Is White Rice Bad for High Blood Pressure? (Expert Answer)

Short Answer: White rice is bad for high blood pressure. Because it has high carbohydrates and low fiber and they can increase your blood sugar, insulin, and angiotensin levels, which can raise your blood pressure.

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

In high blood pressure, your blood exerts too much force against the walls of your arteries.

This can lead to various health problems, such as heart attack, stroke, kidney damage, and vision loss.

One of the key factors in managing high blood pressure is diet.

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

To effectively manage high blood pressure, you should consume potassium, magnesium, and fiber rich foods like bananas, spinach, and oats and avoid sodium, sugar, and saturated fat rich foods like processed meats, baked goods, and cheese.

Now, white rice is a type of refined grain that has been stripped of its bran and germ, which contain most of the nutrients and fiber.

People usually eat white rice as a staple food or a side dish with other foods.

White rice is bad for high blood pressure because it contains high amounts of carbohydrates and a low amount of fiber.

Carbohydrates can raise your blood sugar levels, which can increase your insulin levels and cause your blood vessels to constrict.

Fiber can help lower your blood pressure by reducing cholesterol and improving digestion.

One cup of cooked white rice can give you 53 grams of carbohydrates (18% of your daily needs) and 0.6 grams of fiber (2% of your daily needs).

Carbohydrates can negatively affect high blood pressure by increasing your blood sugar and insulin levels.

Insulin is a hormone that regulates your blood sugar, but it also stimulates the production of angiotensin, a substance that narrows your blood vessels and raises your blood pressure.

Fiber can positively affect high blood pressure by lowering your cholesterol and improving your bowel movements.

Cholesterol can build up in your arteries and cause them to harden and narrow, which increases your blood pressure.

Fiber can bind to cholesterol and help eliminate it from your body.

Fiber can also prevent constipation, which can increase your blood pressure by straining your blood vessels.

Furthermore, white rice is a high glycemic index (GI) food and high GI foods are bad for high blood pressure.

Because, high GI foods can cause rapid spikes and drops in your blood sugar, which can trigger your body to release more insulin and stress hormones, which can raise your blood pressure.

That’s why I suggest you limit your white rice intake to avoid high blood sugar, insulin resistance, and inflammation.

Stick to half a cup of cooked white rice per day to minimize the negative effects on your blood pressure.

Also, you shouldn’t eat white rice if you have diabetes or prediabetes to prevent hyperglycemia and its complications.

Because, white rice can worsen your blood sugar control and increase your risk of developing or worsening diabetes, which is a major risk factor for high blood pressure.

You can buy white rice in your local market or can order it online.

Always choose unenriched white rice, as enriched white rice may contain added sodium, which can raise your blood pressure.

Because, sodium can make your body retain more water, which increases your blood volume and pressure.

You can store white rice in an airtight container in a cool and dry place for up to a year.

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

I always recommend my high blood pressure patients to follow a high blood pressure-friendly 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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