Benefits of eating White Rice. Dietitian Choice

White rice is a staple food that has been enjoyed by people across the world for centuries. This versatile grain is the polished version of brown rice, which is stripped of its bran and germ layers, resulting in a smooth, white appearance. Its mild, nutty flavor and fluffy texture make it a popular ingredient in a wide range of cuisines, from Asian to Latin American to African. White rice is not only delicious but also a rich source of carbohydrates, which provides energy to the body. Whether served as a side dish, mixed with vegetables or meat, or used in desserts, white rice remains an essential ingredient in many culinary traditions. In this article, we will explore the origins, nutritional value, and different types of white rice, as well as ways to cook and enjoy it in your everyday meals.

In this article we will discover the health benefits of consuming White Rice. Keep Reading.

Table of Contents

Is White Rice Healthy?

White rice is a staple food that has been consumed by people worldwide for thousands of years. However, there is some debate about whether it is healthy or not. While white rice is a good source of energy and provides a range of essential nutrients, some argue that it lacks fiber and can lead to blood sugar spikes, making it less healthy than other whole grains.

On the positive side, white rice is a great source of carbohydrates, which is the primary source of energy for the body. The body breaks down carbohydrates into glucose, which fuels the cells and provides energy. White rice also contains essential vitamins and minerals such as thiamine, niacin, and iron, which help maintain healthy blood cells and support the body’s immune system.

However, white rice lacks fiber, which is an essential nutrient that helps regulate digestion and prevent various diseases. The fiber in brown rice is removed during the processing of white rice, which makes it less nutritious than its brown counterpart. The lack of fiber can also lead to blood sugar spikes, as the body absorbs carbohydrates more quickly without fiber to slow down the digestion process.

In terms of calories, a cup of cooked white rice contains around 200 calories, which is relatively low compared to other grains such as pasta and bread. However, this can vary depending on the type of white rice, cooking method, and serving size.

Overall, while white rice does provide some essential nutrients and energy, it is less nutritious than whole grains like brown rice, quinoa, and barley. To make white rice a more nutritious option, you can pair it with other nutrient-dense foods, such as vegetables, lean proteins, and healthy fats. You can also consider switching to brown rice or other whole grains for a more fiber-rich and nutritious diet.

Is White rice good for diabetic patient?

When it comes to diabetes, the glycemic index (GI) of a food is an important factor to consider. The GI is a measure of how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a high GI can cause a rapid spike in blood sugar levels, which can be problematic for people with diabetes.

White rice has a relatively high GI, meaning it can cause blood sugar levels to rise quickly. This is because the processing of white rice removes the bran and germ layers, which contain fiber and other nutrients that slow down the digestion of carbohydrates.

Therefore, for people with diabetes, it is important to be mindful of the amount of white rice they consume and to pair it with other low-GI foods to help stabilize blood sugar levels. In general, it is recommended that people with diabetes choose whole grain options like brown rice, quinoa, and barley, which are higher in fiber and have a lower GI than white rice.

However, if you do choose to eat white rice, there are some things you can do to help lower its GI. One way is to combine it with foods that are low in GI, such as vegetables, lean proteins, and healthy fats. You can also consider cooking the rice with coconut oil or other healthy fats, as this can help slow down its digestion and reduce its impact on blood sugar levels.

Overall, while white rice can be a part of a healthy diet, it is important for people with diabetes to be mindful of its high GI and to pair it with other low-GI foods to help manage their blood sugar levels. Switching to whole grain options like brown rice, quinoa, and barley can also provide more fiber and other nutrients that can benefit overall health.

Calories count for White Rice

The number of calories in white rice can vary depending on the serving size, cooking method, and the specific type of rice. Generally speaking, a one-cup serving of cooked white rice contains approximately 200 calories. This serving size is equivalent to 125 grams or 4.4 ounces of cooked white rice.

It is important to note that the calorie content of white rice can also be influenced by any additional ingredients or sauces that are added to it. For example, adding butter, oil, or other high-calorie toppings can significantly increase the calorie count of a rice dish.

If you are looking to control your calorie intake, it is important to pay attention to portion sizes and to choose healthier cooking methods, such as boiling or steaming, instead of frying or sautéing. Additionally, pairing white rice with healthy proteins and vegetables can help make it a more filling and nutritious meal while still keeping the calorie count under control.

Difference between Brown Rice & White Rice

White rice and brown rice are both varieties of rice, but they differ in terms of their nutritional content, taste, and texture.

Nutritional Content

Brown rice is a whole grain that contains all three parts of the grain kernel: the bran, germ, and endosperm. As a result, brown rice is a good source of fiber, vitamins, and minerals. White rice, on the other hand, is processed to remove the bran and germ, which also removes much of the fiber, vitamins, and minerals. As a result, white rice is less nutritious than brown rice.

Taste and Texture

Brown rice has a nutty flavor and a slightly chewy texture due to its intact bran layer. White rice, in contrast, has a milder flavor and a softer, fluffier texture due to its processing.

Glycemic Index

Brown rice has a lower glycemic index than white rice, meaning it causes a slower, steadier rise in blood sugar levels. This is because the fiber and other nutrients in brown rice slow down the digestion and absorption of carbohydrates, while white rice is quickly digested and absorbed, causing a more rapid spike in blood sugar levels.

Cooking Time

Brown rice generally takes longer to cook than white rice due to its intact bran layer, which can require additional cooking time to soften.

Brown rice is a whole grain that is more nutritious than white rice due to its intact bran and germ layers. It also has a nuttier flavor, a chewier texture, and a lower glycemic index. White rice, in contrast, is more processed and less nutritious but has a milder flavor, a softer texture, and a quicker cooking time.

10 ways to consume White Rice

Here are 10 ways to consume white rice:

  1. Plain cooked white rice: Simply cook the rice according to package instructions and serve as a side dish or base for a stir-fry or curry.
  2. Fried rice: Make a delicious and easy fried rice by sautéing vegetables, protein, and cooked rice in a wok or skillet with some oil, soy sauce, and seasonings.
  3. Rice pudding: Combine cooked white rice with milk, sugar, and cinnamon to make a comforting and sweet dessert.
  4. Sushi: Use cooked and seasoned white rice to make sushi rolls, which can be filled with a variety of ingredients like raw fish, avocado, and vegetables.
  5. Rice salads: Make a refreshing and healthy rice salad by tossing cooked white rice with vegetables, protein, and a flavorful dressing.
  6. Stuffed peppers: Fill bell peppers with a mixture of cooked white rice, ground beef or turkey, vegetables, and spices, and bake until tender and flavorful.
  7. Rice bowls: Create a customizable rice bowl by layering cooked white rice with protein, vegetables, and a variety of toppings like nuts, seeds, and sauces.
  8. Arancini: These Italian rice balls are made with leftover cooked white rice, cheese, and breadcrumbs, which are formed into balls and fried until crispy and golden.
  9. Rice and beans: Combine cooked white rice with black beans, salsa, and avocado for a healthy and filling meal.
  10. Risotto: Make a creamy and decadent risotto by slowly cooking white rice with broth, cheese, and other ingredients like mushrooms, asparagus, or shrimp.


In conclusion, white rice is a staple food that is enjoyed by many people around the world. While it may not be as nutritious as its whole-grain counterpart, brown rice, white rice can still be part of a healthy and balanced diet when consumed in moderation and in combination with other nutrient-rich foods. It is a good source of carbohydrates, which provide energy for the body, and it can be prepared in a variety of delicious and versatile ways. As with any food, it is important to pay attention to portion sizes and to choose healthier cooking methods, such as boiling or steaming, to keep the calorie count under control. Ultimately, incorporating white rice into a diverse and balanced diet can contribute to overall health and well-being.

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