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

Short Answer: White rice is not very good for high blood pressure. Because it has a lot of carbohydrates and a high glycemic index, and it is low in potassium and high in sodium, and they can raise your blood sugar levels and your blood pressure.

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

In high blood pressure, your body exerts too much force on the walls of your arteries, which can cause damage to them and increase your risk of heart disease, stroke, and other health problems.

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, saturated fat, and added sugar-rich foods like processed meats, cheese, and soda.

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 not very good for high blood pressure because it contains a lot of carbohydrates and has a high glycemic index, which means it can raise your blood sugar levels quickly.

High blood sugar levels can increase your blood pressure and your risk of diabetes, which is a common complication of high blood pressure.

One cup of cooked white rice can give you 45 grams of carbohydrates, which is 15% of your daily needs, and only 0.6 grams of fiber, which is 2% of your daily needs.

Carbohydrates can increase your blood sugar levels, which can make your blood vessels more stiff and narrow, and increase your blood pressure.

Fiber can help lower your blood sugar levels, and also lower your cholesterol levels, which can improve your blood vessel health and lower your blood pressure.

Furthermore, white rice is a low-potassium food and a high-sodium food, and both of these factors are bad for high blood pressure.

Because, potassium can help relax your blood vessels and lower your blood pressure, while sodium can make your body retain more water and increase your blood pressure.

That’s why I suggest you limit your white rice intake to prevent or reduce high blood pressure.

Stick to half a cup or less of cooked white rice per day, and choose brown rice or other whole grains instead, which have more fiber and nutrients.

Also, rinse your white rice before cooking to remove some of the excess starch and sodium.

Also, you shouldn’t eat white rice if you have diabetes or prediabetes, to prevent high blood sugar spikes and complications.

Because, white rice can raise your blood sugar levels faster and higher than other foods, and increase your insulin resistance, which can worsen your diabetes or prediabetes.

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

Always choose unenriched white rice, which has less added sodium and chemicals than enriched white rice.

Because, added sodium and chemicals can increase your blood pressure and harm your health.

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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