Should you skip eating rice?

White rice vs Brown rice

Rice — a staple food in most countries in the world is yet taking the rounds of controversy. Rice is not a bad food. But the bad thing is that we mindlessly gobble huge portions of it. A humble dal-chawal meal is so satiating that it makes us eat slower and increases our chances of eating the right quantity. This promotes good health and proper digestion, which are the cornerstones of an accelerated metabolism. However, there are many myths and gimmicks which claim rice to be fattening or unhealthy for us. So let’s find out if you should eat rice or skip it?

Is rice fattening?

Rice is not fattening if you eat it in small portions. In fact, it is a good source of vitamins and minerals. The not-so-healthy side of white rice in particular is its high glycemic index that increases the blood sugar level in the body. Therefore, it is not recommended for people with sugar problems. However, if you add lots of fibre in the form of vegetables, any pulses and spices, it makes rice a perfect meal — healthy, nutritious, wholesome and definitely not fattening.

Myths about rice

1.Rice contains glutenRice is gluten-free and the most non-allergenic of all grains.
2.Rice is fatteningRice is in fact quite low in fat. It contains carbohydrates that are good for everyday functioning.
3.Rice does not contain proteinAfter carbohydrates, protein is the second most abundant nutrient found in rice.
4.The protein content of rice is of no valueRecent studies have shown that rice protein is the most superior protein.
5.Rice has high amounts of saltRice contains negligible amounts of sodium. It is considered as a super food and safe to consume by people who need to watch their salt intake.

Health benefits of rice

Let’s walk through the major benefits and find out why you must include this grain in your daily diet.

1. Provides energy: Carbohydrates are the quickest source of energy and rice is packed with them. Skipping this important component in your meal will make you feel sluggish.

2. Promotes muscle growth: Rice contains important amino acids, and when served with a meat dish, the diet is almost complete in terms of muscle mass. Rice is a good option for vegans and vegetarians seeking to develop their physique. The protein content in rice is important for muscle development and preserves lean body mass.


  • Brown rice vs White rice: Which is better?
  • Healthy rice dishes
  • Dhrishti’s food check

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Dhrishti Bijlani
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Dhrishti Bijlani

Armed with a Master’s in Clinical Nutrition & Dietetics, Dhrishti Bijlani's goal is to make it easier for everyone to eat right and get more habituated to a healthy lifestyle.