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Is it Bad for Your Health to Eat Rice Every Day?

Is it Bad for Your Health to Eat Rice Every Day?

Rice is basically a staple in every Indian household with numerous benefits. It comes in a wide range, each with its own characteristics. However, Basmati rice is labelled as the king of rice, you can also find a massive variety of This rice. Yes, Basmati rice is indeed flavorful and lengthy, but you can’t deny the taste and texture non-basmati rice adds to dishes. In India, Shri Lal Mahal is known to deliver fine quality and healthiest rice.

Types of Rice

Types of Rice

Here are some of the prominent varieties of Rice: 

  • White Rice: It is a well-refined brown rice that is milled and polished to remove the outer bran layer. Moreover, this whole procedure changes the flavor, texture and aroma of the Rice and also increases its storage life. 
  • Brown Rice: It is not a certain variant of Rice as it describes various rice ranges in their natural wholegrain form. As brown Rice still has its fibrous bran layer, it usually takes a lot of time to cook and digest. Moreover, it is chewier and nuttier in flavor compared to refined and white Rice. 

Other than these, rice variants are categorized as short, medium and long grain. This basically refers to the width and length of the grain when cooked. The most prominent difference between different grains is their starch content. 

  • Long Grain: This type of grain has a firm and dry texture, which means they remain separate when cooked. For example, Basmati and Jasmine rice. 
  • Medium Grain: This Rice is tender with a moist texture. Moreover, the grains stick to each other after cooking. For example, Valencia rice is one of the most common varieties of medium-grain Rice.
  • Short Grain: It is very tender with a soft texture. Compared to medium grain, this Rice is stickier. For example, Arborio and sushi rice are some of the common varieties of short-grain Rice. 

Factors To Consider

Know the Nutritional Profile

Rice is a prominent source of carbohydrates, offering energy required for everyday activities. It also has tiny amounts of fiber, protein, minerals and vitamins. Moreover, the nutritional content can differ based on the kind of Rice you consume; white Rice, basmati rice, brown Rice or black Rice. 

Check Your Rice Portion

One of the key factors to consider is controlling portions. If you want to lose weight, it’s essential to keep track of the meal portion, especially rice consumption. Try to eat small portions and avoid pairing other kinds of carbohydrates or fats with Rice. 

Try Different Cooking Method 

The right way to scrap the high carbohydrate content in Rice is by cooking it in a healthy way. If you want, you can follow this method: try soaking Rice for a couple of hours, leave it on and let it boil. After a few minutes, drain the water. The method that you should avoid is frying Rice or adding too much fat, such as oil or ghee. By doing so, you will increase a lot of calories in your meal.

Is Eating Rice Good for You?                 

No doubt, Rice is a comforting meal for most people, however, there are a few myths about consuming Rice on a daily basis. Some people believe that eating Rice is bad for your health, but Rice is known to have various nutrients. Moreover, there are so many rice varieties, some can be healthy, while some may not be so healthy. Thus, it’s vital to understand the pros and cons of adding Rice to your daily diet.  

Pros of Eating Rice Every Day

Good Source of Nutrients

It is quite evident that Rice is filled with nutrients. In fact, all varieties of Rice are excellent sources of minerals like calcium and iron. Moreover, Rice has vitamins like vitamin D, thiamine, niacin, riboflavin and fiber. It also has good cholesterol and less saturated fats as compared to other grains, which makes it easy to digest and healthy for the heart. 

Natural Energy Booster 

Yes, absolutely. Even though Rice is known for being the main reason for your after-meal dizziness. It’s a total surprise to know the fact that Rice is naturally filled with carbohydrates, which boost the natural energy levels. In fact, Rice has complex carbohydrates that take more time than usual to melt down. That’s the reason, Rice keeps you full and satisfied for a longer period of time. However, most starch-filled food can be harmful to diabetic individuals, which is why they should maintain a moderate quantity to derive the benefits of Rice. 

Weight Loss or Weight Gain

There are numerous expert studies that support a Rice based diet that can lead to weight loss or management. The reason behind this is that Rice has more fibers and less saturated fats. Moreover, as per a few latest studies, over consumption of Rice can result in weight gain. Thus, it’s better to eat Rice daily but in less quantity.

Gluten-Free Grain

As it is naturally gluten free, Rice is undoubtedly a perfect option for people with coeliac and non-coeliac gluten sensitivity. You can add brown rice variety as it supplies insoluble fiber, which aids digestive functions and boosts the beneficial gut bacteria. All these aspects are highly important for your health. 

Good for Digestion

If you’re suffering from stomach ailments, then Rice can be the perfect healthy option to add to your daily diet. It is fluffy, light and easy to digest. Moreover, the fibers present in the Rice can make it a nutrition ingredient to add to your meals. In fact, because of fibers, Rice helps lower constipation and various other stomach related issues. 

Brown Rice Protects Against Chronic Disease

Brown Rice has a bran layer with protective compounds called flavonoids like apigenin and quercetin. Such compounds play a vital role in protecting you against diseases. Based on various expert studies, it’s claimed that wholegrains like brown Rice can reduce the risk of conditions like heart disease, some cancers like gastric and pancreatic cancers and type 2 diabetes. 

Cons of Eating Rice Every Day

Fat Content

It’s common knowledge that steamed Rice has fat content. So, eating more of this can result in weight gain, especially at night. People who are overweight should consume a small amount of Rice. Moreover, cooked Rice is resistant to starch after cooling down. As the human body can’t absorb all the starch, it doesn’t break down or digest good bacteria. Hence, it can also boost your blood sugar levels. 

Glycemic Index

Besides all the good points, Rice contains a high glycemic index, which can literally result in diabetes. Due to the starch content, Rice takes a lot of time to break down the carbs. Thus, it’s suggested to avoid eating a lot of Rice, especially white Rice, to maintain a healthy lifestyle. 

eating rice


As Rice fills your stomach quickly, you might get hungry more often than usual. This factor can result in overeating. Thus, it’s better to eat less quantity of Rice on a daily basis. 


All in all, Rice is definitely a staple in different households and a prominent ingredient in various cuisines, all for a good reason. Certainly, it is one of the most vital and nutritious crops that feeds over half of the world’s population. Eating Rice every day is surely not bad for your health, only if it’s eaten in the right quantity with a balanced diet. Excessiveness of everything is bad, even something that’s originally good for your health. 

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