Rice consumption: merits and demerits
Rice is perhaps the most common staple food in the world, feeding more than half of the world’s population. It is the second most cultivated crop after corn (maize). There are about 40,000 varieties of rice and they are grown on every continent except Antarctica. It is an instant energy source and an important source of vitamin B1. Despite being a staple food in many kitchens, many people now choose to avoid a rice-based diet mainly due to the kilos it could add to their tummy. However, it would not be ideal to rule out rice consumption based solely on this controversial assumption. Let’s dive a little deeper into the details and look at some of its advantages and disadvantages.
Advantage
1. Source of energy: rice is rich in simple carbohydrates, which are easily digested and converted into energy, unlike complex carbohydrates. Carbohydrates are essential for effective metabolic activities that increase energy levels.
2. No cholesterol: rice does not contain harmful fats or cholesterol. That makes it a great diet option, reducing your risk of heart and artery disease. In addition, low levels of fat and cholesterol reduce the chances of obesity and related diseases.
3. Low sodium levels: Being low in sodium, rice does not aggravate high blood pressure or hypertension. Sodium compresses the arteries and veins, limiting blood flow and increasing stress on the cardiovascular system.
Also, brown rice like brown rice is rich in insoluble fibers and can protect the body against the development of cancer cells, especially intestinal cancer. It is also said to contain nutrients that make neurotransmitters grow reducing the risk of Alzheimer’s disease and dementia.
Disadvantages
1. Simple carbohydrates: 100 grams of white rice equals 86 grams of sugar. Despite being a great source of energy, simple carbohydrates are the bad type of carbohydrate and have been known to raise blood sugar and lead to overeating and obesity.
2. Digestive problems: white rice starch is very viscous and difficult to digest. The fiber content is also extremely low and does not facilitate proper bowel cleansing.
3. Over-processed and polished: Over-processing removes approximately 90% of the nutrition from rice, making it less prone to oxidation and easier to store for longer periods. White rice is simply high in empty calories, and too much of it can lead to chronic disease.
Many people are abandoning rice and replacing it with wheat. This should not be the ideal approach, as it reduces your intake of amino acids and vitamin B1. To get the best of both worlds, you should eat rice that is polished to the point where it does not lose its nutritional value.