Most people have known and love eating white rice, but is this diet good for your weight and visceral fat loss and also, in preventing age related chronic diseases? While it’s true that white rice is refined, and that refined grains aren’t healthy in general, white rice is an exception when paired with the right foods. Eating white rice by itself is a recipe for an unhealthy blood sugar spike. However, when you pair it with protein and fiber rich beans or lentils, you lower the overall glycemic index of the meal. But, can it prevent the large blood sugar spike associated with eating white rice?
Don’t you know that white rice is the brown rice minus its outer layers? Without the outer layers, the rice is found to be easier to digest, but much less nutritious. Although it is a refined carb, it can be an exception if you pair it with lentils or beans.
With white rice, you are starting with an anti-nutrient food. So, if you further refine the white rice, the more it doesn’t get healthier. Because it is not whole grain, white rice is missing various nutritional constituents.
It is stripped of vital phytonutrients and fiber in the bran and outer germ layers and is polished to leave only the starchy endosperm with losses in protein, fat, vitamins, and other antioxidant activity. The end product is a nutrient devoid food associated with higher risk for type 2 diabetes, blood sugar spike, and higher triglyceride levels.
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You should take more consideration of your blood fat levels, better known as the triglycerides, because it is the most important factor in determining the state of your health. The reason for this is that the triglycerides are the actual fats in your blood.
Processing strips the food of nutrients and is a leading cause of underlying digestive inflammation. Consuming foods classified as a refined carbohydrate may actually increase your body’s fat storage capacity.
In the practical, actual business world, the food and nutrition scientists sole and primary focused in creating a variety of recipes and menus is to create tasty and more affordable food, but which foods actually become toxic and bad to your immune system later. Diets that consistently include refined and processed foods are linked to obesity and cardiovascular diseases.
Refined grains contribute to insulin resistance and destroy the body’s blood sugar balance. Your body cannot handle a rush of glucose, and if coupled with an inactive or slow lifestyle, these refined foods can definitely be a double dose of disaster.
To give you an idea, if you eat the brown rice, in its raw form, it is unlikely to cause a major spike in your blood sugar, but if you take the refined one, that was broken and grinded, it will probably load faster into your bloodstream due to the increase of the digestion and absorption rates, thus there is nothing much for your body to work.
Anything that is white is unhealthy, because white is equal to processed. White rice is an unhealthy food as it has a very high sugar content compared to brown rice. In addition, many baked products that are made of processed flour can contain high levels of saturated fats.
If simple sugars (think doughnuts, white rice, chocolate cake with fudge frosting) are the bad cards, complex carbohydrates (think whole oats, brown rice, and whole grains) are the good carbs. The complex molecular structures take longer to break down than sugar, so they are absorbed more slowly in the intestinal tract and do not cause the same blood sugar spike that simple sugars cause.
Complex carbohydrates are an excellent source of energy and nutrients. You still can’t eat all you’d like if you want to lose weight, but if your weight is stable, you can enjoy your whole wheat pasta and no sugar added granola guilt free.
You can replace as many of your other carbohydrates with white rice. Eat less bread and pasta and more of white rice. This way you are taking away the sugar found in other refined packed foods. It is easy to find bad carbs – they’re everywhere!
Because it is considered to be an empty source of calories, most nutritionists recommend to eat this very popular grain moderately or if possible, avoid. Although it is considered safe in moderation, it still can make your diabetes worse.
A study in 2012 associated the white rice with the Type 2 diabetes. One cup of white rice contains 204 calories, 44 carbs, 0.44 grams of fat, 0.08 grams of sugar, and 4.2 grams of protein.
Most of the time, it will leave you hungry a few minutes after eating a meal, because it only takes very little time for the body to break it down. White rice is a nutritious grain enriched with vitamins, but high in carbohydrates, so you better be careful, specifically in watching your portions.
The white rice is listed under the high glycemic food index and is known to contribute to insulin resistance. With every forkful of white rice you eat, you just made your risk of type 2 diabetes go up some levels. A higher consumption of white rice is associated with a significantly increased risk of type 2 diabetes, especially in Asian (Chinese and Japanese) populations.
White rice refers to the milled rice that does not have husk and bran. The milling process alters the appearance of the rice and along with it, also alters the grain’s nutritional content, flavor, and texture.
The polished rice looks bright, white, and shiny. This nutritious grain has been transformed into something unhealthy to eat because of technological modernization.
White rice has long been a part of the Asian diet. In fact, it is a staple food in the Philippines. Researchers found that it is the white rice plus the modern living, which includes less physical activity and more processed food diets that conspire to elevate the incidence of the type 2 diabetes.
Role of diet in autoimmune disorders
Don’t you know that these autoimmune diseases have been studied in reference to diet? The most studied are the multiple sclerosis (MS), rheumatoid arthritis, lupus, Type 1 diabetes and rheumatic heart disease. I did not know they were classified as autoimmune diseases until I read about the book entitled “The China Study”.
It so happens that the antigens that trick our bodies into attacking our own cells may be in food. The remnants of undigested proteins are treated as foreign invaders by our immune system, which sets about making the mold to destroy them and sets into motion the self-destructive autoimmune process.
The autoimmune system uses a very delicate process to decide which proteins should be attacked and which should be left alone. The way this process breaks down with autoimmune diseases is not well understood.
It is just that the immune system loses its ability to differentiate between the body’s cells and the invading antigen, and instead destroys the cells along with the invaders. Here is what I am driving at.
Today’s fast paced life focuses on and evolves around fast foods. Even home cooked meals are now coming from to go fast foods.
Because people are living in a fast paced world and are always in a hurry beating the clock day in and day out, we may want to closely look at the cooking time difference between the white rice and the brown rice. White rice takes only twenty minutes to cook, while brown rice takes fifty minutes.
Minute rice is even faster than white rice. The faster it cooks, the better, right? Wrong! A general rule of thumb is the one that takes the longest to cook is likely less refined, and therefore more healthful.
Another example is porridge. Who eats slow cooking porridge these days? Just open the package and add boiling water. The logic is that the quicker they cook, the sooner you are going to be hungry again.
White rice is tasteless, has little nutrition, and leaves you hungry an hour after you have eaten. Processed grains are very unhealthy. To live a better quality of life without diabetes, buy some raw grains and cook them at home as an alternative to rice.
The trick is to avoid refined foods. Although they give you the most comfort and convenience, they bring more problems to your health and immune system.
The problem with certain kinds of high carbohydrate diets is a large overload of relatively unhealthy, low fiber, high glycemic foods based on refined grains, and unhealthy fats. One of the most common claims about high carbohydrate diets is that they raise the triglycerides.
So, eating the right carbohydrates can definitely help the body get what it needs to. What makes a bad carbohydrate? It is usually associated with products that are highly processed, and high in added sugars, such as pastries, donuts, white rice, white pasta, white breads, etc.
These types of foods are stripped of the nutrients, vitamins, and minerals that the body needs in order to properly digest it, to make good use of it, and to eliminate it. The more you avoid them, the better!
What makes a good carbohydrate? Usually, the darker (more color) these foods are, the higher they are in nutritional value and fiber that can help the body use them better, and eliminate them properly.
In other words, foods that have gone through minimal to no processing. The wheat and rice are the most common refined grains, which result in the loss of most of the grain’s fiber and a large proportion of its vitamins, minerals, and phytochemicals.
Processing makes a food ready for eating. What makes it bad depends on what was taken out and what was added. For example, potato chips and instant mashed potatoes have had all of the fiber removed that was originally found in the natural potato.
Somehow, the Vitamin C might be destroyed in the processing, and a lot of sodium is added. So, those processed foods are not as nutritious as what have been the original natural potato.
Finding good food
What you need to understand is choosing foods that can provide beneficial nutrients with emphasis on what nutrients were removed and what unhealthy ingredients were added.
The idea is to find foods that remain in the stomach longer and tend to slow digestion. The slow release of the glucose into the bloodstream allows your blood sugar levels to be more even, thus preventing spikes in insulin.
For those who do not exercise, the spikes in insulin are usually associated with arterial damage and increased risk for diabetes. All digested carbohydrates take the same route, but they release the glucose at different rates.
These unhealthy carbohydrates and processed foods, called as bad carbs, like refined sugar, white flour, and white rice can be digested rapidly and can also cause spikes in the blood glucose levels and energy. Simple carbohydrates are those foods that turn into sugar or glucose right away.
Milling and polishing of rice
The newly harvested rice, once it has been threshed off the straw, is known as rough rice, or paddy rice. The grains are still in the husk. Most rice is then milled to remove the bran and germ layers, leaving it white.
The milling peels off the bran while the polishing creates it into a shiny, white rice devoid of nutrients. In addition, it comes with major adverse impact to health. The two processes remove the important nutrients and make you vulnerable to neurological disease such as the beri beri.
One cup of a cooked rice contains 204 calories, 44 carbohydrates, 0.44 g fat, and 4.2 g protein. The regular white rice we are buying in the grocery store are what we call as the polished rice. It is commercially classified as long, medium, or short grain.
The short grain rice has a higher starch content and fat. White milled rice is usually polished to remove the last traces of bran. Modern milling techniques are now employed.
The rough rice passes between rubber rollers that crack the husk and then the husk is blown away and separated from the grain. The rice usually passes directly on to the milling and polishing process.
How brown rice is produced
After the husk was removed, comes the brown rice or unpolished rice. At this point, there remains several thin layers of wholesome bran. It is still full of nutrients, vitamins, minerals, and protein.
Brown rice is still very healthy to eat. In terms of dietary fiber, the brown rice has as much as 7 times the white rice does. However, white rice keeps longer and cooks more quickly than the brown rice.
The brown rice is a great way to transition from an unhealthy diet into a better diet. It is difficult to digest because of its high fiber content. It takes generally 3 times as long to cook as white rice and uses twice as much water as cooking white rice.
Excessive carbohydrates impair your immune system. Not many are aware of the importance of restricting carbohydrates in children’s meals, especially consumption of those foods that are high in sugar. You can prevent allergies, autoimmune disorder, and many other chronic diseases if you limit your carbohydrates and sugar intake.
Hyperglycemia causes obesity. It triggers many diseases, including diabetes mellitus. It is a condition where an excessive amount of glucose circulates in the blood plasma as a result of eating excess carbohydrate foods.
Often, we may not realize we have this illness until we are showing signs of developing diabetes mellitus type 1 or 2. In some cases, hyperglycemia may result from an excessive carbohydrate intake or because the insulin was withheld in an attempt to prevent hypoglycemia.
What is the relationship of eating carbohydrate to hyperglycemia? Based on the study about carbohydrates and the immune system in 1973, any person who eats largely carbohydrate based meals, especially those containing sugars, could lose up to half their immunity to disease for much of the waking day.
No wonder cancer and a variety of infectious diseases are increasing. We are a sugar coated society. Sugar and carbohydrates reduces the ability of the disease fighting blood cells to function and fight infection or inflammation.
Do you think it is high time to count your calories? A high carbohydrate diet may cause accentuation of hyperglycemia and a rise in the plasma glucagon levels, including an adversely affected lipoprotein.
Besides, an excess carbohydrate or fat can lead to fat deposition in the liver. An excess protein replacement can lead to elevations in blood urea nitrogen levels. Choose your food well to live well.
What is hyperglycemia?
Hyperglycemia affects the body’s immune system. It has the ability to make the body alter its responses to inflammation and infection. A number of allergies and asthma is rising because of an inflammation triggered by hyperglycemia.
Hyperglycemia also increases the risk of autoimmune diseases such as the celiac and Crohn diseases, cancer, obesity, diabetes, ADHD and autism, and atherosclerosis. Hyperglycemia reduces the ability of the white blood cell to defend our body from infection and inflammation.
In today’s dietary culture, we really need to rethink our lifestyle and embark on a healthy diet meal plan. It develops after large intake of easily digested carbohydrates. Glucose is quickly absorbed from the intestines exceeding the ability of the liver, muscles and other organs to assimilate it.
Excessive carbohydrates influence on the receptors of the gastrointestinal tract cause acceleration of glycogenolysis in the liver by reflex. In some cases, glucosura may develop without hyperglycemia where the enzyme processes in the kidneys are disturbed, such as glucose reabsorption.
A phone app for obesity weight management
Do you need help controlling your calories? We all know that losing weight requires behavior and lifestyle changes.
The question is, how could you transform and achieve a healthier quality of life when you don’t even know how to count your calories?
One strategy is to use a weight loss app on your mobile device to help you track what you eat, understand what you are doing, and monitor your efforts to keep off or lose your visceral fat.
Let the apps do the counting
There are apps designed to keep food diaries, calorie counting, track your progress, or even act as your personal trainer.
Some apps even have real people you can connect for support and motivation. How do you choose your app?
The best way is to find out first what features you want that would realistically help you achieve your weight loss goals.
Food journals are good apps, but what you really need is an app that would inform you how many calories you are already taking with specific food preferences. Plan your meals ahead of time.
Keep in mind to always prepare a balanced, nutritious diet and gradually replace the unhealthy food stuff you have been addicted in the past with menus and recipes that works best for your taste and lifestyle. Phone apps may just help you manage your weight loss.
The obesity treatment app helps in monitoring and modifying your lifestyle habits. Obesity is one of the most serious public health challenges of the 21st century. Food journals are great tools to keep us on track.
You can find many food journals obesity treatment tools on your phone. These days you can live-stream a spin class from across the world and even life weights with a virtual trainer.
The apps help you track the calories you take and burn. Add drama to your life take the zombie run!
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Clayton, D. J. (2006). The healthy guide to unhealthy living: How to survive your bad habits. New York: Simon & Schuster.
Garg, A. et al. (1992). Effect of high carbohydrate intake in hyperglycemia, islet function, and plasma lipoproteins in NIDDM. Diabetes Care, 15(11), pp. 1572-1580.
Marlowe, M. (2017). The real food grocery guide: navigate the grocery store, ditch artificial and unsafe ingredients. Beverly, MA: Fair Winds Press.
Second-Opinions UK (n.d.). Carbohydrates harm our immunity to disease.
Skolnik, H. & Chernus, A. (2010). Nutrient timing for peak performance. Champaign, IL: Human Kinetics.
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Su, R. K. (2011). Carbohydrates and the immune system.
Gain weight, eat more white rice! This is the technique that needs no time to learn. You can always do this anytime. Destroy your immune system and develop diabetes fast – eat more white rice! So, if you want to lose weight fast, shift to brown rice. Does rice make you fat? I would say yes, considering the portions that you may be consuming in a single meal. It is definitely a yes. When you eat more carbohydrates, take in more calories that you use through your daily activities, you gain weight.