By Fitness 
Riceit is part of a healthy diet and each type of rice such as white rice, brown rice… has different effects on health.
1. Nutritional composition of white rice
White rice is very nutritious, containing many vitamins and minerals.
One 186-gram cup of cooked medium-grain white rice provides:
Contains folate, iron and other vitamins and minerals:
Nutrition | White rice | Recommended daily intake |
iron (mg) | 2.8 | 8 |
Thiamine (mg) | 0.3 | 1.1 |
niacin (mg) | 3,4 | 14 |
Vitamin B-6 (mg) | 0.1 | 1,3 |
Folate (mcg) | 108 | 400 (with additional needs during pregnancy) |
fosfor (mg) | 68.8 | 700 |
Mage (mg) | 24.2 | 310 |
zinc (mg) | 0.8 | 8 |
selenium (mcg) | 14 | 55 |
copper (mg) | 0.1 | 900 |
manganese (mg) | 0.7 | 1.8 |
2. Benefits of eating white rice every day
For most Vietnamese people, rice is eaten regularly, even daily, and is part of a balanced diet that brings benefits such as:
Increase energy
Rice is a nutritious, healthy grain that is an excellent source of carbohydrates, which are one of the three main macronutrients we need to consume daily, with fats and proteins being another. of a powerful nutritional trio.
The body needs carbohydrates to survive.
Carbohydrates provide the fuel (energy) the body needs every day.
Easier digestion
Plain rice has very little fat, making it ideal for easy digestion.
Both white and brown rice are important sources of resistant starch, especially when cooled after cooking and before consumption.
Rice is a quick source of energy.
3. Possible disadvantages when consuming a lot of white rice
When eating a lot of white rice regularly, you need to pay attention to some of the following potential disadvantages:
Blood sugar levels may increase
According to research from Harvard Medical School, thanks to its higher ratio of carbohydrates (compared to protein and fat, the other two macros), just one serving of rice can increase your blood sugar.
If you are inactive or do not eat enough protein and fat with rice, this can negatively affect your blood sugar levels.balance blood sugar levels.
Endocrinologists and nutritionists recommend adding vegetables to your meals for additional sources of fiber and quality protein such as fish, chicken, tofu or boiled eggs for long-lasting energy.
Consumption may increasearsenic
Compared to other grains, rice may be a higher source of arsenic, a naturally occurring chemical compound found in soil and water.
May cause weight gain
In addition to carbohydrates, rice varieties also provide important vitamins and minerals along with a dose of fiber that supports good gut health.
To eat rice without gaining weight, eat 1/2 plate or bowl of non-starchy vegetables, 1/4 lean protein and 1/4 rice.
Reduce the amount of white rice in your daily diet, maintain a diverse diet of healthy foods.
4. How to eat rice to benefit your health?
Rice is an important part of the diet, but you should not only eat rice but must have a diverse and balanced diet to ensure enough nutrition for the body.rice white ricewith brown rice because brown rice contains more fiber, vitamins and minerals than white rice, which is very good for the digestive system and overall health.
According to the Ministry of Health, people must eat adequate, balanced and diverse meals every day;
If people with diabetes, obesity or cardiovascular disease like to eat rice, they should choose rice with a low glycemic index such as brown rice or black sticky rice, and increase their intake of green vegetables and fruits.
Habits after eating rice that are harmful to the stomach should be abandoned.
