Is Rice Bad For Cholesterol? Is Brown Rice Really Better Than White Rice?
Rice is one of the most consumed food items around the world. When it comes to cholesterol, people are afraid of eating white rice. There is a common belief that eating white rice can increase the number of triglycerides and low-density lipoprotein levels in the body.
Do you know how white rice influences high cholesterol?
The nutrient composition of rice may vary depending on the type you consume. The article solves all your doubts regarding the role of rice in high cholesterol.
Does Rice produce high Cholesterol?
Rice does not contain any cholesterol. But it can affect your body on various levels. This process may raise high cholesterol. High cholesterol occurs when you have excess fatty substances in the body.
Rice is a staple food item that is high in carbohydrates. Geeing excessive amounts of daily calories from carbohydrates can increase cholesterol levels. The food that you eat directly impacts the body.
The body reacts to food differently. Regarding the relationship between rice and high cholesterol, several factors determine the role of rice in influencing cholesterol levels. The factors are,
What are the types of Rice?
Several factors influence high cholesterol. When it comes to rice, the type of rice a person eats matters. As aforementioned, the type determines the risk of raising their cholesterol. Rice grains are divided into two types.
- Refined grains
- Whole grains
✨ Refined grains
Refined grains don’t have bran and germ. A grain contains three parts such as bran, endosperm, and germ. But refined grains only contain endosperm. It has a finer texture and is low in fiber and B vitamins. it has longer shelf life than whole grain. White rice is classified as a refined grain. Because it is processed and often adds nutrients to enrich the white rice. White rice lacks fiber and B vitamins.
✨ Whole grain
Whole grain is also known as unrefined grains. All grains begin life as whole grains. Whole grain has three edible parts of the grain kernel. In contrast to refined grains. Whole grains are rich in fiber and B vitamins. Compared to refined grains, it has a shorter shelf life. Whole grain contains all the natural nutrients such as fiber, minerals, vitamins, etc. some whole grains are millet, farro, barley, brown rice, wild rice, red rice, black rice, etc.
White Rice vs Brown Rice
White rice is a refined grain. It changed its flavor and texture in the process of milling. After milling, white rice underwent the process of polishing. The polishing process gives a bright, white, and shiny appearance to the rice. White rice loses its nutrients while processing the grain. An unbalanced diet based on unenriched white rice causes several health issues. Eating a lot of white rice leads to a high glucose level in the blood and ultimately results in type 2 diabetes.
Brown rice is a whole grain with several benefits. As aforementioned, it contains all the nutrients such as vitamins, antioxidants, fiber, and minerals. Brown rice helps to control excessive glucose levels in the blood. It prevents diabetes and high cholesterol.
Comparing the nutritional factors between white rice and brown rice, the former contains low levels of nutrients. The latter contains a good amount of fiber and additional nutrients. According to the Department of Agriculture (USDA), white rice contains 1.74 grams of fiber. On the other hand, brown rice has 3.23 grams of fiber. Brown rice contains a good source of other nutrients such as protein, niacin, choline, etc.
How does Brown Rice help to Lower Cholesterol?
If you are planning to lower your cholesterol level by following a healthy diet, then brown rice will be a good choice to include in your daily meals.
Whole grains are good for cholesterol. Especially when it comes to brown rice, a study shows that regular consumption of brown rice can help lower the number of low-density lipoproteins cholesterol.
The high number of LDL can lead to coronary artery diseases such as stroke and heart attack. Eating brown rice reduces cholesterol levels and heart diseases. A 2020 study involves more than 132,000 participants from 21 countries to find the association between higher consumption of white rice and increased risk of diabetes.
People who consume a high amount of white rice are diagnosed with diabetes. According to The American Heart Association, one cup of cooked brown rice contains 3 grams of fiber.
Therefore, AHA recommends that regular consumption of brown rice produces a good amount of fiber that helps to prevent excessive fat in the body. It is better to replace white rice with brown rice for your heart health.
Eating brown rice is not only good for your cholesterol but also provides several health benefits.
How much Rice can you eat?
The U.S department of agriculture recommends consuming 6-10 ounces of rice is healthy for adults. The quantity may vary depending on age and sex.
If you want to maintain a moderate weight and manage a healthy cholesterol level, reduce the amount of white rice and consume brown rice for nutritional components.
Because white rice contains added nutrients that affect your health. Limiting daily intake of refined grains is a good choice for reducing cholesterol levels.
According to American Heart Association, a person who wants to eat white rice should better to pair it with nutritional meals.
They can seek advice from doctors regarding how much they should eat for maintaining neutral level cholesterol levels.
Researches show that regular consumption of white rice affects cholesterol level. The processed grains increase the number of low-density lipoproteins and lead to high cholesterol.
Health practitioners recommend that people consume unrefined grains for maintaining a moderate weight, blood sugar, and cholesterol level.
There are alternatives to white rice such as bulgur, whole grain cornmeal, millet, and black rice that can provide the best nutritional sources to your body.