![]() ![]() ![]() Lower Arsenic – The lowest levels of arsenic were in white (jasmine rice or basmati rice) imported from other countries.Lower Oxalates – White is also lower in oxalates than brown rice and quinoa.White rice is lower in phytic acid than most nuts, seeds, and most other grains. Lower Phytic Acid – The bran contains the most phytic acid content, which milling removes.High in Antioxidants – Although not as high as pigmented varieties of rice.(Although, admittedly, brown rice contains higher amounts.) Contains Vitamins and Minerals – White rice contains magnesium, B1 (thiamine) and B6 (pyridoxine), manganese, phosphorus, selenium, and iron.Here are some of the ways white rice qualifies as a healthy food: However, due to my past autoimmune issues, I have a slightly different take: Pros of White Rice Long grain or short? Jasmine or basmati? White or brown?Įxperts I admire like Mark Sisson recommend brown rice over white ( read his excellent article here) due to its higher nutritional content, since it still contains the bran and is less refined. We’ve all spent time agonizing in the grocery aisle over what kind of rice to buy. This finding may confirm that consuming it in moderation is healthiest.Īs always, talk to your doctor about how much rice or grains in general you should consume.īut if you do eat rice, which is healthier? Brown or white? Health Benefits of White Rice vs. However, a 2011 study showed that combining it with black beans lowers cardiovascular risk factors. Like any grain, large portions may increase your risk of developing heart disease. Now that my Hashimoto’s is in remission, I don’t have to avoid grains totally. Alternatively, you may be allowed only a ½ cup of gluten-free grains, depending on your specific case. If you are working to reverse an autoimmune disease as I have, you may be put on an elimination diet with no grains, especially if you have digestive issues. Like anything from the grains family, rice contains anti-nutrients like phytates, which can block the absorption of important minerals. So there is no reason to choose one over the other on this point. ![]() Both brown and white rice are safe for people with celiac disease, gluten intolerance, and gluten sensitivity (unless cross-contaminated during processing, so always read the fine print on the labels!). Both brown and white rice are gluten-free.Due to modern farming practices, rice may be a better choice than wheat and other grains.Also, just because some cultures thrive on white rice does not mean we can eat pizza, Doritos, and processed rice products and also expect to live to 100!įirst, here are some important facts to understand when deciding whether to consume rice at all: Genes could be why some cultures that eat rice as their primary source of carbohydrates are healthier and live longer than others who do not. Is White Rice Healthy?Īfter years of debate, I’ll skip to the punch line: Whether or not rice is healthy for you could depend on your genetics. I get asked about rice often and why I choose to eat white rice (in moderation), so I felt that it deserved its own post. Unlike modern wheat and most other grains, which have been hybridized and modified and can be problematic for many people, rice is unique and potentially less harmful. Then, of course, there is the Japanese paradox- also known as “they eat rice all the time and live a long time so I should be able to eat pizza and Doritos and live to be 100 too” (exaggeration but I’ve heard some arguments very close to that!). Others consider it a safe starch and say it is ok in moderation. On the one hand, some nutritionists warn us away from rice and grains as a nutritionally empty source of calories, phytates, and even toxins like arsenic. ![]() It is a controversial food in nutrition circles. ![]()
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