UNLIRICE

Not healthy for those on a diet, they say…

Rice, particularly white rice, is considered unhealthy on our diet. It is not totally right. Rice has many benefits to our health, all things considered.

White rice and brown rice have similar origins. White rice is processed, removed of its hull (the hard protecting coating), bran (outer layer), and germ (nutrient rich core). Leaving only the endosperm that is rich in carbohydrates.

On the other hand, the hull is only removed from the brown rice. Making it more nutrient dense and fiber rich than white rice.

Both rice are good source of nutrients -

Per 100 grams:

Nutrients	White Rice	Brown Rice
Calories	123	111
Protein	2.9 grams	2.6 grams
Carbs	30 grams	23 grams
Fat	0.4 grams	0.9 grams
Fiber	0.9 grams	1.8 grams
Folate	1%	1%
Manganese	18%	45%
Thiamine	5%	6%
Selenium	13%	14%
Niacin	12%	8%
Iron	1%	2%
Vitamin B6	8%	7%
Phosphorus	6%	8%
Copper	4%	5%
Magnesium	2%	11%
Zinc	2%	4%

Brown rice is more nutritious than white rice and has fewer calories. However, both are gluten free making them great carb options for those with celiac disease or non-celiac gluten sensitivity.

Some stuff that took hold recently…

Eating rice increases the chance of metabolic syndrome disease.
It may contain Arsenic.

Increase metabolic syndrome disease

Consuming rice poses a risk of insulin resistance due to its high carbohydrate content long term. Carb is converted to sugar once they reach our digestive system. Those who are prone (99% of all adults) to diabetes need to consider the amount they eat daily.

Contain some levels of arsenic

According to a UK study -

“Rice tends to take up more arsenic from the environment than other cereal crops, depending on the variety of rice and how it’s grown. The arsenic in rice also tends to be a more toxic form. It has the potential to increase the risk of illnesses in humans, including cancer. This does not mean you should not eat rice. You can enjoy rice as part of a healthy, balanced diet.”

- Source: FSA

Locally grown rice in the Philippines is safe from arsenic.

“Our local rice is safe as our irrigation water is arsenic-free.

Arsenic is a naturally occurring metal in the soil in very negligible amounts, if not for environmental pollutants such as arsenic-containing fertilizers that seep through water and soil.”

- Source: PRRI

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