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White Rice
Score: 5/10Neutral
Anti-InflammatoryInflammatory
White rice is a refined grain stripped of its bran and germ. While not as inflammatory as sugary foods, it has a higher glycemic index than whole grains.
Benefits
- Easy to digest
- Gluten-free grain option
- Good energy source
- Low in allergens
- Versatile base for meals
Concerns
- Refined — lacks fiber of brown rice
- Higher glycemic index than whole grains
- May contain arsenic
- Rapidly converts to glucose
Key Nutrients
CarbohydratesManganeseFolate (if fortified)Iron (if fortified)
Serving Size
1 cup (158g) cooked
Tips
Swap for brown rice, quinoa, or cauliflower rice when possible. If eating white rice, pair with protein, healthy fats, and vegetables to slow glucose absorption. Basmati has a lower GI than short-grain.
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