Having said that, some people like athletes prefer white rice as it is a great carbohydrate choice. Others prefer it because it has a longer shelf life and and it is far less expensive to purchase.
Side effects of regularly eating white rice
Not all brown rice on the plate is brown rice, just so we are on the same page. It could be white rice that was colored brown during the preparation of the meal.
White rice
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White rice is more prevalent because most people prefer it. It is lighter, doesn't require as much chewing, and tastes better when combined with other foods. Which explains why most people, when they go grocery shopping, will most likely come back home with white rice as opposed to brown.
For this reason, it is safe to say that it highly likely that the rice you consume regularly is white rice. Which is why you need to know how it might be negatively affecting you.
White rice
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Increases diabetes risk
Experts say that white rice happens to have a very high glycemic index (GI) of 64, causing it to turn into blood sugar more rapidly than brown rice. The glycemic index (GI) is a measurement of how quickly your body converts carbohydrates into sugars that can be absorbed. Low-GI foods appear to be healthier for persons with type 2 diabetes, as they generate a slow but steady rise in blood sugar levels. Foods with a higher GI, like white rice, might induce fast rises in blood sugar, explains a study published in the Nutrition Journal.
Elevates metabolic syndrome risk
People who consume big amounts of white rice on a regular basis have a higher chance of developing metabolic syndrome, according to a study published in The American Journal of Clinical Nutrition. The term "metabolic syndrome" refers to a group of risk factors that can increase your risk of developing health problems like heart disease, type 2 diabetes, and stroke. However, the link between it and heart disease is still unknown.
Linked with weight gain
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White rice has often been linked to unwanted weight gain. Since it is considered a refined grain and has been stripped of its bran and germ, white rice is considered bad for people trying to lose weight. While many studies have linked refined grain diets to obesity and weight gain, when it comes to white rice, the evidence is mixed. For example, some studies have linked refined grain diets, such as white rice, to weight gain, belly fat, and obesity, while others have shown no link. White rice appears to be neither harmful nor beneficial to weight loss. However, diets heavy in whole grains, such as brown rice, have been demonstrated to improve weight loss and help maintain a healthy body weight more consistently.
No Benefits?
White rice has several benefits that we have covered before in here https://www.pulse.ug/lifestyle/food-travel/white-rice-why-and-how-it-may-not-be-great-for-your-health/my1h9ry and it is criticized for its lack of nutritional value.
However, it's not all bad. For instance, people who eat a low fibre diet or experience nausea or heartburn may find white rice better to digest.
While brown rice is a better option due to its high nutritional value, white rice if eaten in moderation won't be as harmful.
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