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Overview

Benefits of Rice And Its Side Effects

The health benefits of rice are such that it helps in providing energy, prevents obesity, controls blood pressure, prevents cancer, provides skin care, prevents Alzheimer’s Disease, has Diuretic & Digestive Qualities, improves metabolism, boosts cardiovascular health, relieves the symptoms of Irritable Bowel Syndrome, prevents chronic constipation, regulates body temperature.

Benefits of Rice And Its Side Effects

Table of Content

Rice
Nutritional Value of Rice
Health Benefits of Rice
Helps in providing energy
Helps to prevent obesity
Helps in controlling blood pressure
Helps in preventing cancer
Provides skin care
Diuretic & Digestive Qualities
Helps in improving metabolism
Helps to boost cardiovascular health
Helps to relieve the symptoms of Irritable Bowel Syndrome
Helps to prevent chronic constipation
Prevents Alzheimer’s Disease
Helps to regulate body temperature
Uses of Rice
Side-Effects & Allergies of Rice
Cultivation of Rice

Rice

Rice is the seed of the grass species Oryza sativa (Asian rice) or Oryza glaberrima (African rice). As a cereal grain, it is the most widely consumed staple food for a large part of the world's human population, especially in Asia. It is the agricultural commodity with the third-highest worldwide production, after sugarcane and maize. Rice is the most important grain with regard to human nutrition and caloric intake, providing more than one-fifth of the calories consumed worldwide by humans. Rice, a monocot, is normally grown as an annual plant, although in tropical areas it can survive as a perennial crop and can produce a ration crop for up to 30 years. Rice cultivation is well-suited to countries and regions with low labour costs and high rainfall, as it is labour-intensive to cultivate and requires ample water.

Nutritional Value of Rice

100 grams of cooked white rice serves 130 calories and contains 69% water, 2.4 grams of protein, 28.7 grams of carbohydrate, 0.2 grams of total fat out of which saturated fat is 0.05 grams, monounsaturated fat is 0.06 grams, polyunsaturated fat is 0.05 grams, omega-3 is 0.01 grams and omega-6 is 0.04 grams with zero trans-fats, sugar and fibre.

Health Benefits of Rice

Mentioned below are the best health benefits of Rice
Health Benefits of Rice

Helps in providing energy

Rice is abundant in carbohydrates and it provides enough energy to the body and aids in the normal functioning of the brain. Carbohydrates require to be metabolized by the body and be turned into functional, usable energy. The vitamins, minerals, and various organic components increase the functioning and metabolic activity of all organ systems in the body, which further increases energy levels.

Helps to prevent obesity

Consumption of rice is extremely beneficial for health, simply because it does not contain harmful fats, cholesterol or sodium. It forms an integral part of balanced diet. The low levels of fat, cholesterol, and sodium also helps to reduce obesity and the health conditions associated with being overweight. It is one of the most widely used and eaten foods in the world because it can keep people healthy and satiated, even in very small quantities.

Helps in controlling blood pressure

Rice is low in sodium, so it is considered one of the best foods for those suffering from high blood pressure and hypertension. Sodium can cause veins and arteries to constrict, increasing the stress and strain on the cardiovascular system as the blood pressure increases. This is also associated with heart conditions like atherosclerosis, heart attacks, and strokes, so avoiding excess sodium is always a healthy solution.

Helps in preventing cancer

Rice is rich in insoluble fibre that protects against many types of cancer. Many scientists and researchers believe that such insoluble fibres are vital for protecting the body against the development and metastasis of cancerous cells. Fibre is specifically beneficial in defending against colorectal and intestinal cancer. However, besides fibre, it also has natural antioxidants like vitamin C, vitamin-A, phenolic and flavonoid compounds, which also act as or stimulate antioxidants to scour the body for free radicals. Free radicals are by-products of cellular metabolism that can do serious damage to organ systems and cause the mutation of healthy cells into cancerous ones. In such cases rice helps in boosting antioxidant levels within the body.

Provides skin care

Medical experts say that powdered rice can be applied topically to cure some skin ailments. In India, rice water is readily prescribed by ayurvedic practitioners as an effective ointment to cool off inflamed skin surfaces. The phenolic compounds that are found in it, particularly in rice, have anti-inflammatory properties, so they are also good for soothing irritation and redness. Whether consumed or topically applied, substance derived from rice tends to relieve a number of skin conditions. The antioxidant capacity also helps delay the appearance of wrinkles and other premature signs of aging that can affect the skin.

Diuretic & Digestive Qualities

The husk part of rice is considered to be an effective medicine to treat dysentery, and a three month old rice plant’s husks are said to have diuretic properties. Chinese people believe that rice considerably increases appetite, cures stomach ailments and treats all digestive problems. As a diuretic, rice husk can help to lose excess water weight, eliminate toxins from the body like uric acid, and even lose weight, since approximately 4% of urine is actually made up of body fat. The high fibre content also helps in increasing bowel movement regularity.

Helps in improving metabolism

Rice is an excellent source of vitamins and minerals like niacin, vitamin D, calcium, fibre, iron, thiamine and riboflavin. These vitamins provide the foundation for body metabolism, immune system health, and general functioning of the organ systems, since vitamins are commonly consumed in the most essential activities in the body.

Helps to boost cardiovascular health

Rice bran oil extracted from the husk of rice is known to have antioxidant properties that promote cardiovascular strength by reducing cholesterol levels in the body. The husk of the grain is where much of the nutrients reside and this is removed in white rice preparation.

Helps to relieve the symptoms of Irritable Bowel Syndrome

Rice is rich in resistant starch, which reaches the bowels in an undigested form. This type of starch stimulates the growth of useful bacteria that help in normal bowel movements. Also, this insoluble rice is very useful in reducing the effects of conditions like Irritable Bowel Syndrome (IBS) and diarrhoea.

Helps to prevent chronic constipation

Rice can also prevent chronic constipation. The insoluble fibre from rice acts like a soft sponge that may be pushed through the intestinal tract quickly and easily. Rice, which are whole grains are known to be rich in insoluble fibre. However, it is advisable to drink lots of water for relieving one’s constipated condition, in addition to eating fibrous foods.

Prevents Alzheimer’s Disease

Rice contains high levels of nutrients that stimulate the growth and activity of neurotransmitters, subsequently helping to prevent Alzheimer’s disease to a considerable extent. Various species of rice have been found to stimulate neuroprotective enzymes in the brain, which inhibit the effects of free radicals and other dangerous toxins that can cause dementia and Alzheimer’s disease.

Helps to regulate body temperature

While cooking rice, the water in which it is boiled is known as rice water. The presence of rice water is linked to high temperature rice which provides starch in the water. Rice water is able to regulate body temperature. Consumption of rice water is thus a way to heal fever as well as it regulates body temperature. Hence it is an aid to help people having fever.

Uses of Rice

Rice is just not used as a staple for consumption. In addition to this, there are many other surprising uses of rice. Rice is used to dry out water damaged electronics, create a rice hot/cold pack, prevents salt clumps, helps in testing oil temperature before frying things, sharpens blender blades, used for cleaning dirty vase, helps to ripe fruits faster, prevents the formation of rust. It is also used as a beauty product to make one’s skin glow.

Side-Effects & Allergies of Rice

Consumption of rice is likely safe. However, eating white rice in excess amount on a daily basis can boost high risk for developing type 2 diabetes and obesity. Hence a balanced diet should be maintained.

Cultivation of Rice

Rice is an ancient food and it is believed to have been first cultivated in China around 6,000 years ago, but recent archaeological discoveries have found primitive rice seeds and ancient farm tools dating back about 9,000 years.

For the majority of its long history, rice was a staple only in Asia. Not until Arab travellers introduced rice into ancient Greece, and Alexander the Great brought it to India, did rice find its way to other corners of the world. Subsequently, the Moors brought rice to Spain in the 8th century during their conquests, while the Crusaders were responsible for bringing rice to France. Rice was introduced into South America in the 17th century by the Spanish during their colonization of this continent.

The majority of the world's rice is grown in Asia, where it plays an incredibly important role in their food culture. Thailand, Vietnam and China are the three largest exporters of rice.

Popular Questions & Answers

I want to reduce my weight up to 76 kg. What shall I do? Daily cycling for 18 mins.

CCEBDM, PG Diploma In Clinical cardiology, MBBS
General Physician, Ghaziabad
1.no alcohol 3. No smoking/ tobacco 4. Diet - no ghee/ butter, have mix of vegetable oils - mustard, til, ground nut, olive oil, have more green vegetables and fruits, have whole grain atta, no fried. Fast. Spicy / processed/ junk food. Less sugar, potato, rice 5. 30 mts brisk walk daily 6. Deep breathing exercise for 10 mts daily 7. Meditation daily for 10 mts. 6-8 hrs of sleep at night 8. Expose your body to sun for 15-20 mts daily after some oil massage to get vit d. 9. Take more water- proper hydration. Be positive and interact with friends and relatives.
2 people found this helpful

My mother has knee pain from 4 to 5 years and not getting right treatment, it can be reason of arthritis.

DHMS (Hons.)
Homeopath, Patna
Hello, She should reduce her weight, if she is obeassed. Go for meditation to reduce stress to nourish your bones to reduce joint pain. Her diet be easily digestible on time. Take, homoeopathic medicine:@ Colchicum 1000-6 pills, wkly. @ Colocynth 200-6 pills, thrice. Avoid, junk food, cold intake, jerks. Take care.

Is it mandatory that I should avoid rice, wheat for weight loss? Im planning for pregnancy in the near future so kindly suggest ways to reach the ideal weight with the balanced diet and supplements.

Bsc Food & Nutrition, Msc Food & Nutrition
Dietitian/Nutritionist, Delhi
Hi lybrate-user No you don't need to avoid wheat and rice in order to lose weight. You should reduce their portions in your meal. Wheat has important B vitamins, such as thiamin, folate, and vitamin B6, and the minerals magnesium, zinc, and manganese content. You should have whole wheat rotis. Avoid ghee on the rotis. With regards to rice you can opt for handpounded rice in smaller quantities / red rice / Brown rice also. The health benefits of rice include its ability to provide instant energy, regulate and improve bowel movements, stabilize blood sugar levels, and slow down the aging process. It also plays a role in providing vitamin B1 to the human body.

Popular Health Tips

Body Inflammation (Soojna) - 7 Foods That Can Help Reduce It!

Bachelor of Ayurveda, Medicine and Surgery (BAMS), C.R.A.V
Ayurveda, Delhi
Body Inflammation (Soojna) - 7 Foods That Can Help Reduce It!

Inflammation or soojan in the body can make it difficult for you to follow your daily routine. According to Ayurveda, this is caused by an imbalance of the pitta dosha. As the pitta dosha increases, the heat in the body also increases leading to inflammation and other issues. To reduce the pitta dosha, one must consume foods that are not hot or warm in nature and increase the consumption of foods that have a cooling effect.

7 amazing foods that can really help:

  1. Turmeric: Turmeric contains an important anti-inflammatory compound known as curcumin. This can help reduce inflammation associated with arthritis, arteriosclerosis, asthma, and cancer. It also reduces the effects of inflammatory oxidants such as nitric oxide. Turmeric can be used to flavor foods or steeped into a tea.
  2. Flax: Nuts such as flax and pumpkin seeds are rich in Omega-3 fatty acids. They also help cool the body. Some other nuts and seeds that you could include in your diet are almonds that have been soaked in water overnight and peeled, sunflower seeds, coconut and popcorn without salt. Avoid nuts such as brazilian nuts, chia seeds, cashew nuts, walnuts and sesame seeds as they can increase body temperature.
  3. Garlic: Garlic is a wonder food that is very important in a pitta pacifying diet. Along with other nutrients, garlic contains allicin that has strong anti-inflammatory properties. Consuming garlic on a regular basis can also help protect a person against heart diseases by reducing inflammation in the veins and arteries.
  4. Ginger: According to Ayurveda, ginger is considered as an universal medicine. This herb has anti-inflammatory properties that help reduce inflammation. It also aids in digestion and promotes healthy blood circulation. The best way to consume ginger to fight inflammation is to steep it in a tea.
  5. Whole grains: To reduce the pitta dosha, you should include plenty of dry, sweet whole grains in your diet. This includes barley, oats, quinoa, wheat and rice. These foods are good sources of fiber and proteins. They also have a low glycemic index and help maintain body temperature.
  6. Leafy vegetables: Vegetables that reduce the pitta dosha are usually sweet and astringent. These vegetables are best eaten raw at mid-day when the digestive system is functioning at its peak. Lettuce, kale, leeks, collard greens and wheat grass are some of the vegetables that you must include in your diet. On the other hand, avoid spicy vegetables like green chillies, onions, and radishes.
  7. Tomatoes: Tomatoes contain lycopene that helps reduce inflammation in the lungs. This vegetable can be consumed raw or juiced but when cooked, the lycopene amount increases. However, avoid raw tomatoes as they can irritate the digestive system.

In case you have a concern or query you can always consult an expert & get answers to your questions!

8796 people found this helpful

Indian Superfoods You Must Try

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Indian Superfoods You Must Try

1. Ragi: Known as finger millet, this is a fiber-rich, gluten-free superfood that’s perfect for vegetarians. The generous amounts of protein and calcium with its abundance of other vitamins and minerals, this super cereal can also reduce your risk of stroke and regulate blood sugar levels, weight watchers and diabetics can truly enjoy this grain because of its low glycemic index.

2. Walnuts: These nuts don’t just add crunch and flavor to your meals. Walnuts also have a wide array of nutrients and polyunsaturated fats to offer you. From tryptophan to omega-3 fatty acids to antioxidants, a lot of benefits make it special.

3. Chia seeds: A classic superfood, even just a tablespoon of chia seeds is full of calcium, protein, and micronutrients. Your heart, joints, and digestive system will appreciate you for making chia seeds a part of your daily diet.

4. Ghee: Once considered a cause of obesity, clarified butter has made a comeback as a global superfood. Though dense with calories and saturated fats, ghee is also free of sugar, protein, and carbohydrates. A healthy drizzling of ghee over your meals will allow you to enjoy its many vitamins, including conjugated linoleic acid, an antioxidant containing anti-viral properties.

5. Figs: The high amounts of fiber in figs have made them a treatment for constipation and skin infections. Figs are also known to be more nutritious than raisins, dates, and even apples. The proteins, calcium, iron, and potassium in this super fruit make it a healthy addition to salads and desserts.

6. Apricots: A fruit that’s delicious and healthy both dried and fresh. The nutrient-dense apricot has been known to aid in digestive health and lift up energy levels. Whether you choose to have it fresh or dried, you can enjoy your apricot knowing it’s packed with good stuff like vitamin phosphorous, and fiber.

7. Black rice: A nutty and fragrant must-try for rice lovers. This grain is high in fiber, iron, thiamine, and antioxidants, especially anthocyanin, which reduces cholesterol and improve liver function. If you’ve grown tired of quinoa or brown rice, then consider giving black rice a try.

8. Alphonso mango: A cup of this seasonal fruit will give you 76 percent of your daily vitamin c requirement. The potassium and vitamin c in this tropical treat can also lower cholesterol levels and blood pressure. Eating this when you can will help you feel full longer while also boosting your digestive system’s ability to burn calories.

9 people found this helpful

Health Benefits Of Starfruit

Sexologist Clinic
Sexologist, Faridabad

1.     Starfruit can help an individual lose weight.

The high fiber and water content, low calories, and significant carbohydrate composition make starfruit ideal for helping people lose weight. They will fill you up and keep you healthy, which will reduce your urge to overeat.

2.     Starfruit helps support the digestive system.

Starfruit possesses a considerable amount of fiber. Fiber stimulates peristaltic motion and increased secretion of gastric juices, which eases digestion, prevents conditions like constipation, and protects the body from more severe conditions like colorectal cancer. One cup of starfruit contains 4 grams of dietary fiber.

3.     Starfruit may not spike your blood sugar compared to other foods.

The glycemic index (GI) ranks food and drinks based on their blood sugar increase potential. Foods high on the glycemic index like white rice and white bread will break down quickly and cause blood sugar and insulin level spikes after meals, which is followed by rapidly dropping blood sugar levels. Starfruit is more slowly absorbed into the bloodstream, which prevents sugar crashes, sugar cravings, and mood swings.

4.     Starfruit can help maintain a healthy blood pressure.

Starfruit is loaded with potassium and a low content of sodium. They are well known because of its high potassium content. One cup of starfruit contains a whopping 176 milligrams of potassium, compared to just 2.6 milligrams of sodium. This helps the blood vessels relax and maintains proper blood pressure.

5.     Starfruit can help individuals fight infections.

One cup of starfruit contains 76 percent of the vitamin C daily requirements per cup. Vitamin C is a potent natural water-soluble antioxidant that helps the body develop resistance against infectious agents and eliminates cancer-causing free radicals in the body.

6.     Starfruit is excellent for keeping your hair vibrant and healthy looking.

Adequate vitamin C intake does not only improve the immune system but can also create and maintain collagen, an essential protein found in hair and skin. Also, starfruit contains vitamin A to keep the hair moisturized through increased sebum production.

7.     Starfruit can help individuals sleep better.

Starfruit has been known to help an individual sleep with its high content of magnesium, which is a mineral that is directly linked to improving the quality, duration, and tranquility of sleep. Starfruit also helps regulate the metabolism, to help reduce sleep disorders and the occurrence of insomnia.

Pioppi Diet

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai

The pioppi plan is based around avoiding added sugar and refined carbs, and instead building your diet around vegetables and fatty foods like oily fish and olive oil. The plan goes beyond your diet too, with recommended movements and stress-busting breathing exercises.

Eat more of these

Vegetables, nuts and olive oil, for starters. The guide recommends five to seven portions of fibrous veg and low-sugar fruit per day, and at least five of these should be the former. The pioppi plan also recommends two to four tablespoons of olive oil (with food – you don’t have to neck it) and a small handful of nuts every day. The pioppi diet is also big on oily fish like salmon and sardines (three portions a week as a minimum), eggs (ten a week; pioppi chickens aren’t slackers), full-fat dairy, coconut oil and dark chocolate (30g a day).

Avoid these

Sugar. Steer clear of all added sugars. You can’t get around this by opting for honey either – it’s banned, along with syrups and fruit juices. Refined carbohydrates, especially those that are flour-based, also make the pioppi diet’s shitlist. That includes pasta, bread and rice – if you're having them at all they should be viewed as an occasional treat eaten in small portions. You should also avoid cooking with industrial seed oils like sunflower, canola and corn.

2 people found this helpful

Health Benefits of Salad

Sexologist Clinic
Sexologist, Faridabad
Health Benefits of Salad

Traditionally salads were known to be prepared of only raw vegetables like cucumber, tomatoes, cabbage and onion which are cut into slices and sprinkled with a pinch of salt and lemon. They were either served as the smallest portion among the other food items in the meal plate or totally ignored.

Hey folks, if you have also been doing the same, it’s now time to change.

But, let me first tell you the importance of having salads which will definitely lead you to start having salads with your meals. You can also be very creative in making your salad colorful, tasty, crunchy, balanced, appealing to eat and obviously healthy.

Why salads?

· Starting your meals with a bowl of salad will help you attain weight loss. Not a joke, it’s true because salads are low in calories, high in fiber and rich in other nutrients. Fiber helps you feel full making you eat, the remaining meal less and ultimately lose weight.

· Eating a high fiber salads aids in lowering cholesterol and also is known to prevent constipation.

  • Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables in salads appears to help your body absorb protective phyto-chemicals  (known to protect against cancer and heart disease), like lycopene from tomatoes and lutein from dark green vegetables.
  • Best way to skip croutons (deep fried pieces of wheat bread) which are few in nutrients and have a high glycemic load is to replace them by nuts and seeds and maintain the crunchiness in the salad.
  • Want to balance it with proper carbohydrates and protein to make it a whole meal; you can add brown rice or protein packed Quinoe, grilled chicken, low fat Paneer, Tofu or Sprouts.

· People, who do not like to eat fruits, can relish on salads which combine fruits and vegetables and eat it as a whole meal or in between snacks. This will provide them a host of powerful antioxidants which will protect the body from damage caused by harmful molecules called free radicals.

 

 

2 people found this helpful

Table of Content

Rice
Nutritional Value of Rice
Health Benefits of Rice
Helps in providing energy
Helps to prevent obesity
Helps in controlling blood pressure
Helps in preventing cancer
Provides skin care
Diuretic & Digestive Qualities
Helps in improving metabolism
Helps to boost cardiovascular health
Helps to relieve the symptoms of Irritable Bowel Syndrome
Helps to prevent chronic constipation
Prevents Alzheimer’s Disease
Helps to regulate body temperature
Uses of Rice
Side-Effects & Allergies of Rice
Cultivation of Rice