Rice is a regular staple diet in many Nigerian homes, in fact, it is safe to say that Nigerians eat it every day. Rice is a versatile and easy-to-prepare food that can be enjoyed as a side dish or a main course. It provides a good source of carbohydrates, fiber, and some essential vitamins and minerals. However, excessive consumption of rice can lead to various health problems, and it is essential to understand the potential risks associated with its consumption. In this article, we will explore the five side effects of consuming too much rice, which can negatively impact your health if not addressed. Whether you are a rice lover or someone who relies on it as a dietary staple, it is crucial to learn about the risks of excessive rice consumption and how to mitigate them.
image source: livestrong
1. Arsenic toxicity
Rice accumulates more arsenic than other food crops. In fact, it is the single biggest food source of inorganic arsenic, which is the more toxic form.
While Dietary arsenic is generally present in low amounts, and does not cause any immediate symptoms of poisoning, long-term ingestion of inorganic arsenic may cause various nerve problems in children and teenagers, such as: Impaired concentration, learning and memory, Reduced intelligence and social competence.
See also: 10 things Nigerian parents were actually right about
2. Diabetes
Rice has a high glycemic index, which means it can cause a rapid increase in blood sugar levels. Consistently consuming high-glycemic foods like rice can lead to blood sugar imbalances, which can increase the risk of developing type 2 diabetes. To mitigate this, it is advisable to balance rice consumption with other low-glycemic foods like vegetables and protein.
A team of researchers led by Qi Sun, MD, at the Harvard School of Public Health in Boston, confirmed this, they found that eating white rice on daily basis could boost high risk for developing type 2 diabetes.
3. It leaves no room for balanced diet
Consuming too much rice or any other food for that matter may cause you to eat too little of the other nutrients needed to ensure optimal health. Over time the body will suffer deficiencies like vitamin A, zinc, iron.
4. Rice prevents the absorption of several vitamins and minerals
Rice when taken in bulk will reduce the absorption of vital nutrients like zinc.
A Dependence on rice as a predominant food source also leads to Vitamin A Deficiency
5. It affects Glucose metabolism in the body
As a result of its low calories and high carbohydrate content, eating too much rice may adversely affect glucose metabolism and insulin production in your body. This can lead to weight gain, insulin resistance, and even diabetes.
6. Weight Gain
Consuming excessive amounts of rice can lead to weight gain due to its high carbohydrate content. Carbohydrates are an important source of energy, but consuming more than your body needs can lead to an increase in body fat. To avoid weight gain, it is crucial to consume rice in moderation and complement it with other nutrient-rich foods.
7. Digestive Problems
Consuming too much rice can cause digestive problems like bloating, constipation, and diarrhea. This is particularly true for individuals who have an intolerance or sensitivity to rice or gluten. To mitigate digestive problems, it is crucial to monitor your rice consumption and consume other foods that are easier to digest.
Plastic Rice
Thanks to China, now we have to be careful and i mean very careful about the kind of rice we buy in the market this festive season. As now the much loved rice that has been saving Nigerians since the beginning of time could now be harmful, all thanks to the plastic rice which apparently are manufactured in China.
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Plastic rice, reportedly is made from potatoes, with synthetic resin moulded into the shape of real rice, and is said to have made its way into countries such as India, Indonesia, and now Nigeria.
Plastic rice is edible, but dangerous as the body is unable to digest it and should be avoided by all means.
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The main thing to bear in mind is that plastic rice remains very hard even after cooking it and it smells differently from the normal rice we all know.
Now here are other ways to recognise a plastic rice.
1. Just take one glass of water and drop a handful of the said “rice” in the glass
If it’s plastic rice it won’t soak in water as plastic is resistant to water. Real rice is made of starch and it soak water in it when it is dipped into water.
2. You can also expose the rice to fire, by simply burning it using a lighter. If the rice is made of plastic it’s going to emit a pungent smell, almost similar to that of a burning plastic.
3. Boil a small quantity of the rice, now add the already boiled rice to a container and leave for some days – preferably 2-3 days- If its a plastic rice, it will not get mold on it because plastic is not affected by neither temperature or weather. But if its the real rice you will definitely see some growth on it.
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4. You can also identify fake rice while boiling it — This method saves a lot of time. Just observe the rice while its boiling, if a thick layer forms on top of the pot then the rice is fake, also it is usually very sticky when felt.
5. Grind or pound a few grains of the rice. if the end product is white in colour, it is good to consume; but if it isn’t, but instead has a yellowish colour, then it is plastic.
The difference between a plastic rice and natural rice is quite hard to tell when raw. So this test should only be used if you don’t have the necessary materials to to perform other tests on this list.
