What Happens to Your Body When You Eat Rice Every Day

Just like bread and pasta, rice is often vilified by keto devotees and low-carb lovers. Not only are those who steer clear of rice missing out on some serious health benefits, but they're also neglecting a versatile grain that provides a canvas for many healthy, tasty dishes around the world.

"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," says Laura Ligos, RDN, CSSD.

Pictured Recipe: Crispy Chicken Rice Bowl

Why We Love Rice

It May Provide an Energy Boost

Your body needs carbs to survive. Depending on which governmental organization you tap into and your personal health status, carbohydrate recommendations may vary. The 2020-2025 Dietary Guidelines for Americans suggest that carbs should constitute about 40% to 65% of your daily calories.

"Carbohydrates provide our bodies with the fuel—aka energy—we need each day. 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," says Roxana Ehsani, M.S., RD, CSSD, pointing to fat and protein as the other members of the powerful trio.

Ligos adds that rice is a quick source of energy, 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," says Ligos.

It May Aid Smoother Digestion

Along with bananas, applesauce and toast, rice is a signature component of the "BRAT diet" that's often recommended 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," says Ehsani.

This can be helpful whether you have digestive issues or not, adds Ligos. Having an easy-to-digest carbohydrate on hand can be helpful if you are bouncing back from an illness or experiencing a wonky stomach due to anxiety or stress, or as a pre- or post-workout snack.

It May Provide a Variety of Micronutrients

Depending on the type of rice you choose, it has different health benefits, says Ehsani.

"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. "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."

If you're going to eat rice on a regular basis, try to integrate more than one variety into your diet for a mix of vitamins, minerals and flavors.

It's a Gluten-Free Grain

If you've got celiac disease, are sensitive to grains containing gluten—like wheat, barley and rye—or just want to expand your grain horizons, rice is a great alternative. It's naturally gluten-free, and if you choose brown or wild rice, you'll get fiber to help fill you up. Fiber also feeds your beneficial gut bacteria, which allows them to thrive and multiply. Plus, fiber keeps things moving through your gut, helping to prevent constipation. Since 9 out of 10 Americans don't get enough fiber in their diets, rice can be an easy, delicious and gluten-free way to help meet your fiber quota.

It's a Versatile Ingredient

Rice can be used any way you want. Eat it plain or with a little butter. Add your favorite veggies and proteins to it for a meal in itself. Replace oatmeal with rice and add some Greek yogurt, fruit and nuts for a breakfast that will start your morning on an energizing note. Want a little more texture to your rice? Make a crispy rice recipe. Feel free to get creative and see how many different ways you can use rice.

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Nutrition Information

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.

Nutrient	Wild Rice	Brown Rice	White Rice
Calories	166	218	242
Carbohydrates	34 g	46 g	53 g
Dietary Fiber	3 g	4 g	0 g
Total Sugar	6 g	0 g	0 g
Added Sugar	0 g	0 g	0 g
Protein	7 g	5 g	4 g
Total Fat	1 g	2 g	0 g
Saturated Fat	0 g	0 g	0 g
Cholesterol	0 g	0 g	0 g
Sodium	5 mg	2 mg	0 g
Magnesium	53 mg	86 mg	15 mg
Folate	43 mcg	8 mcg	110 mcg

^{*Sugar in rice is naturally occurring}

In addition to delivering those macronutrients (mostly carbs and a little bit of plant protein) and a mix of micronutrients varying by type, rice is also incredibly versatile. "You can eat it on its own, make a rice pilaf, add it to veggies and protein to make a rice stir-fry, enjoy it in place of morning oats, try it in sweet or savory dishes," says Ehsani. "You can flavor it up or down. The rice will absorb the flavors that it's cooked with, like herbs and spices, or you can keep it basic and plain too."

Is Rice Safe for Everyone?

Rice 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. For starters, due to its higher proportion of carbs compared to protein and fat, a serving of rice on its own can spike blood sugar levels. "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," says Ligos.

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 of resistant 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." This means if you 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.

4 Ways to Enjoy Rice

• Use it as a base for a rice bowl. Rice bowls are versatile and allow you to add whatever veggies and proteins you want. Add nuts and seeds for crunch and healthy fats and plant protein.
• Add rice to soups. Sometimes soup needs a little more heartiness. Rice is a great addition and a nice change from pasta.
• Turn it into dessert. While we usually consider rice for savory dishes, it also makes a great dessert, like our Dairy-Free Banana Rice Pudding or Rice Pudding with Pistachios.
• Grind it into flour. You can use a coffee grinder, food processor or blender to grind rice into flour, for a gluten-free alternative for recipes.

Rice Recipes to Try

Fish Taco Bowls with Green Cabbage Slaw

4.6

Vegan Coconut Chickpea Curry

4.7

Salmon Rice Bowl

4.8

Our Expert Take

"Rice is such a cultural staple for so many people, and it should be celebrated for its role in cuisine and health," says Ligos.

Ehsani says that while rice sometimes gets a bad rap, 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."

Ligos recommends keeping portion size in mind and pairing rice with ingredients that offer protein and fat, so you can enjoy rice while sustaining your energy and keeping blood sugar steady. "Health is about so much more than just calories and nutrients," says Ligos. "It's also about joy and enjoying your food. Having a staple like rice that's easy to cook and tastes great is a win."

Frequently Asked Questions

• Will eating rice make me gain weight?

  Rice of all kinds delivers important vitamins and minerals, along with energy-boosting carbs and, depending on the variety, a good dose of gut-loving 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 like rice.

• Can I eat rice if I have diabetes?

  If you have diabetes and want to enjoy rice, opt for higher-fiber varieties, like brown or wild. In addition, eat protein and healthy fat with your rice. The fiber-fat-protein combo will help stabilize blood sugar and prevent spikes and subsequent crashes. Also, be mindful of your portion size. Everyone's body reacts differently, so monitor your blood sugar and assess what portion is best for you.

• Can I eat rice every day?

  Yes, you can eat rice every day. Just be mindful of your portion sizes, especially if you have diabetes. Brown or wild rice may be a better choice most of the time since they're higher in fiber. And be sure to eat it with protein and/or healthy fat to slow down digestion and to provide you with longer-lasting energy that won't spike blood sugar.