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3 Benefits of rice flour and side effects

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Discover the 3 shocking health benefits of rice flour and side effects.

If you are looking to avoid wheat flour and/or gluten and are not sure where to turn, the benefit of rice flour is an option for you.

This gluten-free flour, also known as rice powder, is made from finely ground rice; It can be found in both white rice and brown rice forms and is a staple in Southeast Asia, Japan, and southern India.

Rice flour is a great substitute for wheat flour, as most wheat flour contains gluten, a protein that can irritate the digestive system or worse for anyone who is gluten intolerant.

Rice flour is a popular thickening agent because it can prevent liquid separation. It works great in soups, sauces, and gravies and is often used to make crackers, cakes, and meatballs.

But is rice flour good for you? That is an excellent question. On the positive side, it is rich in fiber and can protect the liver, but it also lacks nutrition that other flours might contain.

3 shocking health benefits of rice flour


Health Benefits of rice flour

1.- High in beneficial fiber

Our bodies need insoluble fiber to help get rid of waste, so if constipation is a problem, the benefits of rice flour, particularly brown rice flour, can help along with nuts, beans, and vegetables, such as cauliflower and potatoes, all foods that provide fiber.


Choosing a high fiber diet not only helps the body by eliminating waste, but it can also help lower cholesterol and keep blood sugar levels in check. It can even help minimize the risk of diverticular disease, colon disease, type 2 diabetes, and hypertension.

2.- Great gluten-free option

Rice flour is made from a gluten-free grain, which can make it the best option when it comes to someone with gluten intolerance and celiac disease. Gluten is a protein found in cereal products, such as wheat and rye.

Anyone with celiac disease suffers from a digestive condition that disrupts the immune system when it comes into contact with gluten.

For those with intolerance, albeit mild, it still aids the digestive process if avoided; the benefits of rice flour can help by offering an alternative.

3.- Benefits of rice flour for liver

The benefits of rice flour contain choline, which helps transport cholesterol and triglycerides from the liver to where they are needed within the body. Therefore, choline can help you maintain a healthy liver.

Choline is necessary to maintain the essential components of the membranes. Hepatocellular carcinoma is cancer that stems from chronic liver disease, and the rates are increasing; one study reported that a diet that is deficient in choline and high in fat showed rapidly progressive liver fibrosis in mice; Because rice flour contains choline, it can be a great option for keeping your liver in a healthy state.

Side effects of rice flour

Contains less folate than whole wheat flour: While both whole wheat and rice flour contain similar nutritional values, whole wheat flour has a rhythm of rice flour when it comes to folate.

These grains have a very close race to thiamine, niacin, and riboflavin, and both contain vitamin E, but whole wheat offers 14 percent of the daily recommendation for folic acid.


Folate is important as it helps remove homocysteine from the blood. This process can reduce the risk of cardiovascular disease.

Do you wonder why folate is so critical during pregnancy? It is essential for the development and growth of new cells, which is beneficial during growth pregnancy.

Has fewer phytonutrients than whole grain wheat: Both rice flour and whole wheat flour provide important anticancer phytonutrients called lignans, but whole wheat flour has 30 percent more.

Lignans can help balance estrogen levels in the body; foods that contain lignans can help reduce the risk of cardiovascular disease, cancer, and lower cholesterol levels.

Rice is generally easy to digest and can be part of a healthy diet; there has been recent controversy regarding arsenic in rice; In general, if you have concerns, consider using a mixture of flours to help cut down on excess rice flour.

If you suspect arsenic-related problems or seem to have digestive problems, stop consuming it immediately and be sure to seek professional help from your doctor.

Nutritional value of rice flour

There are three types of rice flour: brown rice flour, sweet rice flour, and white rice flour. Interestingly, white rice comes from brown rice. This occurs when the shell is removed.


One health benefit of having the brown rice version is that the husk remains intact, providing more fiber and nutritional value, such as increased calcium and zinc.

Brown rice flour has a nutty flavor and works best when combined with other flours to help avoid a dry, crumbly texture.

Sweet rice flour benefits come from short-grain sticky white rice, which contains more starch than white rice or brown rice, and is often used in Asian foods.

Although all three can act as thickening agents, the sweet rice version may be a better option given its sticky and starchy content.

One cup (158 grams) of white rice flour contains approximately:

578 calories

127 grams of carbohydrates

9.4 grams of protein


2.2 grams of fat

3.8 grams of fiber

1.9 milligrams manganese (95 percent DV)

0.7 milligrams vitamin B6 (34 percent DV)

Selenium 23.9 micrograms (34 percent DV)

4.1 milligrams niacin (20 percent DV)

0.2 milligrams thiamine (15 percent DV)

155 milligrams phosphorus (15 percent DV)


55.3 milligrams magnesium (14 percent DV)

1.3 milligrams pantothenic acid (13 percent DV)

0.2-milligram copper (10 percent DV)

1.3 milligrams zinc (8 percent DV)

One cup (158 grams) of brown rice flour contains approximately:

574 calories

121 grams of carbohydrates

11.4 grams of protein


4.4 grams of fat

7.3 grams of fiber

6.3 milligrams manganese (317 percent DV)

1.2 milligrams vitamin B6 (58 percent DV)

532 milligrams phosphorus (53 percent DV)

10 milligrams niacin (50 percent DV)

0.7-milligram thiamine (47 percent DV)

177 milligrams magnesium (44 percent DV)


3.9 milligrams zinc (26 percent DV)

2.5 milligrams pantothenic acid (25 percent DV)

0.4-milligram copper (18 percent DV)

3.1 milligrams iron (17 percent DV)

457 milligrams potassium (13 percent DV)

1.9 milligrams vitamin E (9 percent DV)

0.1-milligram riboflavin (7 percent DV)

25.3 micrograms of vitamin B12 (6 percent DV)


Considerations about rice flour

Rice flour contains less yeast, which may mean that when baking, you will need more baking soda, the benefits of white rice flour has a silky smooth texture and a very white color, which makes it stand out from others.

It can be found in Asian markets and health food stores, but if you have a coffee grinder or high-powered blender, you can simply make your own.

For the most part, rice flour can be interchanged with all-purpose white flour with very little difference as they work the same way when used in cooking.

Both rice flour and all-purpose flour are great as thickening agents for soups, sauces, dips, and roux.

Is rice flour healthy ?

With the growing need for gluten-free foods, the benefits of rice flour can be a great option. However, it is important to understand that some foods may lack some nutritional value.

Many gluten-free bakery products provide lower protein, fiber, and mineral content, as well as a high glycemic index than some gluten-containing foods. However, by adding rice and buckwheat flour, egg white, or whey protein, nutritional values can be improved.

At the same time, some studies show that the glycemic index of some of the latest gluten-free products has been vastly improved by adding ingredients with a high mineral density, such as amaranth, buckwheat, or flaxseed flour.


Where to find and how to make rice flour

Rice flour is not difficult to find and can be purchased at most grocery and health food stores. You can buy it in individual bags or bulk, Asian specialty stores also have rice flour.

Making rice flour is easy! All you have to do is place the rice in a high-powered blender or food processor and grind it into a flour consistency.

Another option is a grain mill; A grain mill will grind wheat, rice, oats, barley, quinoa, and other small and hard dry grains with the ability to adjust for coarse or fine textures.

When it comes to savings, you are likely to save around 50 percent compared to buying them previously.

Final thoughts

Rice flour can be a great alternative to your diet, especially if you are gluten intolerant or have celiac disease. Experiment with different recipes to see what works best. Also, keep in mind that you may lose some nutrients, but overall, rice flour is a safe and delicious alternative.

On the plus side, rice flour is gluten-free, rich in fiber, and can help protect your liver. On the downside, it is lower in nutrients and phytonutrients than other flowers and is also relatively high in carbohydrates and calories.

If you want a gluten-free alternative to wheat flour, try rice flour, but remember to check out other gluten-free flour options, such as coconut flour, sprouted flour, oatmeal, almond flour, tapioca flour, chickpea, sorghum flour, cassava flour, amaranth flour, buckwheat flour, teff flour or even cricket flour.


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