Rice is more than just a staple; it's a cultural cornerstone and a nutritional powerhouse for over half the world's population. From fragrant basmati in India to sticky sushi rice in Japan, this humble grain finds its way into daily meals across continents. But what really happens to your body when you eat rice every day? Is it a health hero or a hidden hazard? The answer depends on the type of rice and how it fits into your overall diet. While white rice is often criticised for its high glycemic index, whole grain varieties like brown, red, and black rice offer impressive health benefits. Let's explore how daily rice consumption affects your body.
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Health Benefits Of Eating Rice Daily
1. Rice Fuels Your Body with Energy
Rice is primarily composed of carbohydrates, the body's preferred source of energy. This makes it an excellent fuel, especially for those with active lifestyles. The brain, in particular, relies heavily on glucose derived from carbs like rice to function optimally. Brown rice, with its intact bran and germ, provides a slower, more sustained energy release compared to white rice, which is digested quickly and can spike blood sugar levels.
2. Whole Grain Rice Supports Heart Health
Eating whole grains like brown rice daily has been linked to improved cardiovascular health. A randomised controlled trial found that consuming three servings of whole grains per day, including brown rice, helped lower blood pressure and reduce the risk of heart attacks and strokes, rivalling the effects of some medications but without the side effects. Brown rice is rich in magnesium, which supports heart rhythm and blood vessel function.
3. It May Lower Your Risk of Type 2 Diabetes
Harvard researchers discovered that replacing white rice with brown rice could reduce the risk of type 2 diabetes by up to 16%. Conversely, eating white rice daily was associated with a 17% higher risk of developing diabetes. This is largely due to the fibre and lower glycemic index of brown rice, which helps regulate blood sugar levels more effectively.
4. Rice Promotes Digestive Health
Brown rice contains insoluble fibre that aids digestion and promotes regular bowel movements. It can help prevent constipation and improve gut health. Additionally, because rice is naturally gluten-free, it's a safe and nutritious option for people with celiac disease or gluten sensitivities.
5. Antioxidants in Coloured Rice May Fight Disease
Pigmented rice varieties like red, black, and purple rice contain significantly more antioxidants than white or even brown rice. These antioxidants have shown promising anti-inflammatory and anticancer properties in lab studies, including activity against breast cancer and leukaemia cells.
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Rice can be used to make healthy, balanced meals.
Potential Risks: Arsenic and Overconsumption
While rice offers many benefits, it's important to be mindful of arsenic levels, especially in brown rice. The bran layer, while nutritious, can also accumulate more arsenic from the soil. Experts recommend varying your grain intake and rinsing rice thoroughly before cooking to reduce exposure.
Should You Eat Rice Every Day?
Eating rice every day can be part of a healthy diet, especially if you choose whole-grain varieties and balance it with other nutrient-rich foods. From boosting energy to protecting your heart and digestive system, rice offers a range of benefits. Just be mindful of the type and quantity. Combine varieties of rice in a week and make sure that you control the quantity of rice and increase the quantity of proteins and vegetables to go along with it.
Here are the best ways to eat rice every day in a healthy way:
1. Choose Whole Grain Varieties
Opt for brown, black, red, or wild rice along with white rice. These varieties retain the bran and germ, offering more fibre, antioxidants, and essential minerals like magnesium and manganese.
Brown rice supports heart health and blood sugar stability. Black and red rice are rich in anthocyanins, powerful antioxidants linked to reduced inflammation.
2. Cook Rice Using the ACS Method
The American Chemical Society (ACS) method involves adding a teaspoon of coconut oil to boiling water before cooking rice, then refrigerating it for 12 hours. This process increases resistant starch, which:
- Lowers the glycemic impact
- Feeds beneficial gut bacteria
- Reduces calorie absorption by up to 60%
3. Mix in High-Fibre, High-Protein Ingredients
Boost the nutritional profile of rice by adding:
- Lentils and quinoa: A famous dietitian hack combines white rice with lentils and quinoa to add fibre and protein.
- Vegetables: Stir-fry rice with carrots, peas, broccoli, and bell peppers.
- Healthy fats: Use olive oil or avocado oil sparingly for sauteing.
- This combo makes rice more filling and balances blood sugar levels.
Combine rice with other foods to increase the nutrient content of the dish.
4. Cool and Reheat for Resistant Starch
Cooking rice, then cooling it overnight and reheating before eating, increases resistant starch, which:
- Acts like fibre
- Improves gut health
- Reduces blood sugar spikes
5. Use Rice as a Base for Balanced Meals
Instead of eating rice alone, pair it with:
- Lean proteins: Chicken, tofu, fish, or legumes
- Healthy sauces: Low-sodium soy sauce, coconut aminos, or yoghurt-based dressings
- Fermented foods: Kimchi or pickled vegetables for gut health
This approach turns rice into a nutrient-dense, satisfying meal.
(Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)