In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsWill Rice Make You Gain Weight?
In This ArticleView All
View All
In This Article
Health Benefits
Nutrition Facts
Will Rice Make You Gain Weight?
TheUSDA’s Economic Research Servicereports that more than half of the global population relies on grain to make up the bulk of their diets. For reference, according to the nonprofit industry groupUSA Rice, the average resident of Asia consumes an average of 300 pounds of rice per year. In the United Arab Emirates, that figure is around 450 pounds per year, and here stateside, Americans eat approximately 27 pounds annually.
“Rice can be such an affordable and convenient carbohydrate, and we should stop demonizing it and instead help people understand how best to consume it. Rice can absolutely be a part of a healthy diet,” saysLaura Ligos, RDN, CSSD, a registered dietitian nutritionist and the founder of The Sassy Dietitian in Albany, New York.
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Pictured Recipe:One-Pan Garlicky Shrimp & Rice
What Happens to Your Body When You Eat Rice Every Day
Because of its adaptability, accessibility and affordability, many people eat rice on the regular—even daily. It can certainly be part of a well-balanced meal plan. Still, it does come with some potential drawbacks that are important to keep in mind. Ahead, what happens when you eat rice every day.
You’ll Get an Energy Boost
“Rice is a healthy, nutrient-dense grain that’s an excellent source of carbohydrates, which is one of the three major macronutrients we need to consume daily,” Ehsani says, pointing to fat and protein as the other parts of the powerful trio. That’s right: Your body needs carbs to survive. Depending on which governmental organization you tap into and your personal health status, carbohydrate recommendations may vary. The2020-2025 Dietary Guidelines for Americanssuggest that carbs should constitute about 40% to 65% of your daily calories. “Carbohydrates provide our bodies with fuel, aka energy, we need each day,” says Ehsani.
Rice is a quick source of energy, Ligos adds, which can be a big win for those who need to power up fast, such as athletes, individuals with labor-intensive jobs and those who are pregnant, nursing or healing from an injury or illness.
“Carbs are an important macronutrient that our bodies need for energy, hormone production, cognitive function and so much more,” Ligos says.
You Might Notice Smoother Digestion
Along with bananas, applesauce and toast, rice is a signature component of the"BRAT diet"that’s often promoted for those who are dealing with or recovering from nausea, vomiting or diarrhea.
“If you’ve ever had a stomachache or stomach bug, one food you may think of that’s easy to tolerate and digest is plain rice. There’s very little fat in rice too, which is ideal for ease of digestion,” Ehsani says.
This can be helpful whether you have digestive issues or not, Ligos adds. Having an easy-to-digest carbohydrate can be helpful if you are experiencing a wonky stomach due to anxiety or stress, if you are bouncing back from an illness, or forpre-or post-workout.
You Can Mix Up Your Micronutrients
Depending on the type of rice you are choosing, it has different health benefits, Ehsani says.
“Rice provides more than 15 essential vitamins and minerals, including folic acid, B vitamins, potassium, magnesium, selenium, fiber, iron and zinc,” says Lauren Harris-Pincus, M.S., RDN, founder ofNutritionStarringYOU.comand author ofThe Everything Easy Pre-Diabetes Cookbook. “For example, white and brown rice share a somewhat similar nutrition profile, although brown rice is slightly higher in calories, fiber, protein, manganese, selenium, magnesium and B vitamins. Wild rice and black rice, also known as forbidden rice, are higher in antioxidants and lower in calories, with a lower glycemic index.”
For a mix of micronutrients and flavors, try to integrate more than one variety of rice into your diet on a regular basis.
Your Blood Sugar Might Spike
Due to its higher proportion of carbs (compared to protein and fat, the two othermacros), a serving of rice on its own can spike blood sugar levels. The glycemic index is a measure of how much food impacts blood sugar, and rice falls at about the middle; above corn, just below wheat and slightly lower than white potatoes, perHarvard Medical School.
“If you are not active or do not eat enough protein and fats to go along with rice, it may impact your blood sugar in a negative manner,” if you’re trying to keep it even-keeled, Ligos says. Since even a meretwo minutes of walking after mealscan lower post-meal blood sugar, she says, “It can also be helpful to eat rice around your most active time of day, especially if you are struggling with some blood sugar balance. That can look like having some rice—plus protein and fat—pre-workout or before a walk or after your workout.”
Pre-workout or otherwise, Ehsani recommends bolstering your rice recipe with vegetables for more fiber and adding a high-quality source of protein, like fish, chicken, tofu or hard-boiled eggs, for longer-lasting energy.
For slower digestion, Harris-Pincus has a simple hack: Both white and brown rice are significant sources ofresistant starch, she says, “especially when allowed to cool after cooking and prior to consumption. Resistant starch has shown real promise in promoting fullness and a healthy body weight.” (Translation: Meal-prep your next batch of rice a day or two in advance, and enjoy those leftovers reheated—you may digest them at a less rapid clip.)
You Might Increase Your Arsenic Consumption
Compared to other grains, rice can be a higher source of arsenic, a chemical compound that’s naturally in our soil and water in some parts of the world, Ligos says—and theDartmouth Toxic Metals Superfund Research Programverifies. TheWorld Health Organizationsays arsenic exposure can be linked to increased cancer risk over time. To limit your arsenic consumption:
You Might Displace More Nutrient-Dense Foods
Similar to how health professionals promotemixing up your produce consumption(to, in turn, feed your gut various types of fiber and different micronutrients), it’s ideal to eat awide variety of grains.
“If you’re only eating rice daily, you might miss out on all the other nutrients found in other grains like quinoa, bulgur, farro, oats, barley, millet, teff and amaranth. It’s always a good idea to vary your grains,” Ehsani says.
Also, try to keep tabs on how you round out your meal. Many entrees can showcase rice as the centerpiece, which is totally cool, but be mindful of the serving size. Building a diverse plate will allow you to fuel up with lean protein, fruits, vegetables and heart-healthy fats, too.
Nutrition Information for Rice
According to the USDA’s FoodData Central nutrition database, here’s how a 1-cup cooked serving of rice shakes out, based on the variety.
Wild Rice
A1-cup servingof cooked wild rice provides:
Brown Rice
A1-cup servingof cooked brown rice provides:
White Rice
A1-cup servingof cooked white rice provides:
Will Eating Rice Make You Gain Weight?
Rice of all kinds delivers important vitamins and minerals, along with energy-boosting carbs and, depending on the variety, a good dose ofgut-health-supporting fiber. It’s important to remember that eating anything in excess over time will most likely make you gain weight, and rice is no exception. So regardless of what type of rice you choose to eat, enjoy it in moderation.
For long-term energy, Harris-Pincus recommends filling half your plate or bowl with nonstarchy veggies, one-quarter with lean protein and one-quarter with carbohydrates, such as rice.
Try this strategy in tasty, varied recipes like ourCrispy Fish Taco Bowls,Vegan Coconut Chickpea CurryandSmoked Turkey, Kale & Rice Bake.
The Bottom Line
“Rice is such a cultural staple for so many people, and it should be celebrated for its role in cuisine and health,” Ligos concludes.
Rice sometimes gets a bad rap, Ehsani admits. But, she says, you can incorporate it into any healthy diet. Yes, even white rice.
“My father is from Iran, and white rice is always on the dinner table when we are eating a Persian dish. It’s a staple. I’ve had patients eat it at every meal, we just work on ways to add other forms of nutrition around it to keep their meals balanced and nutrient-packed,” she says.
To enjoy rice while sustaining your energy andkeeping blood sugar steady, aim to keep the portion size in mind and pair it with ingredients that offer protein and fat, Ligos suggests.
“Health is about so much more than just calories and nutrients; it’s also about joy and enjoying your food,” Ligos adds. “Having a staple like rice that’s easy to cook and tastes great is a win.”
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