9 healthy ways to use white rice, according to a dietitian

9 healthy ways to use white rice, according to a dietitian

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Rice is a staple food in many cultures.

mostly Produced in the Asia Pacific region The region, where it acts as an important economic crop. more than 60% of the world’s population He eats rice every day.

Compared to brown rice, white rice provides fewer nutrients, including minerals, vitamins, and dietary fiber. This disparity prompted many in the West to do so slander White rice, there are claims that it can not fit into a balanced diet.

However, white rice is still more widely consumed than brown rice, possibly due to cultural practices, faster cooking time, and Softer texturewhich many people find more convenient.

In addition, it is more cost-effective and can be purchased in bulk.

For example, the cost of a bag containing 320 ounces of white rice (more than 200 standard servings) Less than 9 US dollars at Walmart. A similar sized bag of brown rice is not available at the retailer. Alternatively, a 32-ounce bag (about 20 servings) It costs 1.37 USD.

To buy the same amount of brown rice as offered in a large bag of white rice, you’ll need to purchase 10 32-ounce bags for over $13, plus taxes.

Therefore, it is important to acknowledge the roles and benefits of white rice as a cultural staple in many dietary patterns and as an affordable alternative to other grains.

We need to develop a deeper understanding of the ways to use this essential food as part of a healthy diet and lifestyle.

This article explains the benefits of white rice and ways to enjoy it through balanced nutrition.

Scientific research on the association of white rice with various health outcomes has been inconsistent.

for example, Some research indicates That white rice is linked to the development of type 2 diabetes among Asian women when eaten in “excessive” amounts – but “extreme” is not well defined in terms of the amount of white rice consumed each day.

in Other researchWhite rice that had been cooked and cooled before consumption in a human clinical study lowered post-meal blood sugar spikes.

This happened because cooking white rice and then cooling it for 24 hours before reheating it activates resistant starch – a type of indigestible carbohydrate that Gives benefits For gut health and blood sugar management.

Here’s how to take 1 cup (158 grams) of boiled boiled White rice Compared to 1 cup (155 grams) boiled cooked brown rice:

White rice offers fewer calories, fewer grams of carbs, fat, and dietary fiber, and less mineral phosphorous, but more protein and selenium than brown rice.

However, it is rich in vitamin B niacin of brown rice.

This data shows that white rice offers some nutritional benefits. Consider pairing it with foods rich in dietary fiber and minerals to enhance the nutritional profile of your meal.

Learn more about the differences between white and brown rice here.


White rice is not inferior to brown rice, despite the legends. It offers nutritional benefits, including some minerals. It’s low in fiber, fat, and calories, and can be paired with high-fiber foods to boost the meal’s nutritional profile.

Here are 9 healthy ways to enjoy white rice.

1. With peas and beans

Peas and beans are rich in nutrients the basicAnd the Antioxidantsand other health-promoting compounds It appears to be getting better Blood sugar, cholesterol levels and blood pressure.

Moreover, when you pair peas and beans with rice – including white rice – a complete protein I have been. A complete protein is one that provides all nine essential amino acids in adequate amounts.

This is an especially important food combination for people who follow a vegetarian or vegan diet, as most complete proteins are animal foods.

Enjoy white rice with stewed peas, dhal (peas), or black bean chili.

Learn more about complete protein sources for people who eat plant foods here.

2. Vegetable rice

Non-starchy vegetables are rich in dietary fiber such as peas and beans. When included in a vegetarian rice dish, it can help offset the low fiber content of white rice.

Vegetables also contain nutrients such as calcium, vitamin C, iron and folic acid the support It lowers cholesterol and blood sugar levels and may reduce the risk of infection Some types of cancer.

Examples include carrot rice, spinach rice, and pumpkin rice.

3. Balanced with vegetables and meat

A great way to build a meal using white rice is to follow Balanced MyPlate Method Recommended by the United States Department of Agriculture (USDA).

According to this directive, you should fill half of your plate with non-starchy vegetables and fruits, a quarter of your plate with protein such as meat, fish or poultry, and a quarter of grains such as white rice.

This method encourages flexibility and variety of nutrients to enjoy while also helping you eat servings of white rice.

Serve a quarter plate of white rice with half a plate of cooked spinach and a quarter plate of grilled fish for a quick and balanced dinner.

4. In one bowl

It is impractical to enjoy all meals in the manner recommended by MyPlate above, as it is with one-pot meals.

However, this can be a nutritious and healthy way to eat white rice.

Pair one-pot dishes like pelau—a Caribbean dish made with caramelized chicken, rice, peas, herbs, spices, and vegetables—with an extra side of non-starchy vegetables like carrot cole slaw or a tossed salad.

Other one-pot dishes, like casseroles or South Indian recipes like cactus rice, can also be accompanied by a side of non-starchy veggies for a filling boost of dietary fiber.

5. Vegetable rice bowls

Rice dishes are very popular in Asian, Persian and Spanish cultures.

Rice may be topped with beans and vegetables such as lettuce, onions, olives, and avocados for healthy fats, and sauces or broths for flavor.

Because rice bowls use a lot of ingredients, this often means you’ll be using smaller portions of each food, including rice, to make room for a variety of other food groups.

fat inclusions like avocado or olive oil-based dressings encourage absorption It is a fat-soluble vitamin such as vitamins A, D, E and K and may support heart health by reduction Low-density lipoprotein (LDL or “bad” cholesterol).

6. A bowl of lean beef burrito

In some cultures, rice dishes are also called burritos.

Popular burrito additions include lettuce, red onion, celery or a mixture of non-starchy vegetables, corn, black beans, cooked chicken, beef, pork, or vegetable proteins such as tofu and tempeh.

If you’re making a burrito that uses meat, choose lean cuts to reduce your intake of saturated fat. Research has shown Eating fresh red meat in moderate amounts is associated with lower blood pressure compared to meat rich in fat.

Try garnishing your rice bowl with Mongolian beef or smoked pork for a great flavor.

7. With fish

Consume fish at least twice a week associated with Benefits for the health of the heart, nerves and liver.

In addition, the fish is important source of protein, antioxidants and anti-inflammatory nutrients, Including Omega-3 fatty acids are good for the heart.

Try fish curry or black creole with white rice or tuna and rice casserole. Don’t forget to include a side dish of fresh or cooked non-starchy vegetables for added health-promoting fiber and nutrients.

8. Stuffed bell pepper

A smart way to enjoy white rice and vegetables in a nutritious, filling yet simple dish is by making stuffed bell peppers.

Sweet pepper contains capsaicin, a phytochemical compound with potential Benefits against cancer development.

This active compound in pepper has also proven Anti-inflammatory, lowering blood sugar, antifungal, antioxidant, and other properties beneficial to human health.

Croquette is a type of dumpling that is usually fried and battered.

To make croquettes using white rice, combine 1 cup of cooked white rice with shredded, cooked reduced-fat turkey, shredded cheese, breadcrumbs, and eggs.

Mix well and form into balls or cylindrical shapes. Cover again with breadcrumbs, place in a lined sheet, and air-fry for 10-15 minutes at 350(177℃).


Pair white rice with peas, beans, lean cuts of meat, fish, and vegetables to create balanced and nutritious dishes. White rice can also be enjoyed in one-bowl meals such as pilau and sambar rice, or in rice bowls and stuffed paprika.

White rice is a staple food in many cultures, but its reputation has been marred by controversial scientific findings about its effects on human health.

Some research suggests that it may increase the risk of type 2 diabetes in Asian women, while other research indicates that it has the ability to lower blood sugar levels when refrigerated for a day after cooking.

However, white rice contains some minerals, is low in calories and fat, and provides nutritional benefits, so it can fit into a healthy diet. Consider pairing it with high-fiber foods to make it more filling and to boost your nutrient intake.

White rice can be served with peas and beans or with lean cuts of meat, fish and vegetables to create balanced and nutritious dishes. You can also enjoy it in one-pot meals such as pilau and sambar rice, or in rice bowls and stuffed bell peppers.

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