Dietitians Reveal Wild Facts About Rice That Most People Probably Don’t Suspect

Rice goes with more or less everything. Carnivores can enjoy it alongside meat, while vegetarians and vegans consume it with vegetables and foods such as tofu. Rice can also be processed to help make a bunch of other products, too, such as syrups, flours, oils, and milks.

And it’s little wonder rice is used in so many different dishes and products — this grain’s been grown by humans for thousands of years! Today, it serves as the dominant foodstuff in the diets of more than 50 percent of the people on Earth. It’s mainly grown in Asia nowadays, with around nine-tenths of the world’s supply coming from the region.

Rice comes in thousands of different varieties. But for the sake of simplifying things, let’s say they can be broadly split into two main categories: white and brown. White’s the more common of the two, though brown rice can actually encompass a range of different hues. Purple, red, and black varieties all count as brown, for classification purposes.

Brown rice is widely celebrated for its health benefits, which are said to exceed those of the white varieties. But does that mean white rice isn’t healthy? Well, while it’s true that brown rice is loaded with more important nutrients than its paler counterpart, that isn’t to suggest that eating white rice can’t be beneficial.

The difference between white and brown rice emerges from the refinement process. White rice is created when the grain’s outer coating — which is known as the bran — and its center — called the germ — are removed. Because of that, white rice has a different taste, texture, hue, and nutritional value.

Brown rice contains more calories than white, not to mention more fiber, fat, and protein. The vitamin content’s different, too, with vitamin B notably being more present in brown rice. But while all this is certainly worth giving some thought to, it might also inadvertently give people the wrong impression.

Brown rice is definitely more nutritious than white varieties, but that doesn’t mean the latter kind isn’t good for you. As professional dietitian Laura Iu explained to the Shape website, “There is nothing inherently wrong with eating white rice. Contrary to what most people think, white rice does have nutrition.”

Samina Qureshi, another dietitian, expressed something similar to Well+Good. She explained, “People will choose brown rice despite it not being their first choice in an effort to be ‘healthy.’ I see this so often with clients. All food is nourishing and provides our bodies with valuable nutrients that meet our emotional and physical needs. I don’t see brown rice as the healthier option, it just has a different nutritional profile than white rice.”

Whether it’s white or brown, every type of natural rice contains no gluten. This can be great for all of us and particularly for those who suffer from inflammatory issues. People with conditions such as celiac can really benefit from consuming rice as part of their regular diet.

But people still need to take care. While rice itself is free from gluten, it might end up being mixed with other ingredients that do contain it. As experts from the advocacy group Beyond Celiac have pointed out, people who need to avoid gluten should pay special attention to ingredients listed on products.

Cross-contamination can be a concern as well. If rice is grown, harvested, or refined alongside other grains that contain gluten, it could prove problematic for people with an intolerance. That’s also why it’s important to steer clear of bulk bags when shopping, as scoops from bags holding other grains can sometimes end up mixed in with the rice.

Still, assuming rice doesn’t contain anything it shouldn’t, its benefits to our health are really significant. For one thing, it’s great for boosting our nervous systems. The grain’s vitamin B content is particularly useful here, as this nutrient helps with the production of neurotransmitters, which our bodies need to function.

If you’re feeling exhausted, eating some rice could be a good idea — and white rice might actually be preferable. As dietitian Qureshi pointed out to Well+Good, “White rice is a source of carbohydrates that provides us with quick energy. Thanks to the milling process, white rice is able to be digested quicker than brown rice providing us not only with energy but also the comfort that goes along with enjoying rice with your meal.”

Other nutrients found in rice are also good for energy levels, as they help our metabolisms to function as they should. Plus, the carbs are useful for more than just giving our bodies a big boost. They help with our brains’ ability to work properly and stay sharp as well.

Rice is a great food to eat if you suffer with digestion issues, too. That’s because the grain is loaded with fiber, which our bodies are unable to digest. This might sound bad but it’s actually great for us, as it helps to keep our digestive systems ticking along as they should.

Rice also aids our bodies in getting rid of water, which can have its advantages. If we pee a lot, that means we’re expelling waste. Our kidneys benefit from that, plus it may even help us to keep our weight down to a trim level. Of course, it’s important to drink water to account for any losses.

And taken together, all the benefits of rice can even help to lessen the threat that cancer poses against us. Think about it — if a diet heavy in the grain generally improves digestion and other functions of our bodies, it means cancer’s less likely to develop. It also means we have less waste in our bodies at any given time.

If waste products are being flushed from our bodies in a timely fashion, they aren’t lingering inside us and messing with our cells’ ability to function. That’s especially important for keeping our intestines cancer-free. Plus, all the vitamins in rice help to rid us of free radicals, which are also a threat to cells.

We’ve already seen how rice keeps people’s weight down by helping to expel water and waste from the body. And it’s also a good food to eat for those looking to lose a few pounds, as it’s low in fat, sodium, and cholesterol. Plus, of course, all that fiber’s good for weight loss as well.

A more surprising quality of rice is just how good it can be for our skin. There are actually plenty of people out there who’d swear by rice-based products when it comes to their skincare routines. So while this wouldn’t necessarily be the first benefit you’d think of when it comes to rice, it’s definitely there.

Rice’s good for skin in more ways than one. It can help just by being consumed as part of your diet, for instance, but actually applying it to the skin can be useful, too. If you get your hands on rice in the form of a powder, this can be directly applied to soothe any inflammations.

If powder isn’t your thing, rice water can be great for the skin as well. Should you be suffering from a bout of inflammation, a spray down with rice water might be just the thing. This is literally just the liquid left over after you boil rice — and some people say it’s great for hair, too.

Brown rice might actually be the best choice for improving the health of our skin. That’s because of certain compounds it contains that are supposedly very good for easing irritation and inflammation. Plus, all the antioxidants should help to hamper the effects of aging. In other words, it can keep wrinkles at bay — so much as that’s actually possible.

Rice’s a good way for many people to add some protein into their diets as well. This is especially important for vegetarians and vegans, as such people might well be lacking in it. Different varieties of rice contain varying levels of protein, so it’s important to do some research before choosing.

People’s hearts also stand to benefit from a rice-filled diet. We’ve seen how the grain possesses anti-inflammatory qualities and this can affect the heart in a really beneficial way. It may help keep the organ’s blood vessels clear of plaque, which in turn reduces the chances of strokes or heart attacks.

The American Heart Association has noted how important whole grains like brown rice are. Not only do they help to reduce the threat of heart attacks and strokes, but they also help to keep type 2 diabetes at bay. There are so many benefits, then, and we’d all do well to consider them.

Rice helps to regulate our blood sugar levels, which is why it’s so good for preventing type 2 diabetes. Again, brown varieties might be slightly better at this than white, particularly in light of their higher fiber content. This helps diminish the speed with which our bodies absorb glucose.

If you happen to live with high blood pressure, eating rice as a staple could be helpful. There isn’t much sodium in the grain, which is good because sodium can inhibit veins and arteries. So too much of it is really bad for us, meaning rice is a perfect way to steer clear of the stuff.

All in all, the benefits to including rice as a staple in our lives are huge. Dietitians are always telling us about the grain’s good qualities and we’d probably all do well to listen. So long as we include it as part of a generally healthy diet, rice could really help us to stay in good shape. If your guilty pleasure is instant noodles, however, then you may need to consider cutting back. Scientists have looked at the effect that this popular dish has on the body – and there may be shocking implications for your own health.

And if time constraints or mobility issues are problems, it may be tempting to reach for a packet of instant noodles rather than cook a meal from scratch. Instant noodles are often cheap, too, and you can even add your own touches – by throwing in a few extra veggies, for example.

It’s perhaps no surprise, then, that instant noodles are a very popular meal in several countries around the globe. Indeed, according to the World Instant Noodles Association, over 100 billion portions of the food were served in 2018, with China selling the most. The previous year, research firm Euromonitor found that the U.S. sold more than four billion packets of instant noodles, placing the nation just below the top five consumers of the foodstuff worldwide.

Yet fans of instant noodles may be alarmed to hear that they’re not really that good for you. Yes, scientific research has revealed that indulging in such a meal on a regular basis could have a detrimental effect on your long-term health – and there are some people who are at particular risk.

While the human body requires sustenance to survive, food is more than just fuel for a lot of people. Eating can bring pleasure, after all, as can cooking a tasty meal for loved ones to enjoy. And there’s plenty of varied cuisines out there to try either in a restaurant or at home.

Of all the many foods available to consumers today, however, noodles remain popular – perhaps in part because they can be prepared in several different ways. They can be boiled or pan-fried, for example, with each approach adding certain flavors to the dish.

And noodle dishes have long been a staple in Asia, with the Chinese Han dynasty making the foodstuff a core part of their diet. In fact, noodles have been around in China for thousands of years, as a fascinating discovery made in the country in 2005 proves.

That year, a group of archaeologists found an artifact in China holding some noodles that are said to be 4,000 years old. And it appears that Europeans also had their own doughy products throughout the centuries; the Roman poet Horace, who lived in the first century B.C., mentioned one such dish in his writing.

However, in the 20th century, one Japanese man changed the culinary landscape forever. You see, in the 1950s Momofuku Ando – an employee of the Nissin Foods company in his native country – came up with an interesting idea: to create the first batch of instant noodles.

These noodles, which were sold under the name “Chikin Ramen,” then hit shelves in 1958. And there were a couple of key benefits to these pre-prepared packets. As the noodles were dried, they would last for a longer period than their freshly made counterparts. They were quick to make, too, as they only needed to be boiled for a few minutes.

And such convenience led instant noodles to became one of Asia’s must-have food items. Then, at the start of the 1970s, Nissin Foods produced “Cup Noodles” – the very first ready meal of that type. Since that period, moreover, the demand for instant noodle dishes has only gone up.

Indeed, as previously noted, 2018 saw the sale of over 100 billion packs of instant noodle dishes, with China contributing considerably to that astonishing total. That year, the Chinese population ate around 40 billion portions of instant noodles, while other Asian nations such as Indonesia, Japan and India also sat within the top five consumers.

But despite the undoubted popularity of instant noodles, there have been some troubling developments in the last few years. Certain people within the scientific community have taken a closer look at the nutritional content of the quick-to-prepare food – and, worryingly, it turns out that they may be a potential health hazard.

“If we look at the composition of instant noodles, it becomes clear where the danger comes from,” an article on the website Healthy and Natural World has explained. “They are high in fat, high in salt [and] high in calories, and they’re processed.” Then, of course, some brands of instant noodles also contain an additive called monosodium glutamate (MSG).

And as anyone who pays attention to the additives in their food may know, MSG could cause problems with your health. In a report on the chemical that was published in the EXCLI Journal in March 2018, it was claimed even a small “dose” of MSG could lead to some concerning issues.

“Monosodium glutamate (MSG) is one of the most widely used food additives in commercial foods,” the paper explained. “Its application has increased over time, and it is found in many different ingredients and processed foods obtainable in every market or grocery store. MSG gives a special aroma to processed foods, which is known as umami in Japanese.”

But even though MSG is widespread, that doesn’t necessarily mean it’s all that safe. The report continued, “Beside its flavor-enhancing effects, MSG has been associated with various forms of toxicity. MSG has been linked with obesity, metabolic disorders, Chinese Restaurant Syndrome, neurotoxic effects and detrimental effects on the reproductive organs.”

Following that shocking revelation, the EXCLI Journal post then questioned if the authorities should ban MSG from food products. And the report also gave a detailed analysis of the additive’s effects on humans and animals – with the results being quite the eye-opener.

“MSG acts on the glutamate receptors and releases neurotransmitters,” the paper continued. “[These] play a vital role in normal physiological as well as pathological processes. All of these receptor types are present across the central nervous system. Results from both animal and human studies have demonstrated that administration of even the lowest dose of MSG has toxic effects.”

And apparently even just a small amount of MSG could cause problems. The EXCLI Journal post revealed, “The average intake of MSG per day is estimated to be 0.3 grams to 1 gram. These doses potentially disrupt neurons and might have adverse effects on behavior, [and] animal studies have demonstrated that neonatal MSG consumption sets a precedent for the development of obesity later on.”

The in-depth report then revealed a few more intriguing pieces of information on the effects of MSG before finally reaching a conclusion on the matter. And the paper’s summing up of the research may make for rather alarming reading, too.

“In conclusion, we would like to state that although MSG has proven its value as an enhancer of flavor, different studies have hinted at possible toxic effects related to this popular food additive,” the post went on. “These threats might have hitherto been underestimated. In the meantime, people keep using ever larger amounts of MSG [while] unaware of the possible consequences.”

The paper also made a suggestion to round things off, adding, “While MSG probably has huge benefits to the food industry, the ubiquitous use of this food additive could have negative consequences for public health. If more substantive evidence of MSG toxicity would be provided, a total ban on the use of MSG as a flavor enhancer would not be unwise to consider.”

That said, MSG isn’t the only potentially harmful substance in instant noodle dishes. You see, the product also contains a chemical preservative called tertiary-butyl hydroquinone (TBHQ). And the inclusion of this preservative has sparked many debates in the past owing to the damage it can do to the human body.

Healthy and Natural World lifted the lid on some of the issues surrounding the preservative, explaining, “TBHQ... [extends] the shelf life of oily and fatty foods, so [it’s often] found in fast food. It’s also used in varnishes, cosmetics and perfumes.”

The website then dropped an even bigger revelation, adding, “TBHQ is highly toxic in bigger doses, but [it] has been allowed in the food industry in small doses. A number of studies have shown that prolonged exposure to high doses of TBHQ may be carcinogenic.”

But while such claims may give one cause for concern, Healthy and Natural World countered them with some other information. According to additional reports, TBHQ may actually stop people from getting cancer instead. Regardless of whether the additive helps or hinders the spread of the disease, though, the current safety guidelines behind the preservative’s use may also be a worry.

“Small doses of TBHQ have been approved for consumption by the Food and Drug Administration (FDA),” the Healthy and Natural World article continued. “The FDA has set the limit of up to 0.02 percent of the total oils in food to be TBHQ. If you consumed one gram of [it], this would very likely cause an adverse reaction – and five grams could be lethal.”

All in all, then, the piece added, “[While] nobody is really sure what the safe limit is... it doesn’t seem like a good idea to have TBHQ lingering in your gut.” And South Korean researchers also did some more digging on the subject, with their findings ultimately published in a paper for The Journal of Nutrition in 2014.

During their study, the scientists observed over 10,000 people in South Korea, noting the kind of diets that each had. Then, after compiling all of that information, experts then separated the individuals into two distinct groups.

“We identified two major dietary patterns with the use of principal components analysis,” the paper revealed. “The [first was a] ‘traditional dietary pattern’ (TP), [which is] rich in rice, fish, vegetables, fruit and potatoes. And the [second was a] ‘meat and fast-food pattern’ (MP), [which has] less rice intake but [is] rich in meat, soda, fried food and fast food – including instant noodles.”

And along the way, the scientists discovered a worrying link between instant noodles and a few medical conditions. The research appeared to find, too, that certain of these health issues apparently affected particular groups of people more than others.

The report continued, “The consumption of instant noodles two times a week was associated with a higher prevalence of metabolic syndrome in women, but not in men. Consumption of instant noodles once per week was also associated with a higher prevalence of metabolic syndrome in women, but not in men.”

After assessing those results, the scientists tried to double-check their validity by taking an even closer look. The paper added, “Further adjustment by sodium intake, estrogen use, menopause or waist circumference also did not change the positive relation between instant noodle intake two times a week and metabolic syndrome in women.”

And that’s by far the only study on the effects of consuming instant noodles. In 2013 it was revealed that Dr. Braden Kuo had headed an investigation into how the human body digests instant noodles. By using a small camera called the “smart pill,” he could observe the process via a computer screen at Massachusetts General Hospital.

Thanks to the smart pill, then, Dr. Kuo saw that the instant noodles weren’t digesting at a normal rate. Indeed, the strips of dough appeared to continue to sit in the stomach some two hours after their initial consumption – and they were mostly intact, too.

“People just have this macabre interest in terms of what’s going on in their bodies when they can’t see it,” Dr. Kuo told WCVB-TV in 2013. “What we’re seeing here is a stomach contracting back and forth as it’s trying to grind up the [instant] noodles.” The physician’s experiment also saw the person eat a batch of fresh noodles, so he could make a comparison.

And the results were utterly fascinating, as Dr. Kuo described. He said, “The most striking thing about our experiment... [is] when you look at a time interval of one hour or two hours, you notice that the processed noodles were less broken down than the homemade noodles.”

It should be noted, though, that no firm conclusions could be reached from the study owing to its small sample size. Furthermore, although the instant noodles took longer to digest than fresh ones, Dr. Kuo didn’t know if that in itself had an overall negative effect on the human body.

But Dr. Kuo’s experiment has certainly earned its fair share of attention, with the WCVB-TV report on his findings having chalked up more than 15 million views on YouTube since it was uploaded back in June 2013. And thanks to his work and those of other researchers, it now seems that instant noodles are best avoided if you want to look after your health.