Health Benefits of Rice

Rice is the seed of the grass species Oryza sativa (Asian rice) or Oryza glaberrima (African rice). As a cereal grain, it is the most widely consumed staple food for a large part of the world’s human population, especially in Asia. It is the agricultural commodity with the third-highest worldwide production, after sugarcane and maize.

White rice is a controversial food in nutrition circles. On the one hand, some nutritionists call it an empty source of calories and recommend avoiding it. Others consider it a safe starch and say it is ok in moderation. The pros and cons of eating white rice are balanced. Some state that white rice should be an essential ingredient on your plate at least once in a day. But, eating too much of white rice can also make you feel heavier on the stomach which is why experts advise to avoid it at night.

There are various health tips available which raise controversy about eating rice. However, the fact that you can prepare rice in many different ways is not its best feature, but it is that eating rice is beneficial for our health. Whether it is brown or white rice, the health benefits of this food are priceless.

The health benefits of rice include its ability to provide fast and instant energy, regulate and improve bowel movements, stabilize blood sugar levels, and slow down the aging process, while also providing an essential source of vitamin B1 to the human body. Other benefits include its ability to boost skin health, increase the metabolism, aid in digestion, reduce high blood pressure, help weight loss efforts, improve the immune system and provide protection against dysentery, cancer, and heart disease.


  • Rice is a rich source of carbohydrates and therefore, acts as a source of fuel for the body.
  • Rice contains very low amount of saturated fats and cholesterol making it a healthful food for heart.
  • White rice is high in minerals such as calcium, iron, and Brown rice is a good source of fibre and therefore, improves digestion.
  • It is low in sodium, so it is considered one of the best foods for those suffering from high blood pressure and hypertension.
  • Whole grain rice like brown rice is rich in insoluble fiber that can protect against many types of cancer.
  • An excellent source of vitamins and minerals like niacin, vitamin D, calcium, fiber, iron, thiamine and riboflavin.
  • Bran oil made from rice contains powerful antioxidants that can aid in making our heart more resistant to heart-related diseases.
  • Rice does not contain gluten and therefore, it can be easily included in the diet of people suffering from celiac disease and those who are allergic to proteins such as those found in wheat, barley, rye and oats.


  • Rice eaten in normal quantity doesn’t have any side effects, but if it is eaten in excess amount, one might experience flatulence.
  • People on diet should avoid eating rice as it has been found in several instances that rice adds to your weight.
  • Eating white rice increases the risk of diabetes. So, the medical practitioners advise to go for brown rice instead of white ones.

Nutritional Information:






Rice, White, Cooked (100g)


3 g

0.5 mg

7.5 mcg

68.4 g

Rice, Brown, Cooked (100g)


3 g

0.9 mg

9.8 mcg

73.1 g


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