilizes a high amount of carbs. Other ingredients in rice, such as minerals, vitamins, also help to boost metabolic activity in the body’s organs. Thus making sure the organs stay energized too.
We suggest you use rice, instead of energy drinks when in need of energy. Energy drinks can sometimes even make you feel tired. Also, unlike energy drinks with caffeine and sugar, rice is a natural and healthier source.
- It’s gluten-free.
Rice is a naturally gluten-free grain. This makes it ideal for people suffering from celiac disease. With rice, you can make rice flour, noodles, and even rice syrup, among other things. If you are vegan, you can even use rice milk instead of cow milk or expensive dairy-free alternatives like almond milk or cashew milk.
If you have gluten allergies, rice can be easily added to your diet without causing problems. There will be no inflammation in your gut because it is gluten-free and also, has anti-inflammatory properties.
- Prevents constipation.
Do you have problems with your digestion? Eating rice regularly is a great way to keep your gastrointestinal system in check.
Fiber helps relieve chronic constipation. It does so by softening your stool and making it easier for waste food to pass through the intestines. So, you’ll have fewer uncomfortable bowel motions if you consume more fiber.
Guess what! One ounce of uncooked rice brain has about 6 grams of fiber. That makes it easy to digest. No wonder mothers in India make their children eat Khichdi (cooked pulses and rice) when they are not well.
- Prevents the risk of cancer.
Now you know that eating rice benefits by preventing constipation and maintains a healthy digestive tract by being easy to digest.
This means that the waste produced by the body does not sit inside for long periods of time.
So, the waste products (or toxins) are less likely to interact with healthy cells within the body. This is beneficial in the fight against and prevention of colorectal and intestinal cancers.
Additionally, rice is an incredible source of vitamins. Antioxidants such as Vitamin A and Vitamin C are among these vitamins. These aid in the removal of free radicals from the body.
Free radicals are compounds that steal ions from healthy cells, making them unhealthy. Their presence in the body can be fatal for cancer.
- Prevents diseases like Dementia and Alzheimer’s.
The neural systems of our bodies rely on the utilization of certain B vitamins to function effectively. B vitamins help in the production of neurotransmitters.
What are those, you ask? Neurotransmitters are chemical messengers that aid in the regulation of biological processes.
While there are several foods rich in vitamin B, rice is a fantastic source too. Thus, it can help keep your nervous system healthy.
Rice also aids in the stimulation of neuroprotective enzymes in the brain. These block the effects of free radicals and other harmful toxins that can lead to Dementia and Alzheimer’s disease.
- Helps to manage obesity.
Rice is a good source of niacin, vitamin D, calcium, fiber, iron, thiamine, and riboflavin, among other vitamins and minerals. These vitamins present in rice help the body’s metabolism.
A rapid metabolism indicates that your body digests food quickly and does not retain all of its energy as fat.
Moreover, rice is a fantastic aid in weight loss because it is low in sodium, fat, and cholesterol. And its high fiber content aids in the elimination of waste materials from the body. Thus helping with weight loss.
- Improves skin health.
Rice can be applied topically or consumed for skincare. If you need a topical remedy, you can apply powdered rice or rice water to the skin. This topical treatment is ideal for inflamed skin because it helps to relieve irritation.
But eating rice has its own super powerful benefits for the skin. Brown rice especially has phenolic compounds. These help to minimize redness and reduce skin irritation.
Rice also slows down the aging process that may impact the skin and delay the appearance of wrinkles thanks to its abundant antioxidants.
To add to that, rice also helps reduce the size of enlarged skin pores that usually are due to high prolactin levels. Thus helping you avoid absorbing dirt and reducing chances of acne.
- It boosts heart health.
Rice has anti-inflammatory qualities that help lower the rate at which atherosclerotic plaque deposits within the blood vessel walls. With its positive effects, your chances of having a heart attack or stroke get reduced.
Also, brown rice is more advantageous than white rice, even though both contain these benefits. This is due to the husk of brown rice, which contains the majority of the nutrients.
Another excellent source of heart-healthy fat is rice bran oil. Rice bran oil is high in antioxidants, which help to lower cholesterol levels and improve cardiovascular health.
Can We Eat Rice Daily?
Yes, you can eat rice daily. But make sure you add veggies, pulses, legumes, ghee, salad, or meat with your rice meal.
Not pairing the staple with other nutritional and fiber-rich foods, can lead to chronic diseases like diabetes and obesity.
But eating white rice every day for a long period of time has some cons too. Read on to know!
Disadvantages Of Eating Rice
- Rice can cause metabolic problems
Eating too much rice can cause metabolic problems like diabetes and obesity. These happen due to the high carbs in rice which provide instant energy. If this energy isn’t utilized it can get stored as fat.
Since carbs become glucose in the bloodstream, this can also increase blood sugar.
It’s better to eat brown rice or other complex carbohydrate foods every once in a while instead of white rice.
- It has high levels of toxic arsenic
According to the FDA, the average concentrations of inorganic arsenic (a more toxic form of arsenic) are 92 parts per billion (ppb) in white rice and 154 ppb in brown rice. Both are high.
Therefore, consuming rice for years without giving the necessary attention to a balanced diet and exercise can increase your risk of bladder cancer and lung cancer, among other problems significantly.
The benefits of eating white rice are many. And brown rice can add to the perks. From skin health to heart health and even your digestive system, eating rice can help it all.
Additionally, it can be great pre-workout food for energy and fantastic post-workout food as well, due to its protein.
All you need to do is add rice to your diet in a balanced way with other foods like pulses and vegetables.
In case you start feeling any discomfort after eating rice make sure to consult your doctor, especially if you have diabetes. The doctor will help ensure you don’t suffer from any disadvantages of eating rice.
Also, share this article with your friends and family and let them know the different ways eating rice benefits one’s health! Why should they be left out of nature’s goodness?