Just like bread and pasta, rice often gets a bad reputation among keto enthusiasts and low-carb advocates.
However, those avoiding rice are not only missing out on some significant health benefits but also stigmatizing a staple food that is integral to nearly every culture worldwide.
According to the USDA’s Economic Research Service, over half of the global population relies on rice as a major part of their diet.
Read Also:Â Things You Don’t Know About Rice
For context, the nonprofit group USA Rice reports that the average person in Asia consumes around 300 pounds of rice annually, with that figure rising to 450 pounds in the United Arab Emirates. In comparison, Americans consume about 27 pounds per year.
“Rice is an affordable and convenient carbohydrate, and we need to stop demonizing it,” says Laura Ligos, RDN, CSSD, a registered dietitian and founder of The Sassy Dietitian in Albany, New York. “Rice can definitely be part of a healthy diet if consumed properly.”
What Happens When You Eat Rice Every Day
Rice’s versatility, affordability, and accessibility make it a daily staple for many. It can fit into a balanced diet, but there are some considerations to keep in mind. Here’s what happens when you eat rice regularly:
1. Energy Boost
“Rice is a nutrient-dense grain and an excellent source of carbohydrates, one of the three major macronutrients we need daily,” explains nutritionist Ehsani.
Carbohydrates are essential for providing fuel to the body, and the 2020-2025 Dietary Guidelines for Americans recommend that carbs make up 40% to 65% of daily calories.
Rice, especially for athletes, laborers, and those recovering from illness, offers a quick source of energy.
2. Improved Digestion
Rice is also part of the BRAT diet (bananas, rice, applesauce, toast), commonly recommended for those recovering from digestive issues.
“Rice is easy to digest and low in fat, which makes it a go-to food when dealing with an upset stomach,” says Ehsani.
This makes it beneficial for anyone recovering from stress, anxiety, or illness.
3. Variety of Micronutrients
Different types of rice provide various health benefits. “Rice contains more than 15 essential vitamins and minerals, such as folic acid, B vitamins, potassium, and magnesium,” says Lauren Harris-Pincus, M.S., RDN, author of *The Everything Easy Pre-Diabetes Cookbook*.
Brown rice, for instance, is rich in fiber and protein, while black and wild rice offer antioxidants and have a lower glycemic index.
Incorporating different varieties of rice into your meals can diversify your nutrient intake.
4. Potential Blood Sugar Spikes
Rice has a mid-range glycemic index, meaning it can cause a spike in blood sugar if eaten alone.
“If you’re not pairing rice with proteins or fats, it may negatively affect blood sugar,” Ligos notes.
Adding protein, fiber, and fats—such as vegetables and lean meats—can slow digestion and balance blood sugar levels.
A simple trick, Harris-Pincus adds, is to let rice cool before eating, which increases resistant starch and promotes a feeling of fullness.
5. Arsenic Exposure
Rice, particularly compared to other grains, can contain higher levels of arsenic, a naturally occurring chemical.
According to the World Health Organization, long-term exposure to arsenic has been linked to cancer.
To minimize arsenic intake, Ligos recommends choosing rice varieties grown in regions with lower arsenic levels, such as basmati from India or Pakistan, and washing rice before cooking.
6. Missing Out on Other Nutrients
While rice can be a healthy staple, eating it exclusively may cause you to miss out on the diverse nutrients found in other grains like quinoa, farro, and barley.
“It’s always a good idea to rotate your grains to get a broader range of nutrients,” Ehsani suggests.
By diversifying your grain intake and balancing rice with lean proteins, vegetables, and healthy fats, you can enjoy a more nutrient-dense diet.
Rice can certainly be part of a healthy lifestyle, but like with any food, moderation and variety are key to maximizing its benefits.
https://whatsapp.com/channel/0029VaihFajBadmT29ufud2Z
