Rice of all kinds is considered one of the most important dishes on the Arab table, especially with a dish of cooked legumes next to it. Many of us believe that white rice is useless and it is better to replace it with whole grains, but rice also has many health benefits, discover in this article The benefits of rice And its nutritional value and calories, as well as its potential harm.

Nutritional value of white rice and its calories

One cup (186 grams) of cooked rice contains 242 calories, and it also contains these important nutrients:

It also contains some important vitamins and minerals, but in small proportions that do not suffice the daily needs, which include:

White rice does not contain sugar or sodium salts, but it does contain brown rice Contains higher levels of vitamins and minerals found in white rice, along with selenium.

The benefits of rice of all kinds

Rice of all kinds offers multiple health benefits that you may not know, as follows:

Benefits of white rice

As we mentioned, white rice does not contain many vitamins and minerals needed for the body, but it may have some health benefits such as:

The benefits of rice for the stomach and digestive system

You may be surprised that white rice is more beneficial for the stomach and digestive system in case of stomach pain, nausea, vomiting, heartburn, and diarrhea, because it contains less fiber and is easier to digest than brown rice and whole grains, which are difficult to digest.

The benefits of rice for bodybuilding

White rice is one of the most fast-digesting sources of carbohydrates, unlike whole grains, so it is recommended to eat it as an energy source before doing bodybuilding exercises because it works to deliver amino acids to the muscles, especially if it is eaten alongside some proteins.

Benefits of rice water for hair and skin

Rice may not be very beneficial for hair if it is eaten cooked, but white rice water and using it with shampoo or applying it as a hair mask can help soften hair, detangle it, increase its strength and shine, and also reduce hair loss.

Using rice water as a lotion, cleanser, and exfoliator can also help moisturize dry and damaged skin, and get rid of the effects of eczema, acne, inflammation, and sunburn.

Learn more about the benefits of rice water, how it works and its uses

Improve the health of muscles, bones and nerves

White rice may be beneficial in promoting the health of bones, muscles and nerves because it contains magnesium, which helps stimulate enzymes needed for muscles and nerves to perform their functions and increase muscle strength, but the amount of magnesium in it is not sufficient for your body to obtain your daily need from it.

Does rice benefit dieting or gain weight?

Many old studies were done on white and brown rice and actually concluded the relationship between brown rice and weight loss because it contains fewer calories and more fiber, but there are also many recent studies that resolved the close link between white rice and weight gain and that it is not a reason to gain weight completely if Its calories have been calculated and eaten regularly with some types of diet.

Benefits of brown rice

Brown rice is one of the most beneficial whole grains because it contains many nutrients necessary for the human body, such as phosphorus, iodine, sulfur and sodium. It also contains potassium, calcium, selenium and B-complex vitamins. Because it contains fiber, it helps prevent constipation and facilitate bowel movement. It also contains antioxidants. Antioxidants and amino acids that protect against cancer and strengthen the heart.

Benefits of basmati rice

Many of us prefer to eat basmati rice over regular white rice, but it is also preferable to eat brown basmati rice because it contains more nutrients and fewer calories, and it also contains less arsenic, which is more present in regular rice, which is considered a heavy metal and can It causes some harm, especially to those who used to eat white rice in large quantities regularly.

Rice damage

In fact, there are several harms to eating rice (especially white rice) in large quantities, which we present to you as follows:

Increased risk of type 2 diabetes

Because the glycemic index (the glycemic index that measures the speed at which carbohydrates are converted into blood sugar) in white rice = 64, which is considered relatively high compared to the normal range, which should be less than 55.

Increased risk of metabolic disorders

Some studies have linked excessive intake of white rice to an increased risk of metabolic syndrome, which can lead to some health problems such as high blood pressure, increased triglycerides in the blood, increased waist circumference, and decreased good cholesterol.

Increased arsenic

Arsenic, as we mentioned, is a heavy metal that can accumulate in the blood. Arsenic can also be found in rice grown in contaminated soil or irrigated with arsenic-contaminated water.

With excessive consumption of white rice in large quantities, this can lead to an increase in the arsenic content inside the body, which increases the risk of developing some diseases such as cancer, heart disease, and type 2 diabetes, in addition to arsenic poisoning that affects the brain and nerves.

The healthiest way to eat rice

Eating rice in small quantities in your diet enables you to get a good source of fast-digesting carbohydrates, but in order to be able to obtain its benefits without harm, you can eat it steamed or boiled while limiting the vegetable oils used in cooking. You can also eat it alongside fresh vegetables rich in fiber or legumes. And to get a distinctive taste for the rice, you can add some cumin, cloves, or any other healthy spices to reduce the consumption of salt while cooking the rice.

Finally, we must emphasize that the harm of rice is not likely to occur significantly if it is eaten in moderate or small quantities along with various healthy vegetables and meats, and thus you can get more benefits from rice and less harm, and we also advise you to consult a doctor if you suffer from diabetes or any disease in Your digestive system can prevent you from eating rice.