The Effects of Consuming Excess White Rice

Consuming too much white rice can lead to health problems

White rice is a popular food in Asia, with 90% of the world’s rice consumption coming from this continent. In Iran, white rice is also widely used and among the most consumed foods.Food Items

White rice is a concentrated source of carbohydrates with a high glycemic index, which causes blood sugar levels to rise after eating.Blood sugarIf you enjoy eating rice daily and want to continue, it’s important to learn about the health effects of eating excessive white rice in this section of SelMagz.SelMagzLearn about it here.

Effects of Eating Too Much White Rice

Belly Fat

Studies on people who consume very little refined carbs like white rice show they have less belly fat compared to those who eat more refined carbs. Therefore, overeating rice can lead to abdominal obesity.

If you are inactive, eating rice causes glucose to enter muscle cells and be stored as fat. Eating rice after intense exercise, when the body has low glucose, helps increase glycogen stores in muscles.

To prevent belly fat, instead of white rice and refined carbs, opt for qi or whole grains like brown rice.CoffeeandWhole Grainsshould be used.

Increase in Blood Sugar

After eating rice, blood sugar rises, prompting the pancreas to release insulin. Insulin increases glucose storage and fat accumulation. Eating large amounts of white rice increases the risk ofType 2 Diabetesand related health issues.

In contrast, eating brown rice does not raise blood sugar as much as white rice. It also requires less insulin secretion.

Metabolic Syndrome

Eating excessive white rice increases the risk of metabolic syndrome, which includes abdominal obesity, high triglycerides, low HDL cholesterol,High Blood Pressureand elevated fasting blood sugar as other contributing factors.

Cardiovascular Conditionsand Hypertensionare more common in those who consume high amounts of white rice regularly, with higher blood pressure and triglyceride levels.

Neurological Disorders

Eating a lot of white rice can cause neurological issues, so it’s better to include rice hulls wrapped in cloth in your meals so they cook together.

Disadvantages of Eating Rice During Pregnancy

Consuming excessive rice during pregnancy

• may increase weight gain in pregnant women.White rice has a high glycemic index, which can cause gestational diabetes in pregnant women.Rice contains significant levels of
• Arsenic
• which, in large amounts, may lead to premature death or early birth of the fetus.Rice TemperamentThe temperament of rice is cold and dry, with saffron, dill,cumin, black seed, and soaking in saltwater as its modifiers.Harms of Eating Uncooked Rice

Uncooked rice contains bacteria that can cause

food poisoningby producing toxins leading to diarrheaor vomiting.Risks of Expired RiceThe optimal consumption period for rice is two years after harvesting. Signs of expired rice include a brownish color, fragility, mold, infestation by worms, moisture, and changes in taste.

If the expiration date has passed, test the rice; if it’s deemed unhealthy, it should be used for animal feed or industrial purposes, or disposed of and turned into bio-compost.

Why People in East Asia Remain Healthy Despite High Rice ConsumptionEast Asian populations do not tend to become obese or suffer from the harms of excessive rice intake because :they stop eating as soon as they feel full.They engage in high activity levels and do not spend much time resting.In their diet, fruits, vegetables,

green tea

and other healthy foods are emphasized.

How much rice should be eaten to avoid the harms of excess?

Eat a small bowl of rice alongside a balanced meal containing moderate amounts of protein and fats.

If you love eating rice, be sure to choose another type, such as

1. brown rice
2. for better health benefits.
3. Choose rice from the healthiest sources, as some varieties contain higher than permissible levels of arsenic.Maintain an active lifestyle and include exercise in your daily routine.Avoid eating too much white rice.

Instead, use a variety of whole grains and cereals with hulls.

1. People who should avoid white rice:
2. Those with severe obesity should replace white rice with whole grains.People with diabetes should consume less rice to prevent blood sugar spikes.People with
3. constipation
4. should eat less rice.
5. Which is better: steamed or boiled rice?
6. To answer this, here are some facts from nutrition experts to help you decide:

The more rice is cooked as a porridge or steamed, and less boiled, the more nutrients it retains.

• Heating causes minerals to be absorbed into the rice, and because
• boiled rice
• is exposed to more heat, it absorbs more sugars, making it less suitable for diabetics.When rice is cooked as porridge or steamed (khoresh), the vitamins are preserved during cooking, so it has higher nutritional value.Belly Fat

Effects of Excess White Rice Consumption

Negative Effects of White Rice

• The Risks of Eating Raw Rice During Pregnancy
• The harms of eating raw riceEating raw rice can contain bacteria that causefood poisoning
• or diarrhea and vomiting.