15 Healthy and Nutritional Benefits Of Rice To Keep In Mind

benefits of rice

Rice is a grain that feeds the world. Regardless of race, lifestyle, or geography, almost every culture incorporates rice in its diet. And it should come as no surprise — rice is easy to make, offers high nutritional value, and is incredibly versatile.

Apart from the benefits of rice, you can also pair it with almost any cuisine and make it a perfect meal. Take a look at some of the major benefits that rice offers and the best ways to add it to our diet.

Top 15 Reasons To Consider Rice As Part Of Your Diet


#1. Rice, specifically brown rice, helps people with diabetes to control their blood sugar.
#2. Rice has more fiber content compared to processed food. This helps lower cholesterol and alleviates the risk of major heart problems and the possibility of stroke.
#3. Brown rice helps regulate bowel movement and can prevent hemorrhoids. This makes it a great option for improving digestive health and for people who have celiac disease.
#4. Rice is rich in carbohydrates, which can help deliver an energy boost when you incorporate it into your diet while also helping with the normal functioning of your brain.
#5. Rice can play a significant role in ensuring a balanced diet. It has zero harmful fats and cholesterol, so it can help prevent obesity and other health concerns associated with being overweight.
#6. Sodium leads to constriction in the arteries, which leads to stress and strain on your cardiovascular system. So, given its low sodium content, rice is highly recommended to people with hypertension and high blood pressure.
#7. Rice is also good for maintaining skin health and is widely used in various skin treatments. Rice powder is used topically for specific skin conditions. For example, rice water is popularly used in Southeast Asia for promoting hair health, cooling off irritated and inflamed skin, and helping delay signs of aging like wrinkles and fine lines.
#8. Rice can promote good metabolism as it is high in vitamins and minerals like calcium, fiber, iron, niacin, riboflavin, and thiamine.
#9. If you frequently suffer from constipation, rice can act like a soft sponge allowing your bowels to move more easily through your intestinal tract. Pair it with increased water intake, and you’ll find relief from your constipation and even irritable bowel syndrome.
#10. Rice water can also help regulate your body temperature, so if you have a fever, drinking rice water can help bring you to an average temperature.
#11. Adding rice to your diet means that you are boosting your protein source. So, it’s a great option for those leading a vegan lifestyle or following a strict diet.
#12. Rice can in supporting to your nervous system as it is a rich source of vitamin B. Your nervous system needs plenty of B vitamins to function effectively. The same vitamins are also required to produce neurotransmitters responsible for your body’s different biological processes.
#13. If you have gluten sensitivities, rice can be your new best friend. You can indulge in a hot bowl of rice without worrying about having an inflamed gut. Rice also has anti-inflammatory properties that can soothe your tummy.
#14. Brown rice has insoluble fiber content that can protect you against the development of cancer cells, including colon, intestinal, and colorectal cancer.
#15. Rice is a whole grain, so it can keep you full for a good few hours. Coupled with the fact that rice can be prepared quickly, it’s a great option for a quick, filling meal.

How To Prepare Rice


There are various ways to make rice, the easiest being using a rice cooker or a microwave.

However, you can also cook rice on the stovetop with this foolproof method.

#1. Measure your rice and rinse with water thoroughly.
#2. Place it in your cooking pot.
#3. Add 2 parts of water to 1 part of rice.
#4. Bring the water to a boil. You can add a pinch of salt, but this is optional.
#5. Reduce the heat and allow it to simmer.
#6. Cook until all the water is absorbed and the rice has risen. The ideal cooking time is 18 minutes.
#7. Turn off the heat and let your rice sit for approximately 10 minutes. Do not remove the cover or stir.
#8. Serve.

Delicious Dishes That Compliment Rice

Rice is incredibly versatile and complements a wide variety of dishes. You can make it savory or even turn it into a decadent dessert.

You can make a rice bowl with herbs, meats, and spices or add it to an omelet to make it more filling. You can pair it with anything grilled, steamed, fried, or baked. Rice can work as a side dish as well as become the main dish depending on what you pair it with such as a creamy curry. It is that one food that goes well with anything.

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