Rice is a staple food in many healthy diets. It also varies in color, type, and consistency, providing various ways to consume it, and it is not expensive to buy. But what happens if we consume too much rice? Does rice stunt growth? Is it possible? The article below will answer this question.
Is rice nutritious?
Rice is a cereal divided as either a whole or refined grain.
All whole grains include three main components.
- Bran comes with a fiber-rich outer layer that is loaded with B vitamins and trace minerals.
- The endosperm is the center layer that has carbohydrates and proteins.
- Germ is a small nutrient-rich core that includes antioxidants and healthy fats.
Wild and brown rice are intact whole grains, including the bran and germs. So, they are nutritious and rich in nutrients, including fiber, phosphorus, magnesium, manganese, thiamine, folate, iron, selenium, and B vitamins. Meanwhile, white rice just has endosperm to serve its aim of improving its taste, lengthening its shelf life, and enhancing its cooking qualities.
Does rice stunt growth? Is it true?
It is easy to answer this question by considering raw rice. Yes, eating uncooked rice can lead to discomforts like food poisoning. A fundamental causing agent of food poisoning in rice is a bacterium, called Bacillus cereus. It is often existing food made of rice or rice that is not cleaned and processed properly.
So, how about cooked rice?
A single cup of cooked white rice is stuffed with 53.4 grams of carbohydrates, 1.86 grams of calcium, 2.72 grams of iron, 4.39 grams of protein, 14.9 grams of magnesium, and 242 calories. However, it contains small amounts of vitamins like thiamine and folate, as well as minerals like zinc, copper, and manganese. There is absolutely no vitamin A, vitamin C, or vitamin D . In other words, white rice comes with a minimal amount of necessary macronutrients and micronutrients. So, eating too much and not enough other foods with different nutrients might lead to a nutrient deficiency.
Another study has also pointed out that consuming white rice daily might cause blood sugar levels to rise suddenly because it has a high glycemic index, a measure of how fast a portion of food makes a spike in blood sugars. And that might badly affect insulin production and glucose metabolism, resulting in weight gain, insulin resistance, and even diabetes.
What other foods might stunt height growth?
As its name suggests, junk food has very little nutritional value and does nothing, except make your stomach full. We all know that a diet heavy on junk food results in health issues, such as obesity and diabetes. Also, consuming too much junk food adversely affects bone growth in kids. Although it is hard to prevent your children from taking junk food, try to limit the amount of junk food in a day.
Soda includes a lot of phosphorus. Although this mineral is necessary for growth, if your kids drink too much soda, it might affect their body growth by decreasing the process of bone growth and density. Moreover, when children take too many empty calories from this beverage, they are less likely to absorb other nutrients needed for proper growth. Hence, soda intake should be limited, like junk food.
Kids who consume too many sugary foods are often shorter than kids who have low-sugar diets. The amount of sugar in cookies, cake, or ice cream might raise insulin levels in the human body and inhibit proper growth. So, you should be careful with your kids and avoid letting them consume too much. Sometimes, an ice cream cone is not going to stunt their growth, so make sure they enjoy sugary foods moderately.
Unfermented soy, like tofu, yogurt, and soy milk, include phytic acid, which does lower calcium absorption. Since calcium is vital for bone growth, taking unfermented soy too much might badly affect the growth.
In fact, corn does not stunt growth, but it might develop aflatoxins, an agent that might prevent normal growth in kids. When you store corn in humid and warm places, aflatoxins will develop. It is similar to other cereals, like wheat, tree nuts, peanuts, and chiles. As a result, you should store all the cereals in a clean and dry environment to prevent aflatoxins.
What to feed children to improve their height?
Green leafy vegetables
Kale, spinach, cabbage, and arugula are the most popular vegetables as far as nutrition goes. These, and other veggies, contain a strong amount of calcium, which plays a vital role in bone resorption and deposition. Also, they deliver potassium, iron, magnesium, vitamin C, and vitamin K. But note that the particular amount of these nutrients varies between the different kinds of vegetables.
If you want to support bone health and be taller, you should add fish to your diet. Fish is rich in bone-building nutrients, including calcium and vitamin D. For instance, sardines contain a great source of vitamin D, calcium, and magnesium, which is vital for bone health and growth.
Many studies have proven that eating eggs regularly might result in height gain among kids and teens. That is because eggs contain various minerals and vitamins that can enhance the rate of nutrient absorption to guarantee a healthy skeletal system.
There is no denying that milk is an essential bone-building food for not only growing children and teens but also adults. It is rich in calcium, potassium, magnesium, and vitamin D. It also includes protein which assists muscle development. Make sure to add fat-free or low-fat milk to your diet to help you get taller without consuming unnecessary fat.
Beans are rich in fiber and protein, which are needed for bone health. Also, they contain vitamin K for bone density and other bone-building nutrients like zinc, magnesium, and potassium. Importantly, they are low in calories and high in fiber, making them an ideal food for those who want to lose weight healthily.
Rice, by itself, is not bad for your health. But remember that consuming a diet high in carbohydrates and low in protein has been shown to inhibit growth. So, the best way is to have a diverse diet that includes protein and various nutrients to help you reach your full height as an adult.