The Pros and Cons of Eating Rice Everyday: Is it Really Good for You?

Is Eating Rice Every Day Actually Beneficial?

Rice is an amazing source of high-quality carbohydrates. It contains three times the amount of protein and six times the amount of fiber as other grains.

Rice is a staple food for many cultures around the world. It is a grain that can be ground into flour, boiled into porridge, or cooked and eaten as a side dish.

Rice provides essential nutrients necessary for physical, mental, and emotional health.

Eating rice daily can provide numerous nutritional benefits, including improved digestion, better heart health, and increased energy levels.

This article will explore what rice is, discuss the various nutritional benefits of adding it to your daily diet, and briefly describe the pros and cons of eating rice daily.

What is Rice?

I don’t think there is anyone in the world who does not know what rice is, but for the sake of this article, rice is one of the most important crops in the world, and it has been an integral part of human diets for thousands of years.

Rice (Oryza sativa) is a cereal grain belonging to the grass family Poaceae, and it is grown in many parts of the world, including Africa, Asia, Europe, and Latin America.

It contains varying amounts of carbohydrates, proteins, fats, and minerals such as manganese and phosphorus, depending on how it is processed.

Nutritionally speaking, rice provides energy in the form of complex carbohydrates. It also contains some essential amino acids like lysine —that are necessary for growth but cannot be synthesized by our bodies, so they must be obtained from food sources.

Additionally, rice does not contain gluten or cholesterol and offers a range of vitamins such as thiamin, niacin, and riboflavin.

The Pros of Eating Rice Everyday

Eating rice daily is a dietary practice that has been around for centuries, and for a good reason. Numerous health benefits associated with regularly consuming rice make it an ideal part of anyone’s diet.


From improved digestion to a lowered risk of heart disease, there are many reasons why incorporating rice into one’s daily meal plan can be beneficial to overall well-being.

1. White Rice Is Easy to Digest

White rice is one of the most easily digested foods available, making it a great option for those with gastrointestinal issues.

As it is low in fiber and contains minimal amounts of gluten, white rice can be easily broken down by the body allowing for better absorption and digestion. It also helps to absorb other nutrients from other foods consumed simultaneously, contributing to a balanced diet.

The complex carbohydrates found in white rice are broken down slowly by enzymes in saliva, helping to regulate blood sugar levels, which can benefit those with diabetes or hypoglycemia.

White rice also has a low glycemic index rating, meaning its energy release is slow and steady rather than sudden, like other types of carbohydrates.

Furthermore, because its starch content has been removed through processing, it does not cause bloating or abdominal discomfort as often seen when eating more processed grains such as wheat flour.

Related: What Ashwagandha is Good for? Science-Backed Health Benefits

2. White Rice Can Help with Chronic Digestive Issues

White rice is an important food for those suffering from chronic digestive issues. Rich in carbohydrates, white rice provides essential energy and is easy to digest. According to recent research, the dietary benefits of white rice can help improve digestion for people with certain chronic illnesses.

The soluble fiber found in white rice helps break down foods faster, allowing them to move through the digestive system at a healthy rate. In addition to improving digestion, eating white rice may also reduce inflammation associated with certain gastrointestinal issues.

This has been linked to a decreased risk of developing ulcers and other gastric disturbances. Additionally, consuming small amounts of white rice can provide extra energy that can be used by those struggling with weakened immune systems due to chronic illness.

3. White Rice Is a Perfect Complement to Bone Broth

White rice is a fantastic accompaniment to bone broth for those looking for a nutrient-rich meal. It is known that bone broth contains amino acids, minerals, and other essential nutrients vital for physical health, such as glucosamine and chondroitin.

As a neutral-tasting starch, white rice provides the perfect platform to easily absorb all of these beneficial ingredients.

In addition to providing an ideal culinary base, white rice offers additional nutritional benefits. White rice is low in fat and an excellent source of carbohydrates and fiber, which can aid in digestion and help stabilize blood sugar levels after meals.

Additionally, it contains B vitamins like folate, thiamine, and niacin which are necessary for energy production and nervous system functioning.

4. Fiber-Rich Rice to Make Diet Goals Easy

A fiber-rich diet has been linked to numerous health benefits, from improved digestive health to better blood sugar control. Now, thanks to the development of new rice varieties with increased dietary fiber content, those looking for an easy way to meet their nutritional goals can do so easily.

One such variety is Fibre-Rich Rice, a product developed by several leading agricultural institutes in India in collaboration with the Indian Council of Agricultural Research (ICAR). This type of rice is enriched with bran flakes high in dietary fiber and other essential nutrients like vitamins and minerals.

This unique combination makes it easier for consumers to incorporate more fiber into their diets without sacrificing taste or flavor. Furthermore, Fibre-Rich Rice is also low in fat and saturated fats, making it an ideal choice for those looking to maintain their weight or lower cholesterol levels.

5. No Cholesterol and Trans Fats

Cholesterol and trans fat can both be detrimental to one’s health; high levels of total cholesterol are associated with an increased risk for coronary heart disease, while trans fats have been linked to higher risks of developing type 2 diabetes and cardiovascular diseases.

Rice does not contain any unhealthy substances, making it an ideal choice for individuals seeking healthier alternatives when preparing meals.

6. Improves Nervous System Health

The nervous system controls all bodily functions and communicates with organs, muscles, and tissues to regulate physical activities like breathing, thinking, speaking, and digesting food.

For this reason, it is important to maintain a healthy nervous system for optimal overall wellness. Rice has been found to contain essential nutrients that have positive effects on the brain and nerves.

Amino acids such as lysine and methionine are found in rice grains, including brown rice, white basmati rice, and wild pecan rice, which are all excellent sources of nutrition for the body’s nervous system.

7. Natural Anti-Inflammatory and Gluten Free

Rice is becoming increasingly popular among those looking for natural, gluten-free alternatives to common food staples. A recent study by the University of California at San Francisco found that rice can reduce inflammation and even help treat conditions like arthritis.

The study suggests that compounds in brown rice inhibit enzymes, which can reduce inflammation. These same compounds also contain antioxidant and anti-inflammatory properties that may be beneficial for treating certain conditions.

Further research is needed to determine if the results seen in this study could be replicated in humans outside a laboratory setting.

In addition to its potential anti-inflammatory benefits, rice is naturally gluten-free and can replace wheat and other grains in many dishes.

It’s also low in fat, sodium, and calories, making it a great choice for anyone looking to maintain a healthy diet while still enjoying their favorite meals.

8. Can Help Reduce Cancer Risks

A recent study by medical experts examined the effects of consuming white and brown rice on health outcomes. The results showed that individuals who ate white or brown rice at least three times per week were more likely to have lower risks of developing certain types of cancer.

This included cancers such as stomach, colon, endometrial, esophageal, ovarian, and prostate cancer. The study further explored how regular cooked white and brown rice consumption could reduce the risks due to dietary fiber, vitamins, minerals, and other bioactive compounds in these varieties.

9. Can Be Used for Skin Care

Rice is a versatile grain used for centuries in many cultures as a staple. However, rice also has other uses, namely for skin care. Studies have shown that the properties of rice can be beneficial to the skin when applied topically.

Rice contains natural antioxidants and nutrients such as Vitamin B, Vitamin E, and ferulic acid that can protect the skin from damage caused by free radicals. It also helps to reduce inflammation and irritation due to its anti-inflammatory properties.

In addition, it has anti-aging benefits because it works to reduce wrinkles, lines, and dark spots on the skin.

The most common way to use rice for skin care is through topical application of various mixtures made with ground or powdered rice.

10. Good Source of Protein

Rice is an abundant source of protein, and its importance to human health should not be overlooked. Protein is a key nutrient that helps regulate the body, support growth and development, and provide energy.

Rice provides an excellent source of high-quality protein for those on plant-based diets which may need to supplement their diet with additional dietary protein sources.

Studies have shown that rice contains around 8% protein content by dry weight, which can vary depending on the type of rice consumed. Of this 8%, most of it is composed of essential amino acids – some varieties contain higher amounts than others.

Brown rice contains slightly more protein than white varieties due to its outer layer being rich in nutrients such as fiber, vitamins, minerals, and other healthy compounds.

Amino acids are essential building blocks that are important for maintaining optimal health.

11. Promotes Heart Health

Rice is an important part of many diets worldwide, and for a good reason. Not only is it nutritious and filling, but recent studies have suggested that regular rice consumption may benefit heart health.

This is due to its unique composition, which includes several key vitamins and minerals that are key components in keeping hearts functioning optimally.

The major source of rice’s heart-healthy benefits comes from its high levels of selenium, a trace mineral essential to maintaining proper cardiovascular health.

Additionally, rice can help reduce cholesterol levels while supplying significant quantities of thiamin, which is important in energy production and overall metabolic functioning.

Most notably, however, researchers believe that a diet rich in white or brown rice can lower the risk of stroke by as much as 10% due to its antioxidants that protect against inflammation throughout the body.

Related: 18 Evidence-Based Health Benefits of Quinoa

12. Controls Blood Sugar Levels and Blood Pressure

Rice is a staple in many diets worldwide, and for a good reason. It is an effective way of controlling both blood sugar levels and blood pressure.

Rice contains high levels of dietary fiber, which can help reduce high cholesterol and prevent diabetes-related symptoms from developing.

Additionally, rice is low on the glycemic index, meaning it does not cause sharp increases or decreases in blood glucose levels. This helps maintain steady blood sugar levels over time.

Furthermore, research has demonstrated that consuming white or brown rice can significantly lower systolic and diastolic blood pressure readings.

The magnesium and potassium in rice have been linked to improved cardiovascular health, helping reduce hypertension risk factors and regulate heart rate more efficiently. Eating rice regularly may benefit those with high blood pressure or at risk of developing hypertension-related illnesses.

13. Deliciously Satiating

Rice is one of the world’s most popular and widely consumed grains. It is a highly nutritious grain, providing essential vitamins and minerals like niacin, thiamin, manganese, and selenium. Furthermore, studies have suggested that rice is satiating and can help with weight management.

A recent study showed that consuming rice increases feelings of fullness compared to other carbohydrates such as pasta or potatoes.

This finding was also supported by a different study which found that white rice had higher satiety ratings than other sources of carbohydrates like bread or cookies – despite its lower fiber content.

These results suggest that eating rice may be more filling than other carbohydrate-based foods for the same amount of calories.

14. Gluten-Free Indulgence

Rice is a gluten-free indulgence that many people enjoy as part of their regular diet. It can be consumed in various forms, such as white or brown rice, sushi rice, and even popcorn! Rice has been around for thousands of years and is native to Southeast Asia. It’s an important staple food for many cultures throughout the world.

For those with celiac disease or gluten sensitivities, consuming rice can help them maintain a healthy lifestyle without worrying about adverse side effects from ingesting gluten. Rice contains important vitamins and minerals that are essential to maintaining good health.

Additionally, it is low in fat and dietary fiber, making it an ideal choice for individuals watching their weight or looking to improve their overall health.

15. Rich Source of Amino Acids

Rice is an important source of amino acids for many individuals worldwide. It contains all nine essential amino acids required for human health, making it a valuable addition to any diet. As such, rice can offer significant health benefits to those who make it part of their regular eating habits.

Amino acids are the building blocks of protein and are necessary for proper growth and development in humans. Rice contains all nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine tryptophan, and valine.

These essential amino acids cannot be produced by the body and must be obtained through food sources like rice.

The Cons of Eating Rice Everyday

Eating rice daily can be a convenient and tasty way to get your daily carbohydrates. But regarding your overall health, there are some potential cons that you should be aware of.

White rice, in particular, is a refined grain that has been stripped of its bran and germ, which are the parts of the grain that contain essential vitamins, minerals, and fiber.

As a result, white rice is low in these essential nutrients and is considered a less-than-ideal source of carbohydrates. Eating too much white rice can put you at risk for several health issues.

One of the biggest disadvantages of eating white rice daily is that it can contribute to weight gain. White rice is a high-glycemic food, meaning it causes a quick spike in blood sugar levels, followed by a rapid drop.

This can leave you feeling hungry and craving more food shortly after eating.

Eating too much white rice can also increase your risk of type 2 diabetes since high-glycemic foods are associated with an increased risk of this chronic condition.

In addition, eating too much white rice can contribute to digestive issues. While white rice is gluten-free, it is often highly processed and can be difficult for your body to digest. Eating too much white rice can lead to constipation, bloating, and abdominal discomfort.

Finally, eating too much white rice can harm your overall nutrition. Many essential vitamins and minerals stripped from the grain during processing are needed for healthy bodily function. When you eat too much white rice, you may be missing out on these essential nutrients.

While some potential cons are associated with eating white rice every day, it doesn’t mean you should eliminate it from your diet. Eating white rice in moderation, combined with a variety of other whole grains, proteins, fruits, and vegetables, can help you maintain good health.

What Alternatives to White Rice are Available?

Rice is an incredibly versatile ingredient used in many different cultures for centuries.

But, in recent years, white rice has become increasingly popular due to its convenience and affordability. However, white rice isn’t the healthiest or most nutritious option for your daily meal.

Fortunately, many alternatives to white rice can provide a healthier option for you and your family. Brown rice, for example, has a much higher nutritional value than white rice and is an excellent substitute for white rice.

A study published in the British Journal of Nutrition found that brown rice is higher in dietary fiber, minerals, and vitamins, while white rice lacks these nutrients.

Another great alternative to white rice is quinoa. Quinoa has been gaining popularity in recent years since it’s considered a “superfood” due to its high protein and fiber content. Plus, it’s a great source of antioxidants and minerals, such as manganese, magnesium, phosphorus, and iron.

Cauliflower rice is a healthier alternative to white rice and is becoming increasingly popular. Cauliflower rice is simply grated cauliflower cooked and served as a rice substitute. It’s low in calories and high in fiber, vitamins, and minerals.


Finally, many other grains can be used as an alternative to white rice. Whole grains, such as millet, bulgur, and barley, are highly nutritious and provide a great source of plant-based protein.

When finding healthier alternatives to white rice, it’s important to consider the nutritional content of each option. Brown rice and quinoa are excellent alternatives that provide higher levels of vitamins, minerals, and dietary fiber.

Cauliflower rice is a great low-calorie option, while other whole grains provide a great source of plant-based protein.

Ultimately, the best alternatives to white rice are the ones that work best for your lifestyle and dietary needs.

So, whether you’re looking for a healthier option than white rice for daily consumption or want to learn more about the nutritional differences between brown and white rice, there are plenty of alternatives available. You can make the best health and well-being choices with the right information.

How to Make Sure You’re Getting the Most Out Of Your Daily Intake Of Rice?

Rice is a staple in many cultures worldwide, and it’s no surprise why – it’s a nutritious, filling food that can be an important part of any diet. But not all rice is created equal – when it comes to nutrition, there’s a big difference between white and brown rice.

When it comes to daily intake, it’s important to know the difference to get the most out of your daily intake of rice.

Regarding brown vs. white rice nutrition facts, brown rice will likely have more nutritional benefits than white. Brown rice contains more fiber, protein, vitamins, and minerals than white rice.

It’s also a better source of magnesium, phosphorus, and iron, making it a better option for those seeking a healthier diet.

When it comes to daily consumption there are a few alternatives to white rice for daily consumption. Quinoa is one option – it’s a protein-rich grain that comes in various colors and flavors. It also contains more fiber and protein than white rice, making it a healthier option.

Other alternatives to white rice include bulgur, amaranth, and millet. Each of these grains contains its own unique set of health benefits, and they make excellent side dishes or main dishes.

Finally, there are some healthier options than white rice for daily consumption. Oats, buckwheat, and barley are all excellent sources of fiber and protein. They also contain essential vitamins and minerals, making them a great option for those who want extra nutrition.

Ultimately, it’s important to know the difference between white and brown rice nutrition facts when it comes to getting the most out of your daily rice intake. Eating various grains and other healthier options like quinoa can help you get the most out of your diet.

With a little research, you can ensure you’re getting the most out of your daily rice intake.


While the consumption of rice can benefit your health, it is important to balance this with other food sources. Eating too much rice may result in an imbalance of diet and micronutrient intake.

Therefore, it is advisable to limit the intake of processed carbs such as white rice to a moderate level and pair them with nutrient-rich foods such as fruits, vegetables, and proteins. This will help ensure you get all the necessary vitamins and minerals your body needs to remain healthy.

FAQs | Eating Rice Every Day

Can I eat rice everyday and still lose weight?

Eating rice everyday may not be the best approach for weight loss. It is important to have a balanced diet that includes a variety of healthy foods, such as lean proteins, fruits and vegetables, and whole grains. Eating too much rice can lead to an increase in calories which can make it difficult to reach your weight loss goals.

How much rice should a person eat per day?

The amount of rice a person should eat daily depends on their individual needs. Generally, the Dietary Guidelines for Americans recommends that adults consume between 3-6 ounces of grains daily, with at least half coming from whole grains such as brown rice. To ensure proper nutrition, it’s important to pair your rice intake with other nutrient-rich foods like fruits and vegetables.

White rice is good for weight loss?

Eating white rice in moderation can be part of a healthy weight-loss diet. However, it is important to remember that white rice has a high glycemic index, meaning it causes a rapid rise in blood sugar levels. Therefore, it is best to pair white rice with other foods low on the glycemic index to help maintain balanced blood sugar levels and promote healthy weight loss.


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  2. PubMed Central: White Rice Intake and Incident Diabetes: A Study of 132,373 Participants in 21 Countries
  3. PubMed: A higher ratio of beans to white rice is associated with lower cardiometabolic risk factors in Costa Rican adults
  4. Weight Loss: Here’s How To Eat White Rice On A Weight Loss Diet …
  5. Tips to eat white rice and still lose weight | The Times of India
  6. Is Rice Fattening or Weight-Loss-Friendly?

Editor’s Note: This medical article is intended for informational purposes only. It should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this article. If you think you may have a medical emergency, call your doctor or 911 immediately. The author and publisher do not accept any responsibility or liability for any injury, loss, damage, personal harm, or illness arising from the use of the information contained in this article; readers are advised to take appropriate steps to prevent themselves from being affected by such occurrences.

Cynthia Morrigan

Cynthia Morrigan

Cynthia is a dietician with over 23 years of experience in the field. She has worked as a consultant for both private and corporate clients, designing individualized diet and nutrition plans to help them meet their specific goals. She is also an expert in personal development, and have helped many people achieve success in this area as well. Her approach to dieting and nutrition is holistic and comprehensive, taking into account all aspects of her clients' lives. She firmly believes that there is no one-size-fits-all solution when it comes to diet and nutrition, and that each person must find what works best for them. She is passionate about helping people reach their health and fitness goals, and look forward to helping you do the same.