If you’re concerned about high cholesterol or have to lower your existing levels, white rice isn’t really necessarily your best food choice. Although eating white rice in small amounts might not dramatically impact your cholesterol, high-fiber starches are more helpful.
If you like white rice, incorporate modest amounts in a heart-healthy meal strategy that features lots of fruits, vegetables, entire grains, plant-based oils and lean protein foods.
White Rice Research
In women, eating white rice and other refined grains is related to lower high-density lipoprotein– or “great”– cholesterol, inning accordance with a study released in 2014 in the “Journal of the Academy of Nutrition and Dietetics.”
Low HDL levels increase your risk for establishing heart disease. In men, scientists discovered, those with greater portions of their calorie consumption from overall carbohydrates had lower HDL levels.
There were a total of 6,845 participants included in this research study and all were between 30 and 65. Researchers acquired dietary details using the 24-hour recall method.
White vs. Brown Rice
Although eating white rice does not always imply your HDL cholesterol levels will be low, replacing white with wild rice– or other whole-grain foods– helps increase your total dietary fiber consumption, which in turn reduces your risk for heart disease. For example, a cup of white rice supplies less than 1 gram of fiber, but a cup of wild rice includes more than 3 grams of dietary fiber. To assist keep dietary cholesterol levels in check, the American Heart Association recommends eating about 25 grams of fiber from foods daily.
Healthy Weight Management
Eating too much white rice– or any food– can result in obese and weight problems, being obese increases your risk of high blood cholesterol, inning accordance with the American Heart Association. Because protein increases satiety, boosting dietary protein– discovered in low-fat dairy foods, lean meats, egg whites, soy products, legumes, nuts and seeds– is often an effective weight-management technique, inning accordance with a study published in 2012 in “Physiology and Behavior.”
If you’re obese or overweight, losing simply 10 pounds can reduce your low-density lipoprotein– or bad– cholesterol by 5 to 8 percent, keeps in mind the United States Department of Health and Human Services. The Institute of Medicine suggests acquiring 45 to 65 percent of your calories from carbohydrates and 10 to 35 percent from protein.
Portion White Rice Calories
The quantity of rice and other grains you ought to eat day-to-day depends on your daily calorie needs. Although entire grains are typically a better option than improved grains, the Dietary Guidelines for Americans 2010 recommends that it’s all right to eat up to 3 ounces of refined grains daily when taking in 2,000 calories per day.
A 1-ounce portion from the grains group equates to one-half cup of prepared white rice. Heart-healthy entire grain foods include wild rice, quinoa, basmati rice, oatmeal, bulgur, whole-wheat pasta, whole-grain cereal and whole-grain barley.