Does eating too much white rice cause diabetes? Learn the pros and cons


White rice is the most eaten, but some people think that eating white rice can lead to weight gain along with diabetes. In this case, it is important to know the benefits and side effects of eating white rice.

Benefits and Side Effects of White Rice: There are many varieties of rice like white rice, brown or brown rice, black rice, red rice etc. Not only in India, most of the people around the world eat white rice. White rice is a staple food in Japan. But, it is also important to know how beneficial and harmful white rice is for health.

It is not that white rice is undesirable, but it is not more beneficial than brown, black, red rice. In fact, when white rice is prepared, its husks, bran and germs are removed, which makes it less healthy than other rice. Let’s find out how healthy and unhealthy white rice is and what nutrients it contains.

Nutrients in white rice

White rice contains carbohydrates, proteins, fats, calories, fiber, magnesium, iron, zinc, manganese, vitamin B6, niacin, etc., but it is lower in white rice than brown or other rice. According to a report published in, rice is actually a grain. Brown rice is whole grain rice in which all parts of the grain are preserved. At the same time, white rice is polished in such a way that bran, pulp, embryo and starchy endosperm remain. In this polishing process, naturally present Vitamin B, Phytochemicals, Fibers are also removed.

The benefits of eating white rice

-According to a report published in, eating white rice meets the daily requirement of magnesium. It also supports bones, muscles, and nerves.

-When the rice is cooled after cooking, it contains more amount of resistant starch. According to studies, resistant starch can produce certain fatty acids, which help keep the colon healthy. These fatty acids can also reduce the risk of colorectal cancer.

-Rice is a naturally occurring gluten-free grain in cereal flour, so it is useful for people with celiac disease and non-celiac susceptibility. You can use rice in many ways.

Athletes who need a lot of energy in the form of carbohydrates can get it from white rice. Many people prefer white rice over brown rice for high carbohydrate, low fiber profile.

-However, it is not very common to get any kind of allergy from eating rice. Allergies to rice may be common in Asian countries, as rice forms a large part of the typical diet. If you are allergic to rice, you may also be sensitive to corn, soy and barley.

Also read: Constant constipation can weaken the immune system, causing serious damage to health

Disadvantages of eating more white rice

-The association between white rice consumption and type 2 diabetes has been evaluated in several studies. Excessive consumption of white rice may increase the risk of diabetes. Many scientists believe that after eating more rice, blood sugar rises rapidly.

– Prolonged consumption of white rice can lead to metabolic syndrome. There is also a risk of obesity.

-Some studies have shown the possibility of weight gain from regular consumption of white rice, while some studies have not been able to establish any special relationship between white rice intake and obesity, so further research is needed.

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