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NeutralScore: 5/10
White Rice
5/10
Inflammation
Neutral
Category
1 cup (158g) cooked
Serving size
4
Key nutrients
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.
Quick facts
- Inflammation
- 5/10
- Category
- Neutral
- Serving size
- 1 cup (158g) cooked
Key nutrients
CarbohydratesManganeseFolate (if fortified)Iron (if fortified)
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.
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
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