4 side effects of eating rice daily

August 11, 2022, 3:21 p.m

White rice is a very inter­est­ing prod­uct. In many diets, this is the main ingre­di­ent, and some nutri­tion­ists rec­om­mend elim­i­nat­ing it from the diet alto­geth­er. What hap­pens if you eat white rice every day — on its own or in dish­es such as rolls and sushi.


Rice is one of the most wide­spread cere­als in the world. It is ver­sa­tile, can be adapt­ed to any diet and any sup­ple­ments, even the most harm­ful eater will find a dish with rice to taste. In addi­tion, there are over twelve thou­sand types of rice, so if you don’t like one, any oth­er will do.

The most enriched and most pop­u­lar type of rice is white. It was crushed and cleaned of husks and germs. But the way it is processed does not add to its pop­u­lar­i­ty. Espe­cial­ly when com­pared to brown rice, its more nutri­tious whole grain cousin. White rice is often described as a “bad carb” and “a source of emp­ty calo­ries” and is rec­om­mend­ed to be avoid­ed at all costs. But is it real­ly so bad?

What hap­pens if you eat white rice every day?

1. You will be more energetic

White rice is a rich source of car­bo­hy­drates, which are the main source of fuel for the body. In addi­tion, many vari­eties of white rice are for­ti­fied with B vit­a­mins, which also have a pos­i­tive effect on activ­i­ty dur­ing the day. Accord­ing to the study, B vit­a­mins, in addi­tion to folic acid, are involved in at least one stage of the ener­gy pro­duc­tion sys­tem in cells. So it is very impor­tant to con­sume these vit­a­mins every day with cer­tain foods, or in the form of sup­ple­ments.

2. Strengthen bones

Vit­a­min D and cal­ci­um are two tita­ni­ums that keep our bones, hair and nails healthy. But they are also helped by man­ganese, which is abun­dant in white rice. This sub­stance helps to bet­ter absorb cal­ci­um and vit­a­min D, helps them work as a team. So white rice does a nice job here.


3. Arsenic in the body

Arsenic is a micronu­tri­ent that, when eat­en fre­quent­ly in large quan­ti­ties, can lead to unpleas­ant health effects.

Arsenic is often found in white rice, so con­sum­ing it every day, you also con­sume this ele­ment along with the prod­uct. You should not abuse rice too much, it is best to replace it with quinoa and bul­gur, oth­er grains.

4. Tendency to metabolic syndrome

While this is still not entire­ly proven, some stud­ies have linked white rice to the devel­op­ment of meta­bol­ic syn­drome. This is a col­lec­tion of con­di­tions that occur togeth­er and increase the risk of car­dio­vas­cu­lar dis­ease, stroke, type 2 dia­betes. Meta­bol­ic syn­drome devel­ops when the fol­low­ing con­di­tions are met:

  • high blood sug­ar,
  • excess fat around the waist,
  • increase in blood pres­sure,
  • abnor­mal lev­els of cho­les­terol or triglyc­erides.

Stud­ies show that peo­ple who eat more white rice have a 30% increased risk of devel­op­ing meta­bol­ic syn­drome. Despite the fact that this is very rare and not so seri­ous, and also quick­ly treat­ed, it is nec­es­sary, nev­er­the­less, to be atten­tive to your health and not to eat rice every day in large por­tions.

What cere­als do you like?

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