Too Much Arsenic: What Happens to Our Body When We Eat a Lot of Rice?
Rice is one of the most common foods in the world, appreciated for being a readily available source of energy and easy to digest. However, consuming large quantities of it may lead to certain effects on the body. Here are a few of them.
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1. Increase in Blood Sugar Levels
How Does It Affect?
Rice, especially white rice, has a high glycemic index, meaning it quickly breaks down into sugar and causes a sharp increase in blood sugar levels.
Result:
- A spike in energy often followed by a rapid crash ("sugar crash").
- Over time, excessive consumption can overload the pancreas and increase the risk of type 2 diabetes.
2. Weight Gain
How Does It Affect?
Rice is high in carbohydrates and is a primary calorie source. Consuming it in large amounts makes it easy to exceed the recommended daily calorie intake.
Result:
- Excess calories can lead to fat accumulation in the body, especially if you don't burn the extra energy through physical activity.
3. Risk of Arsenic Overconsumption
How Does It Affect?
Rice absorbs a certain amount of arsenic from the soil during growth. Arsenic is a toxic substance found in low levels in rice, but excessive consumption over time can lead to its accumulation in the body.
Result:
- Prolonged exposure may increase the risk of heart disease, cancer, and other health issues.
Tip: Prefer brown rice and rinse it well before cooking to reduce arsenic levels.
4. Strain on the Digestive System
How Does It Affect?
White rice is low in dietary fiber and thus does not aid bowel movement.
Result:
- It may cause constipation when consumed in large quantities without the inclusion of vegetables or other fiber sources.
5. Nutritional Imbalance
How Does It Affect?
When rice becomes a major part of the diet, it may create a nutritional imbalance due to a lack of essential vitamins, minerals, and proteins needed for the body.
Result:
- Excessive rice consumption without a variety of foods can lead to nutritional deficiencies.
How to Eat Rice in a Balanced Way?
- Combine Protein and Fiber Sources: Eat rice with legumes (like lentils or beans) and vegetables to improve nutritional balance.
- Prefer Brown Rice: It contains more dietary fiber, vitamins, and minerals than white rice.
- Reduce the Quantity: Consume rice as part of a balanced meal, not as the main food.
- Cooking Methods: Rinse the rice well and cook it with more water to reduce arsenic levels.