Why white rice is bad?

In this brief guide, we will answer the question ” why white rice is bad?” and discuss its positives and drawbacks.

Why white rice is bad?

The bran and germ are removed from white rice, leaving only the endosperm. After that, it’s treated to increase taste, shelf life, and cooking qualities. Because it loses its key sources of nutrition and is referred to as “empty carbs.”

White rice, on the other hand, is often enhanced with extra nutrients such as iron and B vitamins such as folic acid, niacin, thiamine, and others in the United States and many other nations.

What is white rice 

White rice is a refined grain that has been milled and treated to remove the bran and germ of the grain, lowering manufacturing costs and extending product shelf life.

During the milling process, however, many nutrients are lost, and the rice is often stripped of its fiber, manganese, magnesium, selenium, and phosphorus.

Some white rice varieties are enhanced, which means that vitamins and minerals are added to the rice during processing to improve its nutritional content. Rice is frequently fortified with iron and B vitamins such as thiamine and folate by manufacturers.

Nutritional value

Manganese, folate, thiamine, and selenium are all included in white rice nutrition. White rice nutrition also contains a large number of carbohydrates, as well as a minor amount of protein, fat, and fiber.

The following nutrients are included in one cup (158 grams) of cooked white rice nutrition:

calories: 205, carbs (44.5 g), protein (4.2 g), 0.4 g of fat, Dietary fiber: 0.6 g.Calcium and potassium are also found in modest concentrations in white rice nutrition.


It’s also lacking in fiber and has a high glycemic index, which means it quickly raises blood sugar levels.

Not only may regular consumption of refined grains impair blood sugar regulation, but white rice consumption has also been linked to an increased risk of type 2 diabetes, according to a big study published in BMJ.

According to other research, white rice may be linked to a higher risk of metabolic syndrome, which is a group of disorders that occur together and raise the risk of heart disease, stroke, and diabetes.

Moreover, despite the fact that white rice nutrition contains fewer calories than other grains, research on the link between white rice and weight loss has yielded inconsistent results. 

Although rice-rich diets have been linked to lower body weight and belly fat, other studies have revealed that diets high in refined grains are linked to higher body weight and belly fat.

Rice plants accumulate increased levels of arsenic when exposed to contaminated water or soil, which is another big risk with rice intake. Arsenic exposure can cause heart difficulties, diabetes, neurological diseases, and certain types of cancer, in addition to being highly poisonous.

Given the fact that white rice has less arsenic than brown rice, it’s still advised to eat it in moderation and incorporate a variety of whole grains in your diet to limit your exposure and reduce the risk of arsenic poisoning.


  • Enriched with vitamins and minerals

One of the most significant advantages of white rice is that it is frequently fortified with essential vitamins and minerals that many people lack.

Iron, for example, is a crucial mineral in the creation of red blood cells. Low energy, dizziness, and heart palpitations are all major side effects of an iron shortage.

B vitamins like thiamine and folate, which are required for energy production, brain function, and DNA synthesis, are routinely added to white rice. They are also necessary for appropriate growth and development during pregnancy, as well as the prevention of some birth malformations.

Folate, for example, can help prevent neural tube abnormalities in the early stages of pregnancy.

  • Suggested for the gluten-free diet

It can be safely consumed as part of a gluten-free diet, much as brown rice.

If you have celiac disease or a gluten sensitivity, though, it’s still a good idea to read labels carefully and choose gluten-free items wherever feasible. Certain rice mixtures, for example, are frequently blended with gluten-containing components.

  • Easy to digest 

White rice is easier to digest due to its low fiber content, and it is frequently advised for those who have digestive problems. In fact, eating a low-fiber diet can help people with irritable bowel syndrome, diverticulitis, and Crohn’s disease by limiting the quantity of food waste that passes through the large intestine.

White rice is also an important part of the BRAT diet, a bland diet that is occasionally prescribed after specific gastrointestinal problems. 

Although studies on the BRAT diet’s usefulness have yielded mixed findings, it may be a suitable alternative for easing symptoms in the short term.

Other FAQs about Rice that you may be interested in.

Why is rice grown in water?

Can you eat rice after wisdom teeth?

Why fry rice before cooking?


I have discussed the question ‘why white rice is bad’, health and drawbacks of eating white rice.

I hope you liked the blog, please comment below if you have any questions.


White Rice Nutrition: Is It Healthy or Bad for You? – Dr. Axe (draxe.com)

Is White Rice Healthy or Bad for You? (healthline.com)

Was this helpful?

Thanks for your feedback!