When it comes to nutrition, this category can really be a minefield.
We’re told again and again that white bread and rice aren’t good for us nutritionally, but is this really the case? In addition, which of these is the real culprit when it comes to unhealthy grains?
Should we be consuming these products on a regular basis, and what are some of the different health benefits that they provide us with?
If you’ve been wondering about the questions above, then don’t worry, you’re not alone.
In this article, we’re going to be taking a deep dive into the nutritional content of white rice and white bread, ascertaining which one is healthier for you.
To find out more, simply keep reading as we take a deep dive into the subject?
The Nutritional Benefits Of White Bread
First of all, we’re going to be taking a look at some of the nutritional benefits provided by white bread. We’re often told that white bread is bad for our health, but is this truly the case?
It’s true that white bread has a higher fat content than rice, with 136 more calories in the same serving size as white rice.
But despite this, white bread does contain a number of different health benefits that are good for the human body.
One of the main ones being that it’s super high in fiber.
Fiber is required in order to keep our digestive systems in working order, and making sure that we have the energy to keep going throughout the day.
Speaking of energy, white bread is also loaded with carbohydrates, which release bursts of energy that can give us an added boost when we need it.
Because of the high fiber and carbohydrate content, consuming bread can help to keep us feeling fuller for longer.
So, despite the fact that bread is regarded as being relatively high in calories, it does leave you feeling satisfied, and stops food cravings.
Because of the fiber content, white bread can also help to steady blood sugar elevations.
When we consume super sugary products that are highly refined, this can cause our blood sugar levels to spike, but consuming a slice of bread can help to bring these back to normal.
Bear in mind that brown bread is far better than white when it comes to regulating blood sugar spikes, as white sugar is ‘bleached’, and this does remove a good chunk of the fiber content.
Another benefit of consuming white bread is that it’s regarded as a prebiotic.
These are commonly known as ‘good gut bacteria’, and help to maintain a healthy balance within our bodies.
Probiotics eventually turn into what is known as butyric acid, which aids our colon cells and helps them to function.
Finally, bread is also loaded with protein, which means that it can help to keep you going throughout the day.
This makes it a great option to consume after a gym session, as it can help to repair and replenish your muscles.
As well as this, getting enough protein also helps to protect your bones.
The Nutritional Benefits Of White Rice
Now that we’ve taken a closer look at some of the nutritional benefits of white bread, we can move on to discuss the next item in this article – white rice.
Is white rice good for you, and if so, what kind of nutritional benefits does it provide for the human body?
One of the key benefits provided by white rice is that, similar to white bread, it can help to support your colon.
When white rice is cooked and then left to cool, it forms a resistant scratch which can help to keep your colon functioning normally.
It has even been linked to a decreased chance of developing colon cancer later in life.
As well as being good for your colon, white rice is also regarded as being beneficial for those who are suffering from celiac disease.
This is because it’s grain and gluten free, so if you’re somebody who’s sensitive to dairy, items such as rice milk might be a good option for you in terms of replacements.
Make sure that you check the label on the back of your alternative milk however, as some factories can feature cross contamination.
White rice is also regarded as being packed to the brim with lots of healthy vitamins and minerals.
If you’re somebody who struggles to get your daily vitamin intake for the day, then consuming white rice can help you to achieve this.
For example, a single serving of white rice is loaded to the brim with manganese. In fact, it will contain almost all of your required daily intake.
Manganese helps with connective tissues in the body, as well as preventing blood clots, and aiding your sex hormones.
In addition to being rich in vitamins and minerals, like white bread, it can also provide you with the energy you need to get through the day.
The energy that it provides falls instantly into your bloodstream, and can help to give you a boost when you need it.
The Unhealthy Side Effects Of White Bread
Just like white bread contains many nutritional benefits, it also has some unhealthy side effects too.
Consuming too much white bread has been associated with things as acid reflux, as well as causing constipation and bloating.
It does this because of the high carbohydrate content which stores water in the body.
The Unhealthy Side Effects Of White Rice
One of the unhealthy side effects of white rice is that it can increase your risk of developing metabolic syndrome if you consume too much.
Metabolic syndrome is associated with many health issues such as high blood sugar, high blood pressure, and obesity.
In addition to this, it contains high levels of arsenic when compared with other types of rice on the market.
High levels of arsenic in food products has been linked to several different diseases, including cancer. Therefore, it should be consumed in moderation.
To sum up, it’s difficult to say which is healthier.
Both white bread and white rice have their own unique nutritional benefits that can aid the human body and its functions.
Like all foods, they also have unhealthy side effects when consumed in excess, so we’d recommend that you eat both of these items in moderation, and as a part of a well balanced diet.