As a food staple for more than3.5 billionpeople around the world, few foods are enjoyed as extensively as is rice.Italians use if for risotto, the Japanese use it for sushi, Americans use it for Cajun jambalaya, and pretty much everyone enjoys it as a standalone dish that can be prepared and enhanced countless different ways.
But beyond the fact that it's delicious, accessible, affordable and popular, rice is also rich in some important nutrients and has some unique health benefits such as providing the body with energy and being a good vehicle for eating other nutrient-rich foods."Enjoying some rice in your diet on occasion and eating it in moderation can be part of a healthy diet," says Uma Naidoo, MD, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the author of “Calm Your Mind with Food."
What are the different kinds of rice?
There are tens of thousandsof different rice varieties available. According to theU.S. Rice Federation, these varieties are classified by degree of milling, aroma and flavor, how they are processed, and, most commonly, their kernel size or length. These include long grain, medium grain and short grain. When cooked, long grain rice tends to be fluffy and light and is popular in rice bowls, stir fries and casseroles. Medium grain rice is chewy and tender and is popular in many side dishes. And short grain rice is soft and sticky and is popular in lettuce wraps and rice pudding.
Within these categories exist brown rice, jasmine rice, arborio rice, black rice, red rice, wild rice, basmati rice, sticky rice and many others − but among the most popular and widely consumed rice varieties is white rice.
What are the health benefits of rice?
Despite white rice's popularity, the way it is processed makes it less healthy than other rice varieties, though it still has some important nutrients such asphosphorus, manganese, thiamin and niacin. Many white rice brands also fortify it with calcium, iron and folic acid. But white rice has downsides as well such as causing spikes in blood sugar levels, possibly increasing one's risk of type 2 diabetes.White rice can also absorb arsenic, which is a known carcinogen when consumed in significant amounts, per the World Health Organization.
For these reasons, Naidoo recommends"choosing a rice that is richest in micronutrients, fiber and one that least impacts (blood sugar levels.)" Brown rice is one of the rice varieties best known for this. "Brown rice is often considered healthier than white rice because it retains more nutrients and fiber and has a lower glycemic response, which can help keep blood sugar levels more stable," saysShelley Rael, MS, RDN, a registered dietitian and nutritionist based in Albuquerque New Mexico.
What are the healthiest grains?How whole grains compare to refined options.
Brown rice is also a good source of vitamins and minerals like calcium, magnesium, iron and several B vitamins. Other rice varieties also have nutritional value and unique health benefits. Black rice, for instance, is a great source of protein and is rich in nutrients that promote healthy digestion. And red rice is a good source of disease-fighting antioxidants.
One of the top benefits of eating any rice variety though is that "rice is a rich source of carbohydrates - the body's main fuel source," saysKristen Smith, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics and registered dietitian at Piedmont Health.
Is rice good for weight loss?
Rice also has the benefit of expanding to three times its original volume, so it can be quite filling. This can help one eat less overall - a strategy some use to support weight management when rice consumption is paired with a healthy diet. But including rice in one's diet requires keeping serving sizes in mind since a single serving size (1 cup) of white rice packs more than 200 calories, per the U.S. Department of Agriculture."People can get in trouble with consuming rice during weight loss phases as the servings can add up quickly," says Smith. To help, she recommends aiming "to only fill approximately one-fourth of your plate with a rice option."
Rael agrees and also recommends including more than one rice variety in one's diet along with including plenty of vegetables and a healthy protein option as well."I encourage having a variety of rice in the overall diet," she says. "This means alternating between brown and white rice, especially if you consume rice several times a week."
FAQs
Despite white rice's popularity, the way it is processed makes it less healthy than other rice varieties, though it still has some important nutrients such as phosphorus, manganese, thiamin and niacin. Many white rice brands also fortify it with calcium, iron and folic acid.
Is it healthy to eat rice every day? ›
Rice may be healthy, but is it okay to eat it every single day? Both Newman and Caspero recommend eating a wide variety of foods because that's the best way to get all the nutrients the body needs. That said, eating rice every day can be healthy, as long as you are meeting your nutritional needs through other foods.
What percentage of the world eats rice daily? ›
Approximately half of the world's seven billion people consume rice daily. Rice by the numbers: A good grain. Millions of people around the world rely on rice as the bulk of their daily diet. Over 3.5 billion people globally depend on rice for over 20% of their daily calories.
Is rice healthier than potatoes? ›
Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.
Is it okay to eat 1 cup of rice a day? ›
If the 1-2 cups of rice fit into your daily caloric needs, it shouldn't cause weight gain. 3. Portion and Type of Rice: 1 cup of cooked white rice has about 200 calories. The type of rice also matters; brown rice has more fiber and nutrients compared to white rice, which can help you feel fuller longer.
What is the healthiest rice to eat? ›
1. Brown rice. Whole grain rice such as brown rice is less processed and refined than white rice. As a result, brown rice contains more nutrients such as fiber and minerals such as magnesium, iron, and zinc.
Does the rice diet really work? ›
Does the rice diet work? Walter Kempner originally developed the rice diet for malignant hypertension, or high blood pressure, and kidney failure. In his original cohort , the rice diet did not cure everybody, but 107 out of 192 participants saw a significant improvement in blood pressure.
What happens when you stop eating rice? ›
“When you give up rice for a month, your body may experience weight loss due to reduced calorie intake. Blood sugar levels may stabilise without the high-carbohydrate content of rice,” Priya Bharma, Chief Nutritionist, Sri Balaji Action Medical Institute, said.
Does the world eat more potatoes or rice? ›
The potato is the third most important food crop in the world after rice and wheat in terms of human consumption. More than a billion people worldwide eat potato, and global total crop production exceeds 300 million metric tons. There are more than 4,000 varieties of native potatoes, mostly found in the Andes.
What is the most eaten food in the world daily? ›
Rice is a food staple for more than 3.5 billion people around the world, particularly in Asia, Latin America, and parts of Africa. Rice has been cultivated in Asia for thousands of years. Scientists believe people first domesticated rice in India or Southeast Asia.
In conclusion, both pasta and rice can be healthy options when consumed in moderation and paired with nutrient-dense ingredients. However, if we were to compare the two, whole-grain pasta is generally considered a healthier option than white rice due to its higher fiber content and lower glycemic index.
Which is healthier, rice or bread? ›
When looking at the nutritional content of a single serving of bread and rice, bread may be considered the healthier option. This is due to bread containing fewer calories and carbohydrates than rice. However, rice does contain more protein, vitamins, and minerals compared to bread.
Is pasta healthier than bread? ›
Pasta is not necessarily healthier than bread, and bread is not necessarily healthier than pasta. Regular, refined pasta and white bread are similar nutritionally and unfortunately are not very nutritionally dense.
Do Japanese eat rice every day? ›
Rice: The Heart of Japanese Food Culture
Being Japanese, rice is what we eat everyday (many cases 3 times a day) and the Japanese people truly take pride of our rice culture. What makes Japanese food iconic is the RICE. As you may know, rice in Japan is not considered a side dish but it's actually the main dish!
What to eat instead of rice? ›
Healthy Alternatives to Rice
- Amaranth.
- Barley.
- Broccoli Rice.
- Bulgur wheat.
- Cabbage Shreds.
- Cauliflower Rice.
- Couscous.
- Farro.
Is rice nutritious? Rice is a rich source of carbohydrates, the body's main fuel source. Carbohydrates can keep you energized and satisfied, and are important for fueling exercise. Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins.
Is rice healthier than pasta? ›
In conclusion, both pasta and rice can be healthy options when consumed in moderation and paired with nutrient-dense ingredients. However, if we were to compare the two, whole-grain pasta is generally considered a healthier option than white rice due to its higher fiber content and lower glycemic index.
What are the pros and cons of eating rice? ›
White rice is the most common, but brown rice may have more health benefits. As a good source of several healthy minerals and antioxidants, brown rice may help prevent heart disease. On the other hand, white rice — especially sticky rice — provides fewer nutrients and may raise the risk of type 2 diabetes.
