Eating white rice makes you fat and diabetes? these are the correct facts!

White rice is one of the staple foods of Indonesians. The consumption of rice in Indonesia is very high, higher than other carbohydrate sources. Even according to the 2014 Total Diet Study conducted in DKI Jakarta alone, it shows that almost all (98%) of the population of DKI Jakarta eat rice every day with a daily consumption of 173.3 grams per person. On the other hand, there are also some people who have started to reduce their consumption of rice. They may think eating white rice can make you fat or it can cause high blood sugar. Is it true? Immediately take a look at the following rice facts and myths.

Misleading myths about eating white rice

1. Rice makes fat

Rice is actually the same as other carbohydrates, such as bread, noodles, or pasta. So, it's actually not rice that causes your body to become fat. Basically, fat is caused by an imbalance in the number of calories (between what comes in and what goes out) in the body.

This means that if you eat too much rice plus the consumption of noodles, starchy foods, cakes, or sweet foods, of course the calories in your body will accumulate and cause you to become fat.

If you really want to lose weight, limit your portion of rice at meals. Including other sources of carbohydrates that have high calories. You don't need to avoid eating white rice, it's better to adjust your food intake so that the calories that enter the body are not excess.

2. Rice can make diabetes

Indonesians are accustomed to eating white rice three times a day, in very large quantities as well. Plus, various consumption of sweet foods, such as cookies, biscuits, candy, sweet tea, and others. Even though his daily life is not balanced with the consumption of vegetables and fruit. So it's no wonder that many people suffer from diabetes.

Actually, rice itself is not the main cause of diabetes. However, the habit of excessive and routine consumption of rice every day also supports the development of diabetes. A study conducted by the Harvard School of Public Health also shows that the more servings of white rice you eat each day, the greater your chances of developing type 2 diabetes (diabetes).

This doesn't mean you shouldn't eat rice to avoid diabetes. Yes, as long as you pay attention to the portion. After all, there are many other factors that can cause you to develop diabetes, heredity for example.

3. Rice contains a lot of sugar

Indeed, rice is one of the foods that has a high glycemic index, where the effect on blood sugar levels is very fast. However, not all types of rice are like that. There are two types of rice that you might encounter the most, namely white rice and brown rice. Each type of rice contains different nutrients.

If you are afraid of rising blood sugar after eating rice, you can choose brown rice instead of white rice as your carbohydrate source. Brown rice contains more fiber and is lower in sugar than white rice. So, the consumption of brown rice will be better for people who want to limit their sugar intake.

4. Rice does not contain essential nutrients

Rice is known as a source of carbohydrates (sugar). But, besides carbohydrates, it turns out that white rice also contains other important nutrients that the body needs. For example fiber, protein, selenium, zinc, and magnesium.

Even today, there are many rice enriched with thiamine, riboflavin, and niacin. All three will produce folic acid or vitamin B9. This content is very good for the health of the womb of pregnant women and the development of the fetus.

So, rice is not as bad as you think so far. It's just that, bad consumption habits make rice one of the causes of health problems, such as obesity and diabetes.

It is better to eliminate the misconceptions or myths of rice from your mind. Think of it that rice is the same carbohydrate as other carbohydrate sources, where you have to limit your intake so as not to overdo it.