Does Eating Too Much White Rice Cause Diabetes? Know the pros and cons

Benefits and Side Effects of White Rice: There are many varieties of rice like white rice, brown or brown rice, black rice, red rice etc. Not only in India, most people globally eat only white rice. White rice is a major part of the diet of people living in Japan as well. But, it is also important to know how beneficial and harmful white rice is for health. It is not that white rice is unhealthy, but it is not more beneficial than brown, black, red rice. Actually, when white rice is prepared, its husk, bran and microbes are removed, making it less healthy than other rice. Let us know, how much white rice is healthy-unhealthy and what nutrients are present in it.

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Nutrients present in white rice
White rice contains carbohydrates, protein, fat, calories, fiber, magnesium, iron, zinc, manganese, vit amin B6, niacin etc., but their quantity is less in white rice than in brown or other rice. health.com

According to a report published in, Actually, rice is a grain. Brown rice is a whole grain rice in which all parts of the grain are retained. At the same time, white rice is polished in such a way that the bran, husk, embryo and a starchy endosperm are left. In this polishing process, many naturally present Vitamin B, phytochemicals, fibers are also removed.

benefits of eating white rice
, verywellfit.com According to a report published in, eating white rice fulfills the daily requirement of magnesium. It also provides support to bones, muscles, nerves.
When rice is cooled after cooking, it contains a high amount of resistant starch. According to studies, resistant starch can lead to the formation of certain fatty acids, which help keep the colon healthy. These fatty acids can also reduce the risk of colorectal cancer.
Rice is a naturally gluten-free grain, so it is useful for people with celiac disease and non-celiac sensitivities. You can use rice in many ways.
Athletes who require a lot of energy in the form of carbohydrates can get it from white rice. Many people prefer white rice over brown rice for a higher carb, lower fiber profile.
However, it is not very common to have any kind of allergy from eating rice. Allergy to rice can be common in Asian countries, as rice forms a large part of the typical diet. If you have any allergies to rice, you may also be sensitive to corn, soy and barley.

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Disadvantages of eating more white rice
The association between white rice consumption and type 2 diabetes has been assessed in several studies. Consumption of more white rice can increase the risk of diabetes. Many scientists believe that after eating more rice, there is a rapid increase in blood sugar.
Consuming white rice over a long period of time can lead to metabolic syndrome. Along with this, there is also a risk of increasing obesity.
Some studies have shown the possibility of weight gain with regular consumption of white rice, while some studies have not been able to establish any significant relationship between white rice consumption and obesity, so more research is needed in this.

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