Is it Bad To Eat Rice Every Day? The Pros & Cons

As much as there are benefits, eating rice every day is bad for your health. It’s no doubt rice is one of the most popular foods, however, should you eat it all the time?

Is there a side effect to eating rice every day? Or should you even eat rice at all?

In this article, I’ll discuss extensively the benefits of eating rice and the side effects of having too much. Like the saying, “too much of everything is not good” irrespective of the benefits. Rice is not an exception.

So, if you want to learn more about the benefits of rice, the quantity you should be consuming, and the effects of overconsumption, please read on.

What is rice?

Rice is a seed of a semi-aquatic plant with the botanical name “Oryza sativa“. Rice is eaten as a staple food in various countries.

It is an important part of the diet of many people around the world with its wide varieties and wide range of usage.

There are over a thousand varieties of rice, but the most consumed types of rice in the United States are Brown and White rice.

Brown rice is a whole complete grain with 3 layers: the outer layer, the fiber-filled layer (or bran), and the nutrient-rich germ. On the other hand, white rice is simply brown rice without the bran and germ layers.

Additionally, brown rice is a low glycemic index food which makes it very nutritious and a healthier alternative than white rice. Removing the bran and germ layers gives white rice its unique flavor and extends its shelf life.

Is it bad to eat rice every day?

Yes, it is. Eating rice every day can be unhealthy and reverse the health benefits. And this is regardless of the variety you consume. Rice should be eaten in moderation to fully maximize its benefits.

Why is it bad to eat rice every day?

For most rice lovers like myself, it is a serious question to ask. So let’s see why it is unhealthy to eat rice every day. There are many reasons why consuming rice is bad, but the most common ones include:

1. Increase in sugar level

Eating rice every day could expose one to the risk of type 2 diabetes. Carbohydrates in rice may cause sugar levels to skyrocket which can lead to serious medical issues.

2. No room for a balanced diet

Eating rice every day without complementing it with other foods is not a balanced diet. Rice is a carbohydrate, which is one of the classes of food. By itself, rice is not enough to supply the body with all it needs to function.

3. Affects glucose metabolism

As a result of the high carbohydrate content, consuming too much rice may have adverse effect on glucose metabolism. The effect of impaired glucose metabolism include weight gain and sometimes diabetes in severe cases.

4. Increased risk of cancer

Rice contains high amounts of arsenic, the chemical that is sprayed on crops to keep insects from spoiling them. It absorbs more arsenic than any other grain.

Overconsumption of rice will consequently load your body with arsenic. This chemical in the body results in nerve damage and impaired brain function. It also increases the risk of cancer and heart attack.

What is the ideal proportion of rice you should eat?

The ideal amount of rice to eat per day is one serving which is equal to 1/2 cup of cooked rice. This cup is about the size of a cupcake pan or wrapper.

Are there benefits of eating rice?

Yes, there are. To get these benefits, however, you must eat rice in moderation. Here’s what’s in rice for you:

1. Natural energy

Rice is rich in carbohydrates that fuels the body with the energy it needs for proper functioning.

In addition, the vitamins in rice help to increase the rate of metabolism.

2. Blood pressure regulation

People with hypertension and high blood pressure are advised to consume more brown rice because of the low glycemic index and sodium content.

Sodium can be lethal as it increases the stress and strain on the cardiovascular system. However, you should eat brown rice in moderation.

Overconsumption of brown rice results in lower sodium content. This also leads to blood vessel constriction and an increase in blood pressure.

3. Good for easy digestion

Rice is easily digestible, and the presence of fibers makes it an ideal choice for easy digestion. The fiber content in rice helps in reducing constipation and other stomach illnesses.

Can you lose weight by eating rice?

Rice is not the ideal meal for weight loss.

Most people become lazy after eating rice because of the entire metabolism process. If you find it difficult to do anything after eating rice, then weight loss is not a possibility.

Fun facts about rice

  1. The United States is the sixth-largest rice-producing country in the world and first outside Asia.
  2. According to the United State Department of Agriculture, all the rice produced in the United States is Cholesterol and Sodium free.
  3. 75 percent of rice consumed in the United States is grown and produced in the United States.
  4. In some traditions, rice is thrown at a wedding as they believe it is a symbol of life and fertility.


Why does your stomach hurt after eating rice?

If your stomach hurts after eating rice, it could be due to a food allergy to something in the meal, indigestion, or food poisoning.

Is rice nutritious?

Yes, eating rice is nutritious because it contains carbohydrates which is a great energy booster. Also, rice can help control blood pressure and prevent cancer and obesity if you eat it in moderation.

Which type of rice is better for consumption?

Brown rice is the best choice because of its numerous health benefits. Research shows that brown rice contains less cholesterol, lowering the risk of stroke, diabetes, and heart attack.


Rice is a nutritious cereal crop that feeds more than half of the world’s population, whether in low-income or high-income countries. Rice is the third largest product among the cereal family in the United States.

Of the multiple varieties of rice, it is no surprise that brown rice is the best because it has more nutrients than all the others.

However, as much as rice is an enjoyable meal, you must know how to eat rice in the right proportion to avoid the possible side effects.

I hope you found this guide helpful. Thank you for reading.

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