Rice is a staple food for over half the world’s population. It’s versatile, inexpensive, and easy to prepare. But is rice good for you? The answer depends on the type of rice, portion size, and your overall dietary pattern. This article reviews both the benefits and drawbacks of rice to help you make an informed decision about including it in your diet.
Types of Rice
There are many different varieties of rice available. Two of the main types are:
White Rice
White rice is the most common type of rice and has the bran and germ removed. This gives it a mild flavor, fluffy texture, and extended shelf life. But removing these nutritious parts also strips away beneficial fiber, vitamins, and minerals.
Brown Rice
Brown rice has only the outer hull removed, retaining the fiber-rich bran and nutrient-packed germ. It contains more vitamins, minerals, and fiber than white rice but has a chewier texture and nuttier flavor. There are several other varieties like black rice and red rice that also retain more nutritional value.
Nutrition Profile of Rice
One cup of cooked white rice provides (1):
- Calories: 205
- Carbs: 45 grams
- Protein: 4 grams
- Fat: 0 grams
- Fiber: 0.6 grams
- Calcium: 10 mg (1% DV)
- Iron: 0.8 mg (4% DV)
- Potassium: 54 mg (2% DV)
Brown rice contains similar calories and carbs but over 3 times more fiber and minerals like:
- Fiber: 1.8 grams
- Calcium: 20 mg (2% DV)
- Iron: 0.8 mg (4% DV)
- Potassium: 83 mg (2% DV)
So brown rice packs a more nutritious punch for the same amount of calories.
Benefits of Rice
Here are some of the top health benefits associated with eating rice:
Gluten-Free
Rice contains no gluten, making it a safe option for those with celiac disease or gluten sensitivity. It can be enjoyed as a gluten-free alternative to wheat-based foods like bread, pasta, and baked goods.
Rich in Antioxidants
Colored varieties of rice like black and red rice are rich sources of antioxidants. These compounds protect your cells from unstable molecules called free radicals that can damage your DNA (2).
May Reduce Heart Disease Risk
Replacing refined grains like white bread with brown rice has been linked to lower markers of heart disease risk like triglycerides and LDL (bad) cholesterol (3).
Aids Digestion
The fiber in brown rice feeds the good bacteria in your intestines and can help relieve constipation. It also slows digestion to help control blood sugar levels.
Supports Weight Control
The fiber in rice gives it a low energy density, meaning it provides few calories for its size. Eating fiber-rich foods like brown rice can make you feel full on fewer calories, which may aid weight loss (4).
| Rice Type | Benefits |
|---|---|
| White rice | Gluten-free, easy to digest |
| Brown rice | High in fiber, antioxidants, and minerals |
| Black rice | Rich in anthocyanin antioxidants |
| Red rice | High in antioxidants |
Downsides of Rice
Despite the benefits, rice does come with some downsides:
High Glycemic Index
The glycemic index (GI) measures how quickly a food raises your blood sugar. White rice has a high GI of 73 while brown rice is 50 (5). Foods with a high GI may trigger hunger and promote overeating compared to low-GI foods (6).
May Contain Arsenic
Rice has been shown to uptake toxic inorganic arsenic from soil and water. Long-term arsenic exposure has been associated with an increased risk of heart disease, certain cancers, and lung disease (7).
Low in Nutrients
Since the bran and germ are removed from white rice, it contains lower amounts of nutrients than more intact grains like quinoa and oats. Enriching white rice adds back some B vitamins and iron but doesn’t replace all the lost nutrients.
Limited Protein
Compared to other whole grains, rice is lower in plant-based protein. One cup of cooked rice provides just 4 grams of protein (1).
Portion Control is Key
Rice can be part of a healthy diet if eaten in appropriate portions. The recommended serving size for rice is (8):
- 1/2 cup cooked rice for adults
- 1/4 cup cooked rice for young children
Sticking to these portions can help manage your blood sugar and keep calories in check.
Tips for Cooking Rice
Here are some preparation tips for cooking delicious, nutritious rice:
Rinse Well
Rinsing rice before cooking can remove excess starch for fluffy rice and prevent gooey clumping. Place rice in a fine mesh strainer and rinse under cool water until the water runs clear.
Use Plenty of Water
Cook rice in a pot with a tight-fitting lid, using a 3:1 ratio of water to rice. For example, use 1 1/2 cups water per 1/2 cup rice. The extra water allows the rice to cook evenly.
Simmer Slowly
Once boiling, reduce heat to low, cover and simmer for 15-20 minutes. Don’t lift the lid during this time. Remove from heat and let stand covered for 5 minutes after done.
Enhance Nutrition
Add more fiber, protein, and antioxidants by mixing in legumes, vegetables, herbs, nuts, or seeds. Cauliflower rice is also an excellent low-carb alternative.
Store Properly
Cooked rice should be refrigerated within 1 hour and keeps in the fridge for 4-6 days. Frozen rice keeps for 4-6 months.
Healthy Rice Recipes
Rice is endlessly versatile and can be incorporated into healthy recipes like:
Curried Coconut Rice
Saute onion and carrots, add rice, coconut milk, broth, and curry powder. Simmer until rice is tender. Top with cashews and cilantro.
Mexican Rice Bowl
Cook rice with tomato paste and spices. Top with black beans, corn, avocado, and salsa.
Rice Pilaf
Saute onion and garlic, add rice and broth. Stir in peas, carrots, parsley, and lemon juice.
Rice Pudding
Simmer rice in milk with cinnamon and vanilla. Once thickened, stir in eggs and raisins.
Conclusion
Rice can be part of a balanced diet when eaten in moderation. For maximum nutrition, choose whole grain varieties like brown rice and experiment with global flavors and recipes. Pair rice with plenty of vegetables, proteins, and healthy fats. Stick to reasonable portions since overdoing rice carbs can negatively impact blood sugar control. Overall, rice is a cost-effective, gluten-free grain that offers some health benefits as part of an otherwise nutrient-dense meal plan.