Is Rice Good for High Cholesterol? (Expert Answer)

Short Answer: Rice is neither good nor bad for high cholesterol, because it contains very little fat or cholesterol. However, rice can affect your blood sugar levels, which can indirectly affect your cholesterol levels.

High cholesterol is a condition that affects your blood vessels and heart.

In high cholesterol, your body produces too much of a fatty substance called cholesterol, which can stick to the walls of your arteries and form plaques.

This can lead to various health problems, such as heart attack, stroke, angina, and peripheral artery disease.

One of the key factors in managing high cholesterol is diet.

What you consume can affect your blood cholesterol levels, which can impact your high cholesterol symptoms and overall health.

To effectively manage high cholesterol, you should consume fiber-rich foods like oats, beans, fruits, and vegetables and avoid saturated fat-rich foods like butter, cheese, red meat, and pastries.

Now, rice is a starchy grain that is a staple food for many people around the world.

People usually cook rice with water or broth and eat it as a side dish or a main course with other foods.

Rice is neither good nor bad for high cholesterol, because it contains very little fat or cholesterol.

However, rice can affect your blood sugar levels, which can indirectly affect your cholesterol levels.

Rice has a high glycemic index, which means it can raise your blood sugar quickly after eating.

This can stimulate your liver to produce more cholesterol and triglycerides, which are another type of fat in your blood.

One cup of cooked white rice can give you 53.4 grams of carbohydrates, which is 18% of your daily needs.

It also provides 4.4 grams of protein, 0.4 grams of fat, and 0.6 grams of fiber.

Carbohydrates can increase your blood sugar levels, which can affect your cholesterol levels.

Fiber can help lower your cholesterol levels by binding to some of the cholesterol in your gut and preventing it from being absorbed into your bloodstream.

Protein and fat have little effect on your cholesterol levels.

Furthermore, rice is a refined grain and refined grains are not good for high cholesterol.

Because, refined grains have less fiber, vitamins, minerals, and phytochemicals than whole grains.

These nutrients can help lower your cholesterol levels and protect your blood vessels from damage.

That’s why I suggest you limit your rice intake to avoid spikes in your blood sugar and cholesterol levels.

Stick to half a cup of cooked rice per meal, which is about one ounce of dry rice.

You can also choose brown rice over white rice, as brown rice has more fiber and nutrients than white rice.

Also, you shouldn’t eat rice if you have diabetes or prediabetes, as rice can worsen your blood sugar control and increase your risk of complications.

Because, rice can raise your blood sugar levels more than other foods and make it harder for your body to use insulin, the hormone that regulates your blood sugar levels.

You can buy fresh or dried rice in your local market or can order it from online.

Always choose rice that is free of additives, preservatives, or artificial colors.

Because, these substances can harm your health and interfere with your cholesterol management.

You can store rice in a cool, dry, and dark place for up to 6 months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing high cholesterol effectively.

I always recommend my high cholesterol patients to follow a low-cholesterol, low-glycemic, and high-fiber diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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