Rice has a standing of the third most massive production globally and the most consumed staple food worldwide. It is said as the food of everyone, from riches to everyday people, everyone values rice in their diet. It is also favored because of easy to digest and easy to prepare properties.
One can use rice as the primary serving or as a side dish or make a part of the desert. It comes in many varieties such as jasmine rice, basmati rice, sushi rice, arborio rice, etc. It also differs in different length sizes like short, medium, and long length rice.
When husk, bran, and germ removed from the rice grain, it became white rice. Because of this, White rice is rich in flavor and also has a bright appearance. It has a long and extended shelf life, and its properties make it less spoilable. White rice is a form of processed rice which are milled and polished before consumption.
The husk is the outermost covering that is removed. In the production, the bran and germ are removed. The bran is the outer layer of rich, full of fiber and minerals, whereas germ is the second layer comprising carbs, proteins, vitamins, and minerals.
These two layers are removed to enrich the taste and texture of the white rice. After processing, white rice is further polished for a shiny appearance. White rice is having the last part of the grain, which is known as the endosperm layer. This layer makes the white rice which is high in carbs and low protein. The process of making white rice breaks down the nutrients.
Facts about White rice
The amount of white rice per 100-gram serving contains 130 calories; total fat equals 0.3-gram total carbohydrates counted to 28 gm, sodium 1 mg, potassium 35 mg, and protein, amounted to 2.7 gram.
Does it make you fat?
White rice is rich in carbs in the form of starch. Rice is recommended as it is an excellent source of energy. It contains folic acid, which is ideal for pregnant and breastfeeding women. Because of artificial fortification, it has more calcium and iron. White rice gives the feeling of fullness, and it is easier for digestion.
There is some food in your healthy diet, but their consumption level affects your body. The consumption of white rice not directly responsible for weight gain and makes anyone fat. The main thing is how much quantity one is consuming. Many factors are causing weight gain while eating rice. They are:
- Amount of rice:
The amount of White rice consumption affects weight; hence one needs to control its portion. One bowl of rice does not increase weight. Many people purely depend on eating rice, which may affect weight. But if people are consuming as a portion, it doesn’t affect the weight. It is easily digestible and makes the person hungry.
- Rice and other protein serving:
If it is combined with vegetables and other protein-rich diets, it is not considered anymore harmful. Rice is easily digestible; that’s why it makes the person hungry soon and results in eating different food types. Stop this habit by including vegetables and other protein-rich food. A good meal is considered a plate comprised of various healthy dishes.
- Method of preparing:
The method of making rice also increases the calories level. Frying and adding ghee or butter while eating increases the amount of fat. At the same time, the boiling process lessens the starch portion and makes it quickly edible.
- Time of eating:
The time of eating also affects weight. Rice is considered significant for labor and workers as it is a cheap staple food and high in energy, and easy to cook. The low class includes an adequate amount of rice serving during their meal. They never complain of weight gain. Many people have rice serving before going to bed; this might affect the weight plan as rice is rich in scratch, which further breaks glucose that affects the body’s working while sleeping and amounted to weight gain.
- Variety of rice:
The variety of white rice also affects the weight plan. White rice comes in three sizes: short, medium, and long. After making short length rice, they became sticky and starch. They are high in calorie content. The medium-length became moist and tender after cooking and considered suitable for eating warm. As it also lows in starch. The long-length rice became long, complete, and dried, and too low in calories.
- Exercise and weight plan :
Rice is not alone the enemy, which causes weight gain. Many factors affect the weight of a person. Lifestyle order, eating habits, and exercise plan also affect weight. Many nutritionists support white rice consumption as it is full of energy and makes the feeling of a full stomach and tends to eat less food.
Many studies show evidence about white rice and obesity consumption, whereas many researchers believe that there is no link between weight gain and white rice. Though some research proves that white rice consumption increases the blood sugar level because white rice is high in glycemic index, it further increases the risk of diabetes.
Athletes are recommended to consume white rice in a good portion under the sport nutrition guidelines because athletes require lots of carbohydrates to charge their bodies—white rice is considered a primary source of carbohydrates for faster energy and glycogen replenishment.
However, there is no proven theory that shows that white rice increases weight and makes anyone fat. People love eating rice all over the world. Rice is also amalgamated in various dishes.
White rice compared with Brown rice
Brown rice restores both the bran and germ part of the grain. It contains the benefit of fiber and plant compounds. Hence, it has more nutritional value in comparison to White rice. Brown rice, whole grain, and helps in lower cholesterol levels and blood sugar levels. It also helps in nourishing the gut bacteria and gives the feeling of fullness during eating. It is also considered a good source of Selenium and Magnesium, helping with muscle contraction and bone development. It is considered healthier than white rice because of the nutrition value and low-calorie level.
White rice is high in carbs hence has a fair amount of starch. The low nutritional value makes white rice unhealthy, but white rice is not harmful. The amount and rice method may affect the weight plan, but it is a high energy food. At the same time, rice is widely consumed food, especially in Asia and African countries. The worldwide consumption also shows that how much it is preferred. White is full of taste and further increases its demand for consumption. There is no proven theory that shows that white rice is directly related to weight gain. However, white rice is considered high in calories but low in fat. It is an excellent source of energy.