Just like bread and pasta, rice is often unfairly criticized in popular diets. However, dismissing rice means missing out on significant health advantages and a versatile grain that forms the base for countless nutritious and delicious dishes worldwide.
Globally, rice is a dietary cornerstone for a significant portion of the population. Data from the USDA’s Economic Research Service indicates that over half of the world’s population relies on grains like rice as their primary food source. To put this into perspective, the industry group USA Rice reports that the average Asian resident consumes around 300 pounds of rice annually, with figures reaching approximately 450 pounds per year in the United Arab Emirates. Even in the United States, the average person consumes about 27 pounds of rice each year.
According to registered dietitian nutritionist Laura Ligos, RDN, CSSD, “Rice is an accessible and economical carbohydrate source. We need to move away from demonizing it and instead educate people on how to incorporate it healthily into their diets. Rice can absolutely be a component of a balanced eating plan.”
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Benefits of Eating Rice
Rice’s versatility, accessibility, and affordability make it a regular dietary choice for many, even daily. Incorporating rice into your daily meals can lead to several positive health outcomes.
Energy Boost
Carbohydrates are essential for bodily functions. Dietary guidelines, such as the 2020-2025 Dietary Guidelines for Americans, recommend that carbohydrates comprise 40% to 65% of your daily caloric intake.
“Carbohydrates are the primary fuel source for our bodies, providing the energy we need daily. Rice, as a nutrient-rich grain, is an excellent source of these vital carbohydrates, one of the three macronutrients we require daily,” explains Roxana Ehsani, M.S., RD, CSSD, a board-certified sports dietitian. She highlights fat and protein as the other crucial macronutrients.
Ligos further emphasizes rice’s role as a quick energy source, particularly beneficial for individuals with high energy demands, such as athletes, those in physically demanding jobs, and individuals recovering from illness, injury, or pregnancy.
“Carbohydrates are crucial macronutrients for energy, hormone production, cognitive function, and numerous other bodily processes,” Ligos adds.
Smoother Digestion
Rice is a key component of the “BRAT diet” (Bananas, Rice, Applesauce, Toast), often recommended for individuals experiencing digestive discomfort like nausea, vomiting, or diarrhea.
Ehsani notes, “Plain rice is often considered easily digestible and gentle on the stomach, particularly when dealing with stomach upset or illness. Its low fat content further aids digestion.”
Ligos points out that easily digestible carbohydrates like rice can be beneficial even beyond digestive issues. They can be helpful for those experiencing stomach upset due to stress or anxiety, recovering from illness, or as a pre- or post-workout snack.
Variety of Micronutrients
The nutritional benefits of rice vary depending on the type. Ehsani explains that different types of rice offer distinct health advantages.
Lauren Harris-Pincus, M.S., RDN, founder of NutritionStarringYOU.com, states, “Rice provides over 15 essential vitamins and minerals, including folic acid, B vitamins, potassium, magnesium, selenium, fiber, iron, and zinc.” She elaborates, “While white and brown rice share similar nutritional profiles, brown rice contains slightly more calories, fiber, protein, manganese, selenium, magnesium, and B vitamins. Wild rice and black rice, also known as forbidden rice, are richer in antioxidants and lower in calories, with a lower glycemic index.”
To maximize micronutrient intake and flavor diversity, incorporating various types of rice into your regular diet is recommended.
Potential Drawbacks of Eating Rice
While rice can be a healthy part of a balanced diet, it’s important to be aware of potential downsides.
Blood Sugar Spikes
Due to its carbohydrate content, rice can cause blood sugar levels to rise, especially when consumed in isolation. White rice has a higher glycemic index (GI), while brown rice falls into the moderate category due to its fiber content, according to MedlinePlus.
Ligos cautions, “Without sufficient physical activity or inadequate protein and fat intake alongside rice, it can negatively impact blood sugar levels,” especially for those aiming for stable blood sugar.
However, simple actions like a short walk after meals can help mitigate blood sugar spikes. Ligos suggests, “Consuming rice around your most active times of the day, paired with protein and fat, can be beneficial for blood sugar management, particularly before or after exercise.”
Ehsani recommends enhancing rice dishes with vegetables for added fiber and incorporating protein sources like fish, chicken, tofu, or eggs for sustained energy and balanced blood sugar.
Harris-Pincus highlights a simple technique for slower digestion: cooling rice after cooking increases its resistant starch content. “Both white and brown rice are significant sources of resistant starch, especially when cooled and then reheated. Resistant starch aids in promoting fullness and healthy weight management.” Preparing rice in advance and enjoying leftovers can lead to slower digestion.
Arsenic Consumption
Compared to other grains, rice can contain higher levels of arsenic, a naturally occurring compound found in soil and water, as noted by Ligos and confirmed by the Dartmouth Toxic Metals Superfund Research Program. The World Health Organization links long-term arsenic exposure to increased cancer risk. To minimize arsenic intake:
- Opt for rice varieties known to be lower in arsenic, such as white basmati rice from India, Pakistan, and California, and sushi rice from the U.S.
- Wash rice thoroughly before cooking.
- Diversify your grain intake by including options like quinoa, bulgur, farro, and amaranth, which tend to be lower in arsenic.
Displace More Nutrient-Dense Foods
Just as variety is key in fruit and vegetable consumption, incorporating a range of grains is crucial for a balanced micronutrient intake.
Ehsani advises, “Relying solely on rice daily might limit your intake of nutrients found in other grains like quinoa, bulgur, farro, oats, barley, millet, teff, and amaranth. Grain variety is always beneficial.”
Furthermore, consider the overall composition of your meals. While rice can be a central element, ensure balanced plates with lean protein, fruits, vegetables, and healthy fats, paying attention to portion sizes.
Rice Nutrition Information
The USDA’s FoodData Central database provides the following nutritional information for a 1-cup cooked serving of different rice varieties:
Wild Rice
- Calories: 166
- Total Carbohydrates: 34 g
- Dietary Fiber: 3 g
- Protein: 7 g
Brown Rice
- Calories: 218
- Total Carbohydrates: 46 g
- Dietary Fiber: 4 g
- Protein: 5 g
White Rice
- Calories: 242
- Total Carbohydrates: 53 g
- Fiber: 0g
- Protein: 4 g
Beyond macronutrients and varying micronutrient profiles, rice is incredibly versatile. Ehsani suggests, “Enjoy it plain, in pilafs, stir-fries, as a breakfast alternative to oats, or in sweet and savory dishes. Rice readily absorbs flavors from herbs and spices, or it can be enjoyed simply.”
Will Eating Rice Make You Gain Weight?
While rice provides essential nutrients and energy, excessive consumption of any food, including rice, can lead to weight gain. Moderation is key.
Harris-Pincus recommends a balanced plate composition for sustained energy and weight management: half non-starchy vegetables, one-quarter lean protein, and one-quarter carbohydrates like rice.
Apply this principle to recipes like Crispy Fish Taco Bowls, Vegan Coconut Chickpea Curry, and Smoked Turkey, Kale & Rice Bake for balanced and flavorful meals.
The Bottom Line
“Rice is a cultural staple for many and deserves recognition for its culinary and health contributions,” Ligos emphasizes.
Ehsani concludes that rice, even white rice, can be part of a healthy diet. “In my heritage, white rice is a dinner table staple. For patients who eat rice regularly, we focus on balancing their meals with other nutrient-rich foods.”
Ligos advises mindful portion control and pairing rice with protein and fat for sustained energy and stable blood sugar. “Health encompasses more than just calories and nutrients; it includes enjoyment and food satisfaction. A staple like rice, easy to prepare and delicious, is a definite win.”
