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.