Rice as a Staple Food
Rice, a staple food for more than half of the world's population, is grown in 100+ countries with 90% of the total global production from Asia. It is the predominant dietary energy source for 17 countries in Asia and the Pacific, 9 countries in North and South America and 8 countries in Africa. Rice provides 20% of the world's dietary energy supply, while wheat supplies 19% and maize (corn) 5%.
It is widely expected that per capita (per person) rice consumption in a majority of Asian countries will start or continue to decline in the future with rising income as people diversify their diets. Among high-income Asian countries such as Japan, Taiwan, and South Korea, as well as in Hong Kong, a significant decline in per capita consumption has been witnessed in the last four decades. Similar patterns have started to emerge in middle-income countries such as China, Malaysia, and Thailand in the last two decades as people there have begun to consume proportionately more meat and vegetables.
In many other developing Asian nations, including India, Vietnam, and Indonesia, per capita consumption in recent years has also started to decline with rising income, but at a rather slow pace. On the other hand, many other middle - to low-income Asian countries, including the Philippines, Myanmar, Cambodia, Bangladesh, and Laos, continue to witness rising per capita consumption. Due to differing national dietary habits – such as the large number of lacto-ovo vegetarians in India, for example – it cannot be assumed that all Asian countries will follow the same patterns of declining rice consumption with rising disposable income. The key question is how the consumption patterns of each country will change as income rises and a rapid increase in urbanization influences food habits.
Structure of the Rice Grain
There are 4 layers in the rice grain: 1. Husk – the outer protective layer 2. Bran - a rich source of B vitamins, minerals, essential fatty acids, dietary fibre . 3. White kernel - interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals and 4. Germ - rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants.
When only husk is removed in the milling process, it is unpolished rice or whole grain. When the bran and germ are also removed, it is polished rice or white rice.
Bran and fiber in the whole grain slow the breakdown of starch into glucose—thus maintaining a steady blood sugar level rather than causing sharp spikes. The absence of these in the white rice or polished rice results in sudden spike of blood sugar levels immediately after consumption.
Studies say, whole grain or brown rice which has only husk removed and rest of the layers is intact is better compared to white rice.
The bran and germ not only give brown rice its color, but they're also the most nutrient-dense parts of rice. One downside is that the fat in the bran and germ makes brown rice spoil more quickly than white rice. The average shelf life for brown rice is about six months.
By contrast, white rice is what's left behind after the grain is polished and the bran and germ are removed. This makes white rice cook faster and gives it a longer shelf life. It also means that white rice contains fewer nutrients than brown rice.
White rice is considered empty carbs since it loses its main sources of nutrients.
When we get rid of bran and germ in rice, the following are the nutrients that are removed
Calcium, which is important for teeth and bone health.
Fat, which consists of healthy unsaturated fats that are important for cardiovascular health.
Phosphorus, which collaborates with calcium to form strong bones and teeth.
Vitamins B1 (thiamine) and B3 (niacin), which helps keep the nervous system functioning properly.
Protein, which helps build muscle and is essential for growth and development.
Magnesium, which is important for proper neurological function, among many other benefits.
Nutritional Information
Parameter | White (Polished) Rice | Brown Rice |
Energy | 365 kcal | 370 kcal |
Carbohydrates | 78.2 g | 77.24 g |
Protein | 6.8 g | 7.85 g |
Fat | 0.52 g | 2.92 g |
Dietary Fiber | 0.2 g | 3.52 g |
Calcium | 10 mg | 23 mg |
Phosphorous | 160 mg | 333 mg |
Magnesium | 19 mg | 143 mg |
Zinc | 1.2 mg | 2.02 mg |
Iron | 0.7 mg | 1.47 mg |
Thiamine (B1) | 0.05 mg | 0.4mg |
Riboflavin (B2) | 0.05 mg | 0.09 mg |
Niacin (B3) | 1.7 mg | 5.09 mg |
Folate (B9) | 9.32 μg | 20 μg |
White Rice and Diabetes
If you have sedentary lifestyle i.e., involving much of seating and less of physical activity, then consuming white rice on regular basis for a substantial period may increase your blood sugar levels. However, if your daily life includes lots of physical activity and heavy lifting, then consuming white rice may not significantly affect your sugar levels.
If you are pre-diabetic or diabetic, it is good to look for alternative grains with decent amount of fiber. Fiber plays a very important role of delaying the release of glucose into the blood, thus preventing sudden spikes of sugar levels in blood.
There are several studies which points out that if your daily energy needs are primarily met by consuming white rice for an extensive period then there is a higher possibility of rise in your blood sugar levels.
Including fiber rich foods as part of your daily diet can keep you away from diabetes to a large extent.
It is no exaggeration that if you can stay away from diabetes, you are mostly saying “No” to many other complications that would be arising as a byproduct of diabetes like visual disturbances, cataracts and glaucoma, high blood pressure, loss of consciousness, risk of heart disease, nerve damage, kidney disease, foot problems and risk of other infections.
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Source Credits: Literature on Internet
Disclaimer: The article’s intention is not to give you a completely negative picture of consuming white rice but to highlight the fact that it is deprived of most of the nutrients which are otherwise present in brown rice comparatively and its probability of rising sugar levels in people with sedentary lifestyles when consumed regularly for a substantial period. The article's intention is to create awareness among the people to explore right food choices to stay healthy.
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