#33: Is Rice Healthy?
Japanese folks consume a lot of rice. And as far as their weight goes, they’re pretty on point. But with rice being a starchy carb, it is often regarded with suspicion.
One study did find that three daily portions of whole grains (like brown rice) lowered blood pressure in human test subjects. It wasn’t only blood pressure. Whole grains even lowered the risk of chronic disease in general (diabetes, cancer, etc.).
The same cannot be said for most refined grains (white rice is more refined). At least according to Harvard scientists.
White Rice Is Minimally-Processed, While Brown Rice Is A ‘Whole Grain’
All rice goes through some degree of processing - through milling - in order to be edible. Check out the image below to see what I mean (adapted from Trifecta Nutrition).
As far as processing goes, only one step in the processing chain separates brown from white rice.
Brown rice is formed after the hull of the outer grain is removed (the inedible part). But the bran and germ layers remain intact. That’s why it’s called a ‘whole grain’.
The next processing stage removes the bran layer in order to leave the soft interior grain we know as white rice. This is why white rice is technically ‘refined’. But is that necessarily bad?
Processing is often demonised. But in truth, there are many foods which are actually made even more healthy through processing. Tomatoes, for example. If you process tomatoes into tomato paste, you dramatically increase it’s lycopene (anti-oxidant) content. The act of processing can arguably make a tomato even healthier.
There Really Isn’t Much Difference Between White And Brown Rice
Macronutrients
While a 110g serving of brown rice would give you 127 calories (27g carbs, 2.6g protein, 0.9g fat), a 110g serving of white rice would give you 147 calories (33g carbs, 2.7g protein, 0.2g fat).
Micronutrients
Both options are gluten-free, however, brown rice is a good source of the micronutrients magnesium, thiamine (vitamin B1) and niacin (vitamin B3).
Brown rice may be richer in micronutrients, but it is also richer in phytic acid, an ‘anti-nutrient’ many hold responsible for inhibiting the absorption of useful nutrients in the gut.
Metabolic Health
Brown rice, like most whole grains, is superior to refined grains at controlling one’s blood sugar. White rice, in turn, has a higher glycemic index and will theoretically cause a greater surge in blood sugar.
That being said, one study actually showed that regular consumption of white rice was actually shown to decrease the risk of diabetes.
And what of heart health? Brown rice has been touted for health benefits that did not stop at improving blood sugars. The phytochemicals found in brown rice can have antioxidant effects if not also improve heart health too.
So much so, that when white rice was swapped for brown rice, people experienced better heart health.
What About Weight Control?
When incorporated as part of a healthy diet, in individuals who are themselves relatively healthy, rice consumption (in general) has been shown to regulate weight.
There are many conflicting papers correlating weight loss with both brown rice and even white rice when calories were controlled. However, determining which one is better is a tricky endeavour, because correlation does not prove causation.
With white rice having a higher glycemic index than brown rice, one could argue that a post-workout meal of white rice in the anabolic window may be a better option if you’re looking for muscle gains.
I mean let’s face it, white rice, chicken breast and broccoli is the ultimate ‘Gym Bro’ meal, isn’t it?
White Rice Is A Staple In Japan And They’re Generally Healthy!
Type 2 diabetes is brought about when insulin is unable to bind to cells within the body. A phenomenon that causes blood sugar to spike. It is unclear what causes this state (whether its overconsumption of fats, carbs or calories in general). In fact, it is one of the hottest nutritional debates to date.
Japan have relatively low incidences of diabetes and obesity. And even though diet may play a huge part, there are so many individual, biological - even evolutional - factors contributing to this.
We don’t know whether overconsumption of rice can cause diabetes. However, we do know that many Japanese chefs make use of a neat hack to reduce the blood-sugar spike that comes with white rice.
Japanese chefs are often known to add vinegar with rice (with sushi, in particular) in order to reduce that pesky blood sugar surge that comes post meal.
Chilling your portion of rice in your fridge, prior to consumption, is another trick you could use to help convert the starch within the rice (the thing that spikes blood sugar) to resistant starch.
In The End… It Doesn’t Really Matter Anyway
As is the case with most foods, colour plays a role. And it’s no different with rice. Opting for darker colours of rice (wild rice, black rice), means there will be a greater presence of disease-fighting pigments. A better option, without question.
That being said, if your stuck deciding whether you should go for white or brown rice, then remember the following:
Brown rice is probably better taken in general. That being said, studies seem to suggest that swapping one for the other doesn’t really matter.
White rice is probably better taken just after a workout.
If you want to decrease the blood sugar spike of white rice, either chill them before consuming (you can still reheat) and/or add vinegar.
Go for darker types of rice, like wild or black rice. The colour indicates a greater anti-oxidant presence.
