João Coimbra Marinho, Master’s Degre Visual Arts & Film, Pantheon-Sorbonne University (2007)
MIT researchers recently discovered that 100% of all people who eat rice face death in the end of their life. But who do you think will die first:
PS: For the sake of sharing more constructive information, given the surprising reach of my humble answer, I’m reproducing the nice comment by Hg Baladas:
« Rice including white rice has a lower glycaemic index than bread or potato. Long grain white rice (basmati rice) has an even lower glycaemic index.
That makes it less diabetogenic and less obesiogenic than bread or potato (if consumed in similar quantities) »

麻省理工学院的研究人员最近发现,所有吃米饭的人在生命的最后都面临死亡,但你觉得谁会先死呢?
PS: 为了分享更多有建设性的信息,考虑到我谦虚的回答令人惊讶的影响力,我复制了Hg Baladas的好评论:
«大米(包括白米)的升糖指数低于面包或土豆。长粒白米(印度香米)的升糖指数甚至更低。
这使得它比面包或马铃薯(如果食用量相似)更不易导致糖尿病和肥胖»

Dante Wong, APAC Risk Analyst, UX Writer, and Narrative Designer
I never knew white rice was supposed to be so dangerously unhealthy - until I moved to the States.
You see, I have been eating white rice ever since I was a mewling babe.
And there have been many days in my life where I’ve eaten white rice THREE times a day - breakfast, lunch, AND dinner.
And I prefer the short grain varieties, which I was constantly told - or was that lectured on - is the most unhealthy variety out there.
Fellow students and colleagues would act horrified when I revealed that yes, I sometimes ate white rice three times a day.
They - and much of the American media - bombarded me with just how unhealthy white rice is supposed to be.

在我搬到美国之前,我从来不知道白米被认为是如此危险的不健康食品。
你看,当我还是个哭哭啼啼的婴儿时,我就开始吃白米饭了。
在我的生命中,有很多天我一天吃三次白米饭—早餐、午餐和晚餐。
我更喜欢吃短粒品种,但我经常被告知—或者是被教导—这是大米中最不健康的品种。
当我告诉我的同学和同事,是的,我有时一天吃三顿白米饭时,他们会感到震惊。
他们—还有很多美国媒体—不停地轰炸我,说白米究竟是多么不健康。


According to them, due to the all this white rice I was eating, I should be:
(1) The walking, living, and breathing definition of someone suffering from Arsenic Poisoning.
(2) A lifelong diabetic.
(3) Obese or at least someone with a gut that threatens to touch the pavement. “It’s just like eating sugar!”

根据他们的说法,由于我吃了这么多白米,我应该会成为:
(1)后半辈子的行走、生活和呼吸会和砷中毒患者一样。
(2)终身糖尿病患者。
(3)肥胖,或者至少是肚子快撑到人行道上的人。“这就像吃糖一样!”

It just confused me because:
(1) I had no idea what Arsenic Poisoning was until I lived in the US. I have never had any doctor diagnose myself or anyone I know in my extended family family as suffering from Arsenic Poisoning. And people in my extended family eat a lot of white rice. Ever since I started working, I’ve been going for my annual health checkups. Clean bill of health every time - no mention of Arsenic Poisoning yet.
(2) I am not diabetic. No one in my nuclear family is diabetic.
(3) If I’m obese - the vast majority of people in this world would be walking land whales.

这让我很困惑,因为:
直到我住在美国,我才知道砷中毒是什么。在我的大家庭里,从来没有任何医生诊断我或我认识的任何人患有砷中毒。我的大家庭里的人都经常吃白米饭。自从我开始工作以来,我每年都要去做健康检查。每次都有健康证明,但其中还没提到砷中毒。
我没有糖尿病。我的核心家庭中没有人患有糖尿病。
(3)如果说我太胖了—那么世界上绝大多数的人都得称之为陆上行走的鲸鱼。
原创翻译:龙腾网 http://www.ltaaa.cn 转载请注明出处


I mean, with the last point, my sister eats a lot more rice than I do.
I’m going to reveal one of her eating habits.
She sometimes scoops white rice - straight from the rice cooker! - and dumps it into the soup/broth - and eats the rice and broth at the SAME time. And that’s AFTER she’s done with the main meal - where she’s already eaten white rice!
And she’s an East Asian woman standing at 172 cm and her weight fluctuates between 51–53 kg.
There was a moment in my handful of years in the States that I will always remember, due in no small part to the irony present.

我要说的最后一点,我妹妹吃的米饭比我多很多。
我要揭露她的一个饮食习惯。
她有时会直接从电饭锅里舀白米饭!-然后把它倒进汤/肉汤里-同时吃米饭和肉汤。这是在她吃完主餐之后—她已经吃过白米饭了!
她是一名东亚女性,身高172厘米,体重在51-53公斤之间波动。
在我在美国度过的几年里,有一个时刻我将永远记住,这在很大程度上是由于现在的讽刺。

I was living with a white housemate.
A young girl of… very robust proportions.
Let’s just say both my sister and I could fit into her pair of jeans, at the same time.
She was tut-tutting when she saw me eating a small bowl of white rice as part of my dinner.
“Why don’t you eat brown rice? It’s so much healthier for you!”
I continued eating.
Later that night, she polished off an entire tub of Ben and Jerry’s.
While sitting on the couch, watching television.

我和一个白人室友住在一起。
她是一个身材健壮的年轻女孩。
这么说吧,我妹妹和我能同时穿上她的牛仔裤。
当她看到我吃了一小碗白米饭作为晚餐的一部分时,她发出了啧啧的声音。
“你为什么不吃糙米? 这样对你更健康!”
我无动于衷,然后继续吃。
那天晚些时候,我看着她吃光了一整桶的班杰利冰淇淋,
在她坐在沙发上看电视的时候。

Candace Uhlmeyer, Taught about the history, anthropology, & philosophy of food
While white rice is not as nutritious as less-processed rice, it can certainly be a healthful part of a good diet. It’s not as if white rice has no nutrients at all!
I grew up in Japan and Taiwan (military brat, whose parents insisted on living among native folk rather than Americans), and ate rice (mostly white) for at least two meals a day.
When people denigrate white rice, they seem to forget (or just don’t know) that the rice is used as a vehicle for other aspects of the meal: vegetables, fish, meat, sauces, and condiments. Together, all of these create quite a bit of balance in the daily diet of indigenous rice-eaters.

虽然白米没有未加工过的大米那么有营养,但它肯定是良好饮食中健康的一部分。白米又不是完全没有营养!
我在日本和台湾长大(我的父母是军人,他们坚持与当地人而不是美国人生活在一起),我们每天至少吃两顿米饭(大部分是白米饭)。
当人们贬低白米的时候,他们似乎忘记了(或者根本不知道)白米是一顿饭的其中一部分,其他部分有: 蔬菜、鱼、肉、酱料和调味品。所有这些元素加在一起,使当地吃米饭的人在日常饮食中维持了营养的平衡。

Nowadays, I choose brown rice because it’s widely available, and often cook more obscure varieties as well. I’m also trying to get as big a bang for my nutritional buck as I can. But it was my early experience of eating rice as a staple that introduced me to the variety of meal traditions developed by rice-growing and -consuming peoples.
The mistake we make in the West is to assume that any single food source determines the “healthiness” of a diet. So asking if rice is “healthy” is essentially meaningless when considering entire patterns of culinary practice.

如今,我选择吃糙米是因为糙米容易买到,而且我也经常煮一些不常见品种的大米。我也在努力让我的营养尽可能地保持均衡。但正是我早期以大米为主食的经历,让我了解了种植和消费大米的民族发展出的各种饮食传统。
我们在西方所犯的错误是认为任何一种单一的食物来源决定了饮食的“健康”。因此,考虑到整个烹饪实践模式,问米饭是否“健康”本质上是没有意义的。

REFAAT Seoudy, former Nutrition Specialist (1993-2014)
Rice is perhaps the most common staple food in the world and feeds more than half of the world's population. It is the second most cultivated crop after maize (maize). There are about 40,000 species of rice and they are grown on all continents except Antarctica. It is a source of instant energy and an outstanding source of Vitamin B1. Despite being a staple in many cuisines, many people are now choosing to avoid a diet that consists primarily of rice because of the kilograms it can add to their stomach. However, it would not be ideal to eliminate rice consumption solely based on this controversial assumption. Let's dive a little deeper into the details and take a look at some of its advantages and disadvantages.

大米可能是世界上最常见的主食,它养活了世界上一半以上的人口。它是仅次于玉米的第二大农作物。世界上大约有4万种水稻,它们生长在除南极洲以外的所有大陆上,它是即时能量的来源和维生素B1的杰出来源。尽管大米是许多菜系的主食,但许多人现在开始选择避免以大米为主的饮食,因为大米会增加他们胃里的重量。然而,仅仅根据这一有争议的假设来消除大米消费是不理想的。让我们更深入地研究细节,看看它的一些优点和缺点。

Advantages
1. Source of Energy: Rice is rich in simple carbohydrates that are easily digested and converted into energy unlike complex carbohydrates. Carbohydrates are essential for efficient metabolic activities that increase energy levels.
2. Cholesterol Free: Rice does not contain harmful fats and cholesterol. This makes it an excellent choice for the diet as it reduces the risk of cardiovascular disease. Moreover, lower levels of lipids and cholesterol reduce the chances of developing obesity and related diseases.
3. Low Sodium Levels: Being low in sodium, rice does not exacerbate high blood pressure and excessive stress. Sodium puts pressure on the arteries and veins, limiting blood flow and increasing stress on the cardiovascular system.
Moreover, whole grain rice like brown rice is rich in insoluble fiber and can protect the body from the growth of cancerous cells, especially against bowel cancer. It is also said to contain nutrients that cause the growth of neurotransmitters which reduces the risk of Alzheimer's disease and dementia.

优势
1. 能量来源: 与复杂的碳水化合物不同,大米富含易于消化和转化为能量的简单碳水化合物。碳水化合物对于提高能量水平的有效代谢活动是必不可少的。
2. 不含胆固醇: 大米不含有害脂肪和胆固醇。这使它成为一个很好的饮食选择,因为它可以降低患上心血管疾病的风险。此外,低脂和胆固醇水平降低了肥胖和相关疾病的发病几率。
3.低钠: 大米钠含量低,不会加重高血压和过度的压力。钠会对动脉和静脉造成压力,限制血液流动,增加心血管系统的压力。
此外,像糙米这样的全谷大米富含不溶性纤维,可以保护身体不受癌细胞生长的影响,尤其是肠癌。据说它还含有能促进神经递质生长的营养物质,从而降低患阿尔茨海默病和痴呆症的风险。
原创翻译:龙腾网 http://www.ltaaa.cn 转载请注明出处


Defects
1. Simple carbohydrates: 100 grams of white rice equals 86 grams of sugar. Despite being a great source of energy, simple carbohydrates are the bad type of carbohydrate and are known to raise blood sugar and lead to overeating and obesity.
2. Digestive problems: White rice starch is very viscous and difficult to digest. Also, the fiber content is very low and does not facilitate proper cleaning of the intestines.
3. Over-processing and polishing: Over-processing removes about 90% of the rice's nutrition making it less susceptible to oxidation and easier to store for longer periods. White rice is simply rich in empty calories and an excessive intake of it can lead to chronic diseases.
Many people give up rice and replace it with wheat. This should not be the ideal approach as it reduces the intake of amino acids and B vitamins.

缺陷
1. 简单碳水化合物: 100克白米等于86克糖。尽管简单碳水化合物是一种很好的能量来源,但它却是一种不好的碳水化合物,会提高血糖含量,导致暴饮暴食和肥胖。
2. 消化问题: 白米淀粉非常粘稠,难以消化。此外,纤维含量很低,不利于肠道的正确清洁。
3.过度加工和抛光: 过度加工会去除大米中约90%的营养,使大米不易氧化,更容易长时间储存。白米富含无营养卡路里,摄入过多会导致慢性疾病。
许多人放弃用大米而用小麦代替。这不是一个理想的方法,因为它减少了氨基酸和维生素B的摄入量。

Lowell Jackson, B.B.A. International Business, University of North Florida (1999)
White rice is fine, and it has been for the roughly 10,000 years it’s been cultivated. White rice — just like maize, wheat, red meat, chicken eggs, etc. — becomes a problem when it’s served in American size portions over long periods of time.
American portions are the problem (if you’re not a day laborer or elite endurance athlete). I run into this whenever I travel abroad. My first reaction to my first meal is always “This it?”. Then when I’m done, I’m like “That was enough”.

白米很好,它已经被种植了大约一万年。白米饭——如果像玉米、小麦、瘦肉、鸡蛋等一样——长时间按美国人的份量供应就成了一个问题。
美国人的饮食量是个问题(如果你不是临时工或精英耐力运动员的话)。我每次出国旅行都碰到这种情况,我在别的国家吃第一顿饭的第一反应总是“就这样?”当我吃完的时候,我就会想"够了"

Lynn Fredricks, Non-Navel Gazer
Almost anything is unhealthy if you eat enough of it.
White rice is a staple food in many nations. However those same nations have other foods that are eaten with the white rice.
Do a search for “ekiben bento”, which are special bento meals sold on specific train routes in Japan. You’ll find a reasonable serving of rice or, dishes made with rice, in those meals. You’ll also likely find some fish, nicely prepared vegetables and perhaps a few things beyond your experience to recognize. One of those is a pretty substantial meal in Japan.
While the rice is often viewed as ‘the meal,’ many of these cultures will also serve multiple small dishes that provide various nutrients.
Sure, there are healthier things to eat than a bowl full of white rice. But then, there are far worse. Pick up a bacon-cheese-triple burger meal from just about any fast food joint and figure out how much fat and sugar you are taking in.

如果你吃得足够多,几乎任何东西都是不健康的。
白米是许多国家的主食。然而,这些国家还有其他与白米一起食用的食物。
搜索“铁路便当”,这是日本特定火车线路上出售的特殊便当餐。你会发现在这些饭中有一份合理的米饭或米饭做的菜。你可能还会发现一些鱼,精心准备的蔬菜,也许还有一些超出你经验的东西。这在日本是相当丰盛的一餐。
虽然米饭通常被视为“一顿饭”,但在许多文化中,米饭会伴随着多种小菜,以提供各种营养。
当然,有比一碗白米饭更健康的东西可以吃。但是,还有更糟糕的食物:随便从任何一家快餐店买一份培根芝士三层汉堡,然后计算一下你摄入了多少脂肪和糖、

Gene Ewald, M.S. Physics, University of Minnesota - Twin Cities
Cheeseburgers are a staple food for more that 5% of the world’s population; but are cheeseburgers really healthy?
One question makes as much sense as another. There is nothing unhealthy about white rice. It would not be a good choice to be 100% of your intake; but rice eating populations also add other vegetables, fish, fruit, and other sources of fiber. Judging from the population, it seems to work. Rice is fine if that’s what you grow … few farm products are a complete package.
Other countries have a climate that grows other grains like wheat, corn, oats, beans, etc. They provide a good source of carbohydrates and protein. Pick any single fruit, vegetable, etc at the exclusion of others and you run risks. Getting your nutritional information from somebody’s blog is a greater risk.

芝士汉堡是世界上5%以上人口的主食; 但是芝士汉堡真的健康吗?
这个问题和另一个问题一样有道理。白米饭没有什么不健康。如果100%的摄入的话,这不是一个好的选择; 但吃大米的人群也会添加其他蔬菜、鱼、水果和其他纤维来源。从人类发展来看,这似乎奏效了。如果你种的是大米,那就可以了,毕竟很少有农产品能提供全套营养成分。
其他国家的气候适合种植其他谷物,如小麦、玉米、燕麦、豆类等,它们是碳水化合物和蛋白质的良好来源。直选出任何单一的水果、蔬菜等,而不去吃其他的,这都是在拿身体冒险。而从别人的博客上获取营养搭配的风险更大。

Alan Waller, I pay attention to details; I think a lot; and I read a lot.
It’s not the rice, it’s what you’re eating with it. In the project where I was working in southern India, with local ladies cooking traditional food, they didn’t consider a meal to be a meal unless it contained ingredients from twenty different plants. So we were getting a wide range of vitamins and trace elements in our food.
However, the Indian government made highly subsidized white rice available to the villagers for almost nothing. Poor people have usually had poor access to education and they aren’t aware of vitamins and such. They are not eating to get balanced nourishment, they are eating to get unhungry. White rice eaten without vegetables will do that for you, but you are likely to become obese.

不是米饭的问题,而是和米饭一起吃什么东西的问题。当我在印度南部的一个项目中工作时,我和当地的妇女一起烹饪她们的传统食物,她们认为一顿饭至少含有20种不同植物制成的香料才算饭。所以我们从食物中获得了大量的维生素和微量元素。
然而,印度政府几乎免费为村民提供高补贴的白米。穷人通常接受教育的机会很少,他们不知道维生素之类的东西。他们吃东西不是为了均衡营养,他们吃东西是为了不饿。吃白米饭不吃蔬菜会对你有好处,但你很可能会变得肥胖。

While on the project, I had a posterior vitreous detachment like most people of my age, but mine caused interior bleeding in the eye and my colleagues took me to the local subsidiary hospital (which “only” served 2.1 million people!) to have it looked at. The triage desk forms had two spaces: one for people who could write their name, one for people who had never learned to write where they could set their thumbprint.
In the waiting room in the eye department was full of mothers with small children – I realized that only about half of these ladies had ever been inside a hospital before. There were lots of informative posters on the walls, like you might see in any hospital. But only half of these were about the anatomy of the eye. The other half were about nutrition – because so many small children in India suffer partial blindness due to catastrophic lack of vitamins in their white rice diet.
You cannot give undereducated people white rice almost for nothing, unless you make sure they know what they need to eat together with it.

在这个项目中,我像大多数同龄人一样患上了后玻璃体脱离,当我的眼睛内部出血,我的同事带我去当地的附属医院(“只”为210万人服务!)检查。分诊表格有两个空间: 一个给会写名字的人,一个给从来没有学过写字的人,他们可以把指纹留在那里。
在眼科的候诊室里挤满了带着小孩的母亲——我意识到这些妇女中只有大约一半以前来过医院。墙上贴着许多信息丰富的海报,就像你在任何一家医院都能看到的那样。但其中只有一半是关于眼睛的解剖结构。另外一半是关于营养的,因为在印度,很多小孩因为只吃白米饭导致严重缺乏维生素而患上了部分失明。
你不能白给没受过教育的人白米饭,除非你能确保他们知道他们需要吃什么。

JohnKr, knows English
White rice is often unfairly criticized and can serve as a better alternative to brown rice in some situations. For instance, women going through pregnancy may benefit from the extra folate found in enriched white rice.
Additionally, people on a low-fiber diet and adults experiencing nausea or heartburn may find that white rice is easier to digest and does not trigger uncomfortable symptoms.
However, brown rice is still the better option for most. It contains a wider variety of vitamins, minerals, essential amino acids and plant-based compounds. It also has a lower glycemic index, which means its carbs are more slowly converted into blood sugar, making it more ideal for people with diabetes or prediabetes. That said, it’s perfectly fine to enjoy white rice in moderation without feeling guilty.
Though white rice is more processed, it’s not necessarily bad. Most white rice in the US is enriched with vitamins like folate to improve its nutritional value. Additionally, its low fiber content may help with digestive issues. However, brown rice is ultimately healthier and more nutritious. Not to mention, studies have shown that brown rice is better for diabetes, heart disease and weight maintenance.

白米经常受到不公平的批评,在某些情况下,白米可以作为糙米的更好选择。例如,正在怀孕的妇女可以从富含叶酸的白米中获益。
此外,低纤维饮食的人和感到恶心或胃灼热的成年人可能会发现,白米更容易消化,且不会引发不舒服的症状。
然而,糙米仍然是大多数人更好的选择。它含有多种维生素、矿物质、必需氨基酸和植物性化合物。它的血糖生成指数也较低,这意味着它的碳水化合物转化为血糖的速度较慢,这使得它更适合糖尿病或前驱糖尿病患者。也就是说,适度地享用白米饭而不感到内疚是完全没有问题的。
虽然精米经过了更多的加工,但它并不一定是坏事。在美国,大多数白米都富含叶酸等维生素,以提高其营养价值。此外,它的低纤维含量可能有助于消化问题。然而,糙米最终更健康,更有营养。更不用说,研究表明糙米对糖尿病、心脏病和保持体重更有好处。