Is Rice Good for You? 9 Health Benefits Plus Recipes

Rice is a cereal rich in carbohydrates, fiber, and minerals that provides several health benefits, such as lowering LDL cholesterol, preventing constipation, supporting muscle growth, and helping with weight management.

There are different types of rice, including white, brown, wild, and black rice, which vary in flavor and nutrient content. Red, wild, and black rice have a stronger taste and higher amounts of fiber, protein, and minerals, while white rice has a milder flavor and fewer nutrients.

Rice can be used in savory dishes like baked rice, rice balls, and risotto, or in desserts like rice pudding, cakes, and rice milk. It can also be used to make rice water, a traditional home remedy often used to help manage diarrhea.

Health benefits

1. Lowers bad cholesterol

Brown and black rice are especially effective in reducing LDL (“bad”) cholesterol levels because they contain high amounts of fiber. Fiber helps reduce fat absorption in the intestines, which lowers blood lipid levels and may help prevent cardiovascular conditions such as heart attack, atherosclerosis, and heart failure.

2. Prevents constipation

The fiber found in brown, black, red, and wild rice adds bulk to stools and stimulates the muscles of the digestive tract, making it easier to pass stool and helping to prevent constipation.

3. Supports muscle gain

Rice is a good source of carbohydrates that provide energy during workouts, improving physical performance and supporting muscle growth.

When combined with legumes like lentils, chickpeas, or beans, rice also provides high-quality protein that is essential for building and repairing muscles.

4. Strengthens the immune system

Rice contains zinc and selenium, minerals that play important roles in developing and maintaining immune cells. These nutrients help strengthen the immune system and protect the body against infections caused by viruses, bacteria, and fungi.

5. Improves mental energy

Because it contains carbohydrates, rice provides energy for the brain, helping maintain essential functions and improving mental alertness.

6. Promotes weight loss

The fiber found in black, red, brown, and wild rice promotes fullness by slowing digestion, helping to control hunger, and reducing calorie intake throughout the day.

7. Helps prevent high blood pressure

Wild and black rice can help prevent high blood pressure because they are rich in potassium, a mineral that helps relax blood vessels and promotes the elimination of excess sodium through urine.

Read about other foods high in potassium.

8. Helps prevent diabetes

Brown, red, wild, and black rice varieties contain fiber that slows carbohydrate absorption, helping to stabilize blood sugar levels and prevent insulin resistance and diabetes.

These types of rice also have a medium glycemic index, which means they cause only a moderate increase in blood sugar levels, helping regulate glucose in people with diabetes or insulin resistance.

9. Prevents premature aging

Wild and black rice are high in anthocyanins, antioxidant compounds that protect the skin from damage caused by free radicals, helping to prevent wrinkles and sagging skin.

Does rice make you gain weight

Rice does not cause weight gain when eaten in moderation as part of a balanced diet combined with regular physical activity.

However, eating large amounts of rice or consuming it as part of an unbalanced diet can lead to weight gain, especially when combined with a sedentary lifestyle.

Different types

Different types of rice vary based on processing, flavor, and nutrient content. The main types of rice include:

• White rice: Has a mild flavor and fewer nutrients because the bran and germ are removed during processing. However, it still provides good amounts of carbohydrates and selenium.

• Black rice: Has a stronger flavor and contains high levels of protein, fiber, and potassium.

• Parboiled rice: Similar in taste to white rice, but steamed before milling, which transfers nutrients from the outer layers into the grain.

• Arborio rice: Known for its creamy texture, this rice can be found in whole-grain or refined forms and is often used in risottos.

Basmati rice is a popular Indian variety with a lower glycemic index than white rice, while jasmine rice is a fragrant rice from Thailand that is typically steamed.

Nutritional information

The following table shows the nutritional composition of 100 grams of cooked white, brown, wild, and black rice:

To get all of the health benefits of rice, it should be included as one part of a well-balanced diet in addition to regular physical activity.

How to eat

Rice can be eaten as whole grains or rice flour and used in dishes like baked rice, rice balls, risotto, soups, rice pudding, cakes, breads, porridge, pies, and smoothies.

It can also be used to prepare rice water, a home remedy that may help relieve diarrhea, prevent dehydration, and ease menstrual cramps.

Is it healthy to eat rice every day

Yes, eating rice daily can be healthy. To make a complete meal, rice should always be paired with vegetables, proteins, and/or legumes such as beans, lentils, or chickpeas. These foods provide protein and fiber that help lower the glycemic load of meals.

Healthy recipes

Some healthy recipes for rice include:

Baked rice

Ingredients:

• 2 cups brown rice, rinsed and drained;

• 1 grated onion;

• 5 cloves garlic, crushed or chopped;

• 1 tsp olive oil;

• 1 bay leaf;

• ½ bell pepper, diced;

• 4 cups water;

• Salt to taste.

Directions:
Sauté the garlic and onion in olive oil, then transfer to a baking dish. Add the remaining ingredients and bake in a preheated oven for about 20 minutes until the rice is fully cooked. Add more hot water if needed and bake until dry. For extra flavor, add tomato slices or basil leaves.

Rice balls

Ingredients:

• 2 cups cooked rice;

• 1 egg;

• 6 Tbps all-purpose flour;

• 2 Tbsp chopped parsley;

• 2 Tbsp grated Parmesan cheese;

• Salt, olive oil, and black pepper to taste.

Directions:
In a bowl, mix the rice, flour, cheese, and parsley. Add the egg and combine well. Season with salt and pepper. Preheat the air fryer to 375°F (190°C). Brush the rice balls with olive oil, shape them using two spoons, and place them in the air fryer basket. Cook for 10 minutes, let cool slightly, and serve.

Rice with vegetables

Ingredients:

• 3.5 oz (100 g) wild rice;

• 3.5 oz (100 g) white rice;

• 2.6 oz (75 g) chopped almonds;

• 1 zucchini, diced;

• 2 celery stalks, diced;

• 1 bell pepper, diced;

• 2 ½ cups (600 ml) water;

• 8 okra pods or asparagus spears, sliced;

• ½ can corn;

• 1 onion, chopped;

• 2 Tbsp olive oil;

• 1 chili pepper, chopped;

• Black pepper and salt to taste;

• 1 Tbsp chopped cilantro;

• 2 Tbsp soy sauce;

• 2 Tbsp chopped parsley.

Directions:
Sauté the onion in olive oil until golden. Add both types of rice and stir for a few minutes. Add water, vegetables, and almonds. Season with soy sauce, chili, black pepper, and salt. Cook over low heat and avoid stirring after adding vegetables to prevent clumping. When the rice is almost done cooking, stir in cilantro and parsley.