A Dietitian Shares 8 Healthy Ways to Use White Rice


A common food in many civilizations is rice. It is mainly produced in the Asian-Pacific regionTrusted Source, where it is a significant crop for the economy. More than 60% of people on Earth consume rice daily (Trusted Source).

White rice provides fewer vitamins, minerals, and dietary fiber than brown rice in comparison. Due to this discrepancy, white rice is being demonized in the West and is allegedly incompatible with a healthy diet.

However, white rice is still consumed more frequently than brown rice, maybe because of cultural customs, the fact that it cooks more quickly, and the fact that it has a softer texture.

Trusted Source, which is seen favorably by many individuals.

Additionally, it is more affordable and can be bought in large quantities.

For instance, Walmart charges less than $9 USD for a bag of 320 ounces of white rice, which is enough for more than 200 regular meals. The merchant does not carry a bag of brown rice that is comparable in size. The price is instead $1.37 USD for a 32-ounce bag (about 20 serves).

You would need to spend more than $13, plus tax, on 10 32-ounce bags of brown rice to get the same quantity as is available in the bulk bag of white rice.

It is crucial that we recognize the functions and advantages of white rice as a cultural mainstay in many dietary traditions and as an accessible substitute for other grains.

We must gain a better understanding of how to include this fundamental item into a balanced diet and manner of life.

This article discusses the advantages of white rice and how to incorporate it into a healthy diet.

Is white rice good for you?

There has been conflicting evidence in the scientific literature linking white rice to a variety of health effects.

For instance, some evidence suggests from trusted Sources that eating white rice in “extreme” quantities may increase the risk of developing type 2 diabetes in Asian women. However, it is unclear what constitutes “extreme” use of white rice in terms of daily intake.

In other studies

According to a reputable source, white rice that has been cooked and cooled before eating reduces blood sugar rises after meals in humans.

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This happened as a result of the white rice’s resistant starch, a sort of beneficial non-digestible carbohydrate, being activated by cooking, chilling for 24 hours, and then reheating it.

a dependable source for controlling blood sugar and digestive health.

Here is a comparison between 1 cup (158 grams) of cooked parboiled white rice and 1 cup (155 grams) of cooked parboiled brown rice from a reliable source:

Healthy White rice, Brown rice

Compared to brown rice, white rice has less calories, grams of carbohydrates, fat, and dietary fiber, as well as less phosphorus, but is similar in terms of protein and selenium.

However, compared to brown rice, it has more of the B vitamin niacin.

This information demonstrates that white rice has some nutritional advantages. To improve the nutritional profile of your meal, think about serving it with foods high in minerals and dietary fiber.

Find out more here about the variations between white and brown rice.

8 nutritious ways to prepare white rice

These are the eight healthiest ways to eat white rice.

1. Including beans and peas

Peas and beans are full of dietary fiber, antioxidants, and other health-promoting substances that have been shown to lower blood pressure, cholesterol, and sugar levels.

Additionally, a complete protein is created when peas and beans are combined with rice, even white rice. A complete protein is one that offers enough levels of each of the nine essential amino acids.

Since the majority of complete proteins come from animal-based foods, this meal combination is especially crucial for those who follow a vegetarian or vegan eating pattern.

Enjoy white rice with black bean chili, split peas, or stewed lentil peas.

Find out more about plant-based sources of complete protein here.

2. Vegetable rice

Non-starchy veggies are high in dietary fiber, just like peas and beans are. They can help compensate for white rice’s decreased fiber content when used in a veggie rice meal.

Additionally, vegetables offer nutrients like calcium, vitamin C, iron, and folate that help to control blood sugar and cholesterol levels and may cut the chance of developing some malignancies.

Carrot rice, spinach rice, and pumpkin rice are a few examples.

3. balanced with meat and vegetables

Following the US Department of Agriculture’s suggested MyPlate technique is a wonderful way to construct a meal utilizing white rice (USDA).

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According to this rule, around half of your plate should consist of non-starchy vegetables and fruit, a quarter of your plate should have protein in the form of meat, fish, or chicken, and a quarter of your plate should consist of grains like white rice.

This technique assists you in eating thoughtful servings of white rice while also encouraging flexibility and a variety of nutrients to be enjoyed.

For a quick and wholesome dinner, combine a quarter-plate of white rice with a half-plate of sautéed spinach and a quarter-plate of grilled salmon.

4. Using a single pot

As with one-pot meals, it is impractical to consume all meals using the MyPlate method mentioned above.

These, however, can still be a wholesome and nutrient-dense way to consume white rice.

One-pot meals like pelau, a Caribbean dish made with chicken that has been caramelized, rice, pigeon peas, herbs, and spices, should be served with a side of non-starchy vegetables like tossed salad or carrot coleslaw.

A side of non-starchy veggies can also be served with other rice-based one-pot foods, like casseroles or South Indian dishes like sambar rice, to add a boost of dietary fiber and make them more satisfying.

5. Rice bowls with vegetables

The cultures of Asia, Persia, and Spain are all very fond of rice bowls.

Beans, vegetables including lettuce, onions, and olives, avocados for healthy fats, and sauces or gravies for flavor may be added to the rice as toppings.

Since rice bowls call for so many different ingredients, it’s common to use lower amounts of each ingredient, including rice, to make place for a wide range of other food groups.

The absorption is aided by the addition of lipids like avocado or olive oil-based sauces.

Low density lipoprotein (LDL, or “bad”) cholesterol may help to promote heart health by being a Trusted Source of fat-soluble vitamins such vitamins A, D, E, and K.

6. A bowl of lean beef burritos

Burrito bowls are another name for rice bowls in several cultures.

In addition to lettuce, red onions, celery, or a variety of other non-starchy vegetables, black beans, corn, and cooked chicken, beef, or pig are all common burrito toppings. Plant-based proteins like tofu and tempeh are also popular.

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Lean cuts of meat should be used while cooking a burrito bowl to cut back on saturated fat consumption. According to research, a moderate intake of fresh, lean red meats is linked to lower blood pressure than high-fat meats.

For a flavorful boost, garnish your rice bowl with smoked pork or Mongolian beef.

7. with fish

According to Trusted Source, eating fish at least twice a week is good for your heart, nerves, and liver.

Moreover, fish is a crucial provider of nutrients.

A known source of omega-3 fatty acids, which are good for the heart, as well as protein, antioxidants, and anti-inflammatory minerals.

Try a tuna and rice casserole, blackened creole fish with white rice, or curry fish. For added fiber and nutrients that are good for your health, don’t forget to include a side dish of fresh or cooked non-starchy vegetables.

8. Bell peppers stuffed

Making stuffed bell peppers is a brilliant way to enjoy white rice and vegetables in a tasty, satisfying, and straightforward recipe.

Capsaicin, a phytochemical component found in bell peppers that may be beneficial in the fight against cancer

development from a reputable source.

This bell pepper active ingredient has also proven to have anti-inflammatory, blood sugar-lowering, anti-fungal, antioxidant, and other health-promoting characteristics.

The conclusion

A common food in many cultures, white rice has had its reputation tarnished by contentious scientific studies over its impact on human health.

While other research suggests that when refrigerated for one day after cooking, it may have the potential to lower blood sugar levels, some studies suggest that it may increase the risk of developing type 2 diabetes in Asian women.

White rice, on the other hand, can be incorporated into a healthy diet because it has some minerals, is low in fat and calories, and provides nutritious benefits. To make it satisfying and to increase your intake of nutrients, think about combining it with meals high in fiber.

To make balanced and nourishing recipes, offer white rice with peas and beans, lean meat, fish, and vegetables. Additionally, you may eat it in rice bowls and stuffed bell peppers as well as in one-pot dishes like pelau and sambar rice.



I am a practising physician and medical expert also a blogger and content creator

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