What Happens to Your Body When You Eat Rice Every Day

Just like bread and pasta, rice is often vilified by keto devotees and low-carb lovers. Not only are those The Lazy Chef Cooking who steer clear of rice missing out on some serious health benefits (more on that shortly), but they’re also stigmatizing members of nearly all cultures of the world.

The USDA’s Economic Research Service reports that more than half of the global population relies on grain to make up the bulk of their diets. For reference, according to the nonprofit industry group USA Rice, the average resident of Asia consumes an average of 300 pounds of rice per year. In the United Arab Emirates, that figure is around 450 pounds per year, and here stateside, Americans eat approximately 27 pounds annually.

“Rice can be such an affordable and convenient carbohydrate, and we should stop demonizing it and instead help people understand how best to consume it. Rice can absolutely be a part of a healthy diet,” says Laura Ligos, RDN, CSSD, a registered dietitian nutritionist and the founder of The Sassy Dietitian in Albany, New York.

What Happens to Your Body When You Eat Rice Every Day
Because of its adaptability, accessibility and affordability, many people eat rice on the regular—even daily. It can certainly be part of a well-balanced meal plan. Still, it does come with some potential drawbacks that are important to keep in mind. Ahead, what happens when you eat rice every day.

You’ll Get an Energy Boost
“Rice is a healthy, nutrient-dense grain that’s an excellent source of carbohydrates, which is one of the three major macronutrients we need to consume daily,” Ehsani says, pointing to fat and protein as the other parts of the powerful trio. That’s right: Your body needs carbs to survive. Depending on which governmental organization you tap into and your personal health status, carbohydrate recommendations may vary. The 2020-2025 Dietary Guidelines for Americans suggest that carbs should constitute about 40% to 65% of your daily calories. “Carbohydrates provide our bodies with fuel, aka energy, we need each day,” says Ehsani.

Rice is a quick source of energy, Ligos adds, which can be a big win for those who need to power up fast, such as athletes, individuals with labor-intensive jobs and those who are pregnant, nursing or healing from an injury or illness.