White rice is one of the most popular and widely consumed food products in the world. However, despite its popularity, white rice raises many debates and discussions in the field of nutrition and health.
Unlike whole grain rice, white rice undergoes a polishing process that removes part of the bran and germ, resulting in the loss of many important nutrients. This makes white rice less rich in vitamins and minerals compared to its unrefined counterparts.
Nutritional Value
During processing, white rice loses a significant portion of its nutrients, including B vitamins, minerals, and fiber. Therefore, its glycemic index (GI) is around 70-90.
- Calories: 130 kcal per 100 g
- Carbohydrates: 28 g per 100 g
For those following a keto diet, white rice is not recommended due to its high carbohydrate content and low nutritional value.
Nutrients and macronutrient breakdown are indicated per 100 g of dry product. After cooking, the weight of the dish increases threefold.
Interesting Facts About White Rice
Origin. White rice is one of the oldest cultivated plants, with its domestication occurring over 9,000 years ago in Southeast Asia.
Processing Levels. To obtain white rice, the grains are processed to remove the husk and germ, making it less nutritious compared to brown rice.
Popularity. White rice is a staple food for more than half of the world’s population, especially in Asian countries.
Variety of Types. There are many varieties of white rice, including jasmine, basmati, and sticky rice, each with unique properties and flavors.
Rice in Medicine. In some cultures, rice is used in traditional medicine to treat various ailments, including digestive disorders.
