Is Rice Good or Bad for You? Find Out Now

Rice is one of the most widely consumed foods in the world, especially in countries like Brazil. It’s an excellent source of complex carbohydrates, providing energy efficiently. When eaten in its whole grain form, rice is rich in fibre, B vitamins, and minerals such as magnesium and phosphorus — supporting healthy digestion and helping regulate blood sugar levels.

White rice, on the other hand, loses much of its nutritional value during the refining process. Eating it in excess can lead to spikes in blood sugar, which over time are associated with an increased risk of type 2 diabetes and weight gain — especially when combined with a low-fibre diet high in ultra-processed foods.

The key is balance: choosing whole grain varieties, exploring different types (such as red or black rice), and pairing rice with vegetables and lean proteins can turn it into a powerful ally for your health.