What is rice good for and can I eat it every day? A nutritionist says

Can I eat rice every day? How is it good for me? Who shouldn’t eat a lot of rice?

Rice is one of the most popular and useful side dishes. Its history began about 10 thousand years ago in Asia, but today it is produced in many European countries and, of course, in Russia. Among the popular varieties are white, brown, jasmine, basmati and black.

What is rice good for and what happens if you eat it every day?

Rice contains important substances for the body: iron, zinc, potassium, phosphorus, iodine, etc. It does not cause allergies because it does not contain gluten. Those who sit on a diet often choose rice as a side dish because it is considered dietary and contains complex carbohydrates. For every 100 g of cereals there are on the average 360 kcal.

The health benefits of rice include:

beneficial effects on the intestines due to their enveloping properties;
normalization of blood pressure;
strengthening of the heart and blood vessels;
improvement of brain activity.

This product is able to prolong youthfulness, as it contains a large amount of antioxidants. Those who regularly go to the gym, it will also be useful because of the folic acid and minerals that restore muscles after a workout.

For women, rice is recommended separately as a rejuvenating product with an antioxidant effect. It gives a feeling of fullness for a long time, so it will also be useful for the figure.

Rice is recommended to men for revitalization. It will also be good for the thyroid gland and increase testosterone.

When shouldn’t I eat rice?

Of course, like any other product, rice has contraindications. First, it should not be abused by those who have problems with blood sugar levels. The carbohydrates in rice can cause fluctuations in blood glucose.

Second, in large quantities this dish can provoke intestinal problems and constipation.

What is the difference between different kinds of rice?


This kind of rice contains fewer nutrients than brown rice, because it is subjected to food processing. Nevertheless, it has a positive effect on the brain, heart and blood vessels. But you should not overdo it with white rice, so as not to cause a spike in blood sugar.


This variety is not subject to processing, so all the useful substances in it remain. It strengthens the heart and has a calming effect. It also normalizes blood cholesterol levels, detoxifies the body and stabilizes blood pressure.

But eating too much brown rice can lead to intestinal and kidney problems. It is better to limit yourself to three servings a week.


Considered the most expensive of all types of rice and the lowest calorie. It contains about 110 kcal in 100 g. Of course, it has other useful properties. For example, it contains folic acid and amino acids, vitamins A, E, K and PP. It has a beneficial effect on the nervous system, slows the aging process, strengthens blood vessels and heart muscles.

However, brown rice is not recommended to those diagnosed with diabetes.


It will be especially useful for pregnant women, as it contains a sufficient amount of folic acid. It also cleanses the gastrointestinal tract, normalizes blood cholesterol levels and strengthens the heart.


Ideal for dietary meals. It contains iodine, iron, calcium, potassium, etc. So that rice does not lose its useful properties, you should not add salt to it. It is also not recommended to eat it every day, as it can provoke the development of diabetes.

On average, rice cooks for 30-40 minutes, depending on the type. As a rule, the exact time for each variety is indicated on the package. To make the dish tasty and crumbly, you must be sure to rinse it with cold water 5-10 times – until the water is completely clear. Then the rice must be added to the boiling water and stirred immediately. When it boils again, you need to reduce the heat, put the lid on and cook until tender.