Is white rice the king of junk food? The doctor's reply is brilliant

Netizen question: I love rice so much that I can eat a big bowl of rice with a few chili peppers.

A while ago I saw a saying that "white rice is the king of junk food". Is this statement reliable? Also, is it necessary to replace white rice with whole grains?

This statement is simply nonsense!

In fact, we have debunked this rumor before. It seems that “rumors are permanent, but readers come and go”!

Let’s take a look at the structure of rice first!

The edible parts of a whole grain include the bran, endosperm, and germ.

However, such grains are neither white and beautiful, nor do they taste delicate.

Therefore, in order to cater to the public and facilitate grain storage, people ground the rough grains layer by layer into crystal clear, white rice, which is the refined white rice we usually eat.

It is true that refined rice loses some nutrients, such as B vitamins, dietary fiber, vitamin E, etc.

But at the same time, it also retains a large amount of starch, some protein, and a small amount of vitamins and minerals.

In general, rice is by no means junk food, but a source of energy for us.

For example, white rice is rich in starch, which is broken down into glucose by the digestive tract, and glucose is the only energy substance that our brain can use.

If there is a lack of glucose, the brain will lack power, causing irritability, dizziness and even memory loss.

Therefore, we cannot simply reject refined rice, nor can we eat it in excess.

Most people, especially diabetic patients, should choose refined rice while consuming a moderate amount of coarse grains, such as brown rice, black rice, millet, oats, etc. This has a positive effect on controlling blood sugar, weight, and blood lipids.

It is generally recommended to use a ratio of 2/3 white rice + 1/3 coarse grains for cooking rice and porridge.

As for "replacing all white rice with whole grains", this is absolutely not advisable.

If we do this, we will consume too much dietary fiber, which will cause constipation, bloating, indigestion and other phenomena.

In addition, excessive intake of dietary fiber and phytic acid will inhibit the absorption of nutrients such as calcium, iron, and zinc, which is not worth the cost for us.