Rice, like bread and pasta, has a terrible reputation among keto and low-carb proponents.

However, those who eschew rice not only miss out on some substantial health benefits, but they also stigmatise a basic meal that is essential to practically every culture on the planet.

According to the USDA’s Economic Research Service, more than half of the world’s population eats rice as a staple.

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For background, the non-profit organisation USA Rice claims that the average Asian consumes approximately 300 pounds of rice per year, with the figure climbing to 450 pounds in the UAE. In comparison, Americans consume approximately 27 pounds each year.

“Rice is an affordable and convenient carbohydrate, and we need to stop demonising it,” says Laura Ligos, RDN, CSSD, a registered dietitian and owner 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.

Many people rely on rice as a daily staple due to its variety, affordability, and accessibility. It can be included in a balanced diet, but there are certain things to bear in mind.

What occurs when you consume 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,” says Ehsani, a dietitian.

Carbohydrates are vital for fuelling the body, and the 2020-2025 Dietary Guidelines for Americans recommend that carbs account for 40% to 65% of daily calories.

Rice, particularly for athletes, labourers, and those recovering from sickness, provides an immediate source of energy.

2. Improved digestion

Rice is also included in the BRAT diet (bananas, rice, applesauce, and toast), which is often recommended for people recuperating from digestive difficulties.

“Rice is easy to digest and low in fat, which makes it a go-to food when dealing with an upset stomach,” Ehsani says.

This makes it ideal for anyone recovering from stress, anxiety, or sickness.

3. Variety of micronutrients

Different types of rice offer a variety of health benefits. “Rice contains more than 15 essential vitamins and minerals, such as folic acid, B vitamins, potassium, and magnesium,” explains Lauren Harris-Pincus, M.S., RDN, author of *The Everything Easy Pre-Diabetes Cookbook.

Brown rice, for example, is high in fibre and protein, whilst black and wild rice include antioxidants and have a lower glycaemic index.

Incorporating various types of rice into your meals can help to diversify your nutritional intake.

4. Possible blood sugar spikes

Rice has a mid-range glycemic index, meaning it might cause an increase in blood sugar if eaten alone.

“If you’re not pairing rice with proteins or fats, it may negatively affect blood sugar,” Ligos says.

Including protein, fibre, and lipids, such as veggies and lean meats, can slow digestion and regulate blood sugar levels.

Harris-Pincus adds that allowing rice to cool before eating boosts resistant starch and improves a sense of fullness.

5. Arsenic exposure

Rice, unlike other grains, can have greater quantities of arsenic, a naturally occurring chemical.

According to the World Health Organisation, long-term arsenic exposure has been related to cancer.

To reduce arsenic exposure, Ligos suggests eating rice farmed in areas 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 nutritious staple, consuming it exclusively may cause you to miss out on the various nutrients present in other grains such as quinoa, farro, and barley.

“It’s always a good idea to rotate your grains to get a broader range of nutrients,” according to Ehsani.

You can have a more nutrient-dense diet by varying your grain intake and incorporating rice with lean proteins, vegetables, and healthy fats.

Rice can be part of a healthy lifestyle, but like with any diet, moderation and diversity are essential for maximising its advantages.

Protein is essential for the health of all body components, including the muscles and hair.

While many people are familiar with traditional protein sources such as beans, dairy, meat, poultry, and seafood, many vegetables are also high in protein.

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To ensure that you obtain all of the required amino acids, eat a range of protein-rich foods, such as whole grains, legumes, nuts, seeds, and these high-protein veggies.

Here are six protein-rich veggies you may incorporate into your diet, rated from highest to lowest in protein content:

1. Green Peas

Peas are a versatile, protein-rich vegetable. One cup of green peas offers a significant quantity of fibre (35% of the daily recommendation), making them a perfect complement to recipes such as pasta, stir-fry, or soup for nutritional boost.

2) Spinach

Spinach is the second-most protein-rich vegetable and a nutritional powerhouse.

It is high in vitamins A, K, and C, which boost the immune system, improve vision, and promote appropriate blood flow.

This ranking is for cooked spinach, so try using frozen spinach in your meals for convenience and health advantages.

3. Sweet corn

Despite common misunderstandings, sweet corn has many health benefits. Like peas, it is high in fibre, with 12% of the daily recommended amount per cup.

Pairing it with protein can keep you full and satisfied.

Keep some in the freezer for quick and easy corn recipes whenever you need a nutritional boost.

4. Avocado

Avocados include more than simply protein; they are high in potassium and fibre, both of which promote heart health and weight management.

While avocado toast is a popular dish, there are plenty additional ways to consume this high-protein vegetable besides toast.

5. Mushrooms

Mushrooms stand out due to their meaty flavour and high protein content. One cup sautéed mushrooms contains around 4 grammes of protein.

Mushrooms are very high in B vitamins and vitamin D, especially when grown under UV light.

They can be used in a number of meals to enhance flavour and nutrients.

6. Potatoes

Potatoes are typically criticised for being high in carbohydrates, yet they are also packed in nutrients.

One cup of boiled potatoes meets 20% of your daily potassium needs and 25% of your vitamin C requirements.

Potatoes are a filling alternative, with 3 grammes of protein per cup.

To increase protein intake, try eating a baked potato with the skin, which contains roughly 4 grammes of protein.

Conclusion

Though vegetables may not be the first thing that springs to mind when considering protein sources, they can nevertheless play an important role in your overall protein intake.

Including a variety of these protein-rich veggies in your meals helps you satisfy your nutritional requirements.

Keep your meals interesting by experimenting with new vegetable-focused recipes that are both flavourful and healthful.

Fat and carbohydrates are frequently criticised, yet protein continually receives positive attention.

This is understandable: protein is needed for maintaining strong bones, muscles, skin, and a variety of biological processes, as well as supporting innumerable chemical interactions required for good health.

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However, it is crucial to realise that more protein does not always mean better.

The National Academies of Sciences, Engineering, and Medicine recommend that protein account for 10 to 35 percent of daily caloric consumption, or 50 to 175 grammes.

Despite this, many people choose high-protein diets in order to shed weight or improve muscle tone.

A 2022 review in the *Journal of Cachexia, Sarcopenia, and Muscle* concluded that surpassing these recommendations does not increase athletic performance and results in relatively minor muscle gains in healthy persons who engage in resistance training.

In fact, ingesting too much protein can be harmful to healthy people, resulting in a shortage of fibre, carbs, and other vital nutrients.

Prolonged high-protein consumption can strain the kidneys, liver, and bones, raising the risk of heart disease and cancer.

Here are some important warning signals that you might be eating too much protein:

1. Frequent urination

If you find yourself urinating frequently, it could be a sign of too much protein intake. The kidneys can only manage a certain quantity of protein at once, resulting in waste accumulation from protein breakdown.

A 2020 study in *Nutrients* found that people who ate plant-based and low-fat dairy had a decreased incidence of kidney stones than those who ate high-animal-protein diets.

Increased uric acid generation from animal protein can raise the danger of kidney stones, while excess waste can create an acidic environment, resulting in frequent urination and probable bone and liver problems.

2. Feeling down

While a high-protein diet can help you reach your summer body goals, it can also lead to sadness.

A 2018 study from *Lifestyle Genomics* discovered that high-protein, low-fat diets may increase depression risk.

Furthermore, a 2020 study found an association between low-carb diets and worry or stress.

Carbohydrates aid in the release of serotonin, the body’s “feel-good” hormone, therefore eating a reasonable amount of carbs can help reduce anxiety and depression.

3. Constipation

High-protein diets frequently lack fibre, especially when the majority of the protein comes from animal products.

Fibre is essential for proper digestion because it helps transport food through the intestines. It is predominantly found in plant-based meals such as whole grains, legumes, fruits, vegetables, nuts, and seeds.

To relieve constipation, eat fiber-rich foods like beans or whole grains in addition to protein.

4. Weight Gain

Although high-protein diets can help you lose weight quickly, the long-term implications may be less favourable.

These diets often limit carbs, which can be difficult to follow.

This limitation might cause cravings and decreased energy for exercise, making it simpler to recover lost weight.

Dr. Sandra Aamodt, a neurologist, recommends against using weight-loss strategies that are not sustainable in the long run.

5. Constant Fatigue

Even if you’re getting enough sleep, too much protein might leave you feeling tired. Overconsumption can strain the kidneys, liver, and bones, making them work harder.

Furthermore, a shortage of carbohydrates might impair brain function and leave you feeling exhausted.

Increasing your intake of healthy carbohydrates, such as whole grains, fruits, and vegetables, will help you regain energy while also providing critical vitamins and minerals.

6. Bad Breath

If you or someone you know has attempted the keto diet, you may be aware of “keto breath.”

This happens when the body switches to a larger protein and fat intake at the expense of carbs, releasing ketones with a strong odour akin to acetone (the main element in nail paint remover).

To get rid of bad breath, try balancing your macronutrient intake by eating extra healthy carbs alongside your protein.

Replacing certain animal proteins with plant-based alternatives such as whole grains and legumes will help you maintain your protein consumption while increasing your healthy carbohydrates.

Conclusion

Consuming too much protein, like any other nutrient, can be detrimental to your health.

Instead, including a reasonable quantity of protein everyday alongside a varied selection of plant-based foods can provide more long-term benefits than focussing solely on short-term effects.