White Rice & Cholesterol

The Popularity of White Rice

Rice is eaten in some form or the other in almost every region of the world. This important food grain is available in many different variations. White rice, brown rice, long grained rice, short grained rice and even red rice are some of the most popular edible variations of this food grain; however, the focus of this article is on white rice and its effects on cholesterol levels in the human body. It is safe to say that white rice is the most widely eaten variation of rice and is mostly inexpensive, very filling and quite nutritious. White rice is often cheaper than most other variations of rice, which is why it is widely accepted as a convenient food source all over the world.

Many people around the world consume some form of rice almost every day and in many regions of the world; rice is eaten up to 2 times a day. Bearing in mind that rice is an important and often central feature in many diets and cuisines; one must also look into white rice and its correlation with cholesterol in the human body and this article aims to do just that. Educating oneself about rice consumption and its health implications, mainly its effects on cholesterol levels can prevent multiple health issues; hence read further to know more.

Nutritional Value of White Rice

Eating a moderate amount of white rice, even on a daily basis does not create any major health problems. White rice is an excellent source of calories and a major amount of these calories come from carbohydrates. Additionally; white rice is both a fiber and protein source, contains magnesium and selenium, iron and folic acid. In spite of these nutritional benefits of white rice; it is suspected to contribute to raising cholesterol levels, which is why some moderation is a great idea when eating white rice. Read further to know more about white rice and its correlation with raising cholesterol levels.

White Rice & Cholesterol

White Rice and its Affect on Cholesterol Levels

White Rice is a processed form of whole grains composed mainly of endosperms; the easily digestible starch that white rice is well-known for. White rice does contribute to raising blood sugar levels and increased blood sugar levels means increased cholesterol levels in the system. Listed below are some facts about white rice and its correlation with raising cholesterol levels that should be kept in mind.

White Rice Triggers Obesity and Diabetes; Thus Increases Cholesterol Levels

White rice is known to trigger obesity and diabetes in many individuals. White rice and other processed foods lack sufficient nutrients and fiber. The absence of suffiecient fiber in white rice often means that it is easily broken into sugar in the body; resulting in diabetes, obesity; or even both. There is an established connection between obesity and higher cholesterol levels. The fact that higher blood sugar levels demands for more insulin production and increased insulin production leads to higher cholesterol levels is not as widely known. The absence of sufficient fiber in white rice, which is almost always the case with processed foods, also contributes to increasing the triglyceride and glucose levels in the body. The raised levels of glucose, triglycerides, insulin have various effects on the body. These health impacts of them are as listed below:

  • White rice causes increased glucose levels in the body, which are closely related to increased LDL levels. LDL or Low Density Lipoproteins are rightly known as bad cholesterol as they contribute to cardiac disease, strokes and clogged arteries.
  • Increased triglyceride levels due to white rice consumption can cause the walls of the arteries to harden, interrupting blood flow to and from the heart and can have a similar effect as increased glucose levels in the bloodstream.
  • Insulin increase due to white rice consumption can lead to increased fat production and one of these fats is cholesterol. Hence white rice contributes to increased cholesterol levels and all the health dangers that come with high cholesterol.

Measures for Cholesterol Control for People Eating White Rice

If rice is a regular part of your diet; you might need to imbibe some cholesterol control habits for better health. Some effective suggestions for white rice eaters are as listed below.

  • Replace white rice with brown rice. Brown rich is a rich source of dietary fibers, aids in digestion and effectively keeps cholesterol levels low by preventing the rice you eat from breaking down into sugar in the blood stream.
  • Control your consumption of other processed foods if you must eat white rice. This ensures that you minimize the impact of processed foods on cholesterol levels.
  • Get down to calorie counting; eat lesser calories to prevent raising triglyceride levels.
  • Exercise will offset the impact of white rice consumption to a certain extent. Exercise can prevent obesity and diabetes and will effectively lower LDL levels.

In conclusion; white rice is best eaten in moderation. If it is an irreplaceable part of your diet; the cholesterol control measures as listed above are best followed strictly if consuming white rice.

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