Eating turmeric rice everyday can have several health benefits but also some potential downsides. Turmeric is a bright yellow spice that comes from the turmeric plant. It contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Some of the potential benefits of eating turmeric rice daily include:
Potential Benefits of Eating Turmeric Rice Daily
- May reduce inflammation – Curcumin in turmeric has potent anti-inflammatory properties that may help relieve joint pain, muscle soreness, and other inflammatory conditions.
- Could protect brain function – Curcumin may help improve memory and brain function by reducing oxidative stress and plaque buildup in the brain.
- May boost heart health – Curcumin can improve cholesterol levels, blood pressure, and endothelial function to lower heart disease risk.
- Antioxidant properties – The antioxidants in turmeric rice can neutralize free radicals and prevent cell damage that leads to disease.
- May aid digestion – Turmeric can relax the digestive tract, relieve gas, and improve symptoms of digestive disorders like IBS.
Potential Downsides of Eating Turmeric Rice Daily
While turmeric rice has some benefits, eating it every day may also have some potential downsides, including:
- Too much turmeric can cause side effects like diarrhea, headache, rash, and kidney stone risk in some people.
- Overdaily consumption may potentially interact with certain medications like blood thinners and diabetes drugs.
- Eating only turmeric rice lacks variety and excludes other healthy foods from the diet.
- The rice alone is high in carbohydrates and lacks protein, healthy fats, fiber, and other nutrients.
- Daily turmeric intake could potentially cause build up in the body over time.
Recommended Intake
There are currently no official recommendations for how much turmeric you should eat per day. However, most experts suggest limiting intake to no more than 3-4 grams of turmeric powder per day to avoid potential side effects.
This would equate to around 1-3 teaspoons of turmeric powder. Consuming turmeric as part of recipes and meals is likely safer than taking turmeric supplements.
Who Should Not Eat Turmeric Rice Daily
Certain people are better off avoiding eating turmeric rice every day, including:
- Those taking blood thinning medications – Turmeric may increase bleeding risk.
- People with gallbladder disease – Turmeric can worsen symptoms.
- Anyone with an upcoming surgery – Turmeric may increase bleeding risk.
- Pregnant women – High turmeric intake is not recommended.
- People with kidney stones or disease – Turmeric can worsen kidney problems.
- Those with iron deficiency – Turmeric can inhibit iron absorption.
How to Safely Eat Turmeric Rice Daily
If you want to enjoy turmeric rice every day while avoiding potential downsides, here are some tips:
- Consume turmeric rice in moderation as part of a varied, balanced diet.
- Aim for no more than 1-2 servings of turmeric rice per day.
- Try mixing turmeric rice with plain rice to dilute the turmeric.
- Add other ingredients like vegetables, lean protein, and healthy fats to make a complete meal.
- Drink plenty of fluids to stay hydrated and reduce any digestive side effects.
- Take a break from turmeric rice a few times per week to prevent buildup.
- Be aware of any side effects and stop eating it if they occur.
Recipe Ideas
To enjoy the benefits of turmeric rice while limiting potential downsides, try these healthy and balanced turmeric rice recipe ideas:
Turmeric Chicken Fried Rice
Ingredients:
- 2 cups cooked turmeric rice
- 1 cup shredded cooked chicken
- 1 cup mixed frozen vegetables
- 2 eggs, scrambled
- 2 cloves garlic, minced
- 2 green onions, chopped
- 1 Tbsp low sodium soy sauce
- 1 tsp sesame oil
Instructions:
- Cook turmeric rice according to package directions.
- Heat oil in a skillet over medium-high heat. Add garlic and chicken. Cook 2-3 minutes until heated through.
- Push chicken to sides of pan. Add vegetables to center of skillet and cook 2-3 minutes until starting to soften.
- Add rice, soy sauce, scrambled eggs, and green onions. Toss together 1-2 minutes until combined and heated through.
- Drizzle with sesame oil before serving.
Turmeric Rice Bowls
Ingredients:
- 1 cup cooked turmeric rice
- 3 oz grilled salmon
- 1/2 cup roasted vegetables like cauliflower, sweet potato, Brussels sprouts
- 1/4 avocado, sliced
- 2 Tbsp plain Greek yogurt
- 1 Tbsp chopped cilantro
- 1 tsp lemon juice
Instructions:
- Cook turmeric rice according to package directions.
- Grill or bake salmon and vegetables until cooked through.
- Assemble bowls with rice, salmon, vegetables, avocado, yogurt, cilantro, and lemon juice.
Turmeric Rice Salad
Ingredients:
- 2 cups cooked turmeric rice
- 1 cup mixed vegetables like cucumber, tomato, bell pepper
- 1/4 cup chopped parsley
- 2 Tbsp olive oil
- 1 Tbsp lemon juice
- 1 tsp Dijon mustard
- 1/4 tsp each salt and pepper
- 2 oz feta cheese
Instructions:
- Cook turmeric rice according to package directions. Let cool completely.
- Chop vegetables. In a large bowl, combine cooled rice, vegetables, parsley, olive oil, lemon juice, mustard, salt and pepper. Toss to coat.
- Top salad with feta cheese before serving.
The Bottom Line
Eating turmeric rice daily can provide anti-inflammatory benefits, but may also cause side effects in some people when consumed in excess. Enjoy turmeric rice in moderation as part of a healthy, balanced diet that includes a variety of grains, proteins and vegetables. Limit intake to 1-2 servings per day, and take occasional breaks from eating it to prevent buildup in the body. Pay attention to any adverse effects, and consult your healthcare provider about any concerns.