Affluent Savvy
Affluent Savvy
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Some evidence suggests consuming white rice in excess may contribute to high cholesterol. However, choosing whole grain varieties adds more fiber and nutrients to the diet and may help someone manage their cholesterol.
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Learn More »Some evidence suggests consuming white rice in excess may contribute to high cholesterol. However, choosing whole grain varieties adds more fiber and nutrients to the diet and may help someone manage their cholesterol. Rice is a food staple globally, with the average American consuming 27 pounds annually. However, there is conflicting evidence on the health effects of rice and if eating it can contribute to high cholesterol. This article discusses the nutrient composition of rice and which types are most suitable for someone who needs to control their cholesterol levels. In addition, it gives advice on how much rice to eat and nutritious alternatives to include in everyday meals. Why whole grain rice is better for managing cholesterol Current research suggests that eating unrefined grains is better for overall health and managing cholesterol. For example, a 2020 review of 25 studies suggested that consuming whole grains instead of refined grains for adults with or without cardiovascular risk factors can improve total cholesterol, triglycerides, and low-density lipoprotein (LDL) cholesterol. In addition, a 2020 study involving more than 132,000 participants in 21 countries found that higher consumption of white rice has associations with an increased risk of diabetes, with the strongest correlation occurring in South Asia. The study suggests that the glucose index (GI) of processed white rice is similarly high to white bread and that consuming food with high GI levels is a risk factor for diabetes. Additionally, excess sugar in the blood can also lead to high triglyceride levels, which can cause high cholesterol. The above study suggests that excess rice consumption can cause spikes in blood sugar levels. The American Heart Association (AHA) advises that one cup of cooked long-grain brown rice has more than 3 g of fiber versus under 1 g from one cup of cooked long-grain white rice. Therefore, choosing whole grain rice makes a better contribution to the 22–34 g of fiber that the AHA recommends people should eat per day, depending on their age and sex. Dietary fiber from whole foods, such as brown rice, can lower total and LDL cholesterol and complement statin therapy to prevent heart disease, according to a 2019 review . This research reflects the Centers for Disease Control and Prevention (CDC) advice to eat foods naturally high in fiber to help prevent and manage high cholesterol. How much rice to eat The USDA recommends that adults consume 6–10 ounces (oz) of grains per day, depending on their age and sex. This amount includes rice and other grains such as bread, oatmeal, and buckwheat. In addition, the USDA advises that half of the grains people eat should consist of whole grains. A 1-oz serving is equivalent to half a cup of cooked rice. However, a person can help maintain a moderate weight and manage their cholesterol by eating fewer grains.
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Read More »They can seek advice from a dietitian or health professional about how much they should eat. Additionally, the AHA suggests that if someone chooses white rice, they can pair it with a lean protein source, vegetables, and nutritious fats for a more nutritious meal. More nutritious alternatives to white rice While eating white rice can provide added nutrients, such as B vitamins, people should generally limit refined grains to no more than half their daily intake. Therefore, someone can choose the following nutritious alternatives in place of white rice depending on the meal or recipe they are making: brown rice
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