Eat rice every day but do you know what happens to your body?

White rice is often stigmatized because it is heavily milled, losing its bran and fiber. However, nutritionists warn that eliminating rice from your diet could mean you miss out on many healthy nutrients.

Nutritionist Laura Ligos, working in the US, said: Rice can absolutely be part of a healthy diet, as long as we know how to eat it properly.

Here, experts share the benefits of this food and tips for eating rice healthily.

Rice can absolutely be part of a healthy diet, as long as we know how to eat it properly.

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Provide energy, "feed" the brain

According to Dr. Roxana Ehsani, Department of Human Nutrition, Virginia State University (USA), the body needs carbohydrates to function. The 2020-2025 US Dietary Guidelines recommend that carbs should account for 40-65% of total daily energy.

Both Ehsani and Ligos agree: Rice is a nutrient-dense source of carbs that provides energy for daily activities. They also emphasize that rice is important for hormone production and cognitive function, according to the health news site Eating Well.

Carbs play an essential role in brain function because they are converted into glucose - the main source of energy for neurons. Glucose provides energy for important activities such as nerve signal transmission, neurotransmitter production, memory, attention and decision making. On average, the brain consumes about 120g of glucose per day, equivalent to nearly 20% of the body's total energy. Therefore, adequate and stable carb supplementation in the diet is necessary to maintain brain health and performance.

Helps the digestive system function smoothly

If you have an upset stomach or indigestion, rice is easily tolerated and low in fat, making it easier to digest, explains expert Ehsani.

Ligos says rice is also helpful when you're tired, stressed, or need a snack before or after a workout.

Supplement many essential micronutrients

According to expert Lauren Harris-Pincus, working in the US, rice provides more than 15 vitamins and minerals, including folic acid, B vitamins, potassium, magnesium, selenium, fiber, iron and zinc. In particular, brown rice has more fiber and B vitamins.

Note when eating rice

Although healthy, rice can raise blood sugar levels if eaten alone. However, combining rice with vegetables, protein and good fats helps neutralize this risk, Ligos said.

Ehsani suggests adding fiber-rich vegetables, while Harris-Pincus suggests letting the rice cool before eating to increase the amount of resistant starch that helps you stay full longer and supports a healthy weight, according to Eating Well.

Source: https://thanhnien.vn/an-com-hang-ngay-nhung-dieu-gi-xay-ra-voi-co-the-ban-da-biet-chua-18525102922150705.htm