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Chawal is not your enemy! These 6 benefits of white rice prove exactly that

Published on:14 January 2021, 17:48pm IST
If you like having white rice, then know this: you don’t have to ditch it completely. The benefits of white rice ensure that it can be a part of a balanced diet.
Shreya Gupta
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Is white rice really that bad? Let’s find out. Image courtesy: Shutterstock
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Rice is not only versatile and easy to cook—but also light on the stomach. No surprise then that this grain has been an integral part of the Indian diet since forever. That said, rice has always been surrounded by this misconception that it can make you fat. And for the longest time, it has been depicted in a bad light. But is it really that bad for you? 

The answer is NO! While rice is a source of carbohydrates, it also has 4 to 5 grams of protein in one serving and almost no fat. Other than that, it is also a good source of vitamin B and antioxidants. 

Not convinced? Well, then read about the six health benefits of white rice: 

1. It can stabilize your blood sugar levels

While you might have heard that white rice has starch and is comparatively high on the glycemic index, the truth is that when accompanied by other foods such as vegetables, it can prevent blood sugar spikes. But if you are diabetic, check with your doctor before including it in your diet.

2. It is gluten-free

Rice is a hypoallergenic food and also a blessing for people who are allergic to gluten or have celiac disease. A gluten-free grain, rice can also be easily turned into flour, noodles, and bread for people who opt for gluten-free options.

3. It is a powerhouse of energy

Since rice is carb-rich food, it provides a lot of energy very quickly. And that’s why even athletes prefer white rice over brown rice when they need an energy boost.

rice and diabetes
Even white rice in moderation is good for you. Image courtesy: Shutterstock
4. Aids heart health

When you opt for wholegrain rice, you help your heart health out. Even the American Heart Association agrees that whole grains improve blood cholesterol levels and further reduce the risk of heart disease and strokes.

Also, read: It’s rice versus roti, and we’re here to tell you which one is healthier

5. Rice is very easy to digest

Not just easy to cook, rice is also very easy to digest. Unlike brown rice, white rice doesn’t have a compound called phytic acid,an anti-nutrient which causes digestive issues. For days when eating dinner at a reasonable hour is an impossible feat, nutritionist Rujuta Diwekar suggests opting for dal-chawal since rice is easy to digest and can even improve sleep quality.

6. Keeps the gut healthy

Even when you eat refined white rice, you get a hefty dose of soluble fibre i.e. resistant starch called butyrate. Butyrate can boost your gut health by reducing any inflammation. That’s the reason why people are often advised to have boiled rice in case of diarrhoea.

Shreya Gupta Shreya Gupta

Finding nirvana in good food, Shreya also loves reading books and is a die-hard Potterhead. Confident and motivated she's fun to be with. Plus food. Always.