If you love rice, it may not surprise you to know that 78 percent of the world's population feel the same way you do about the grain. Ricepedia says more than 3.5 billion people look to rice to supply 20 percent of their daily calorie allowance. The nutrition content in rice varies, from 123 calories, 2.9 grams of protein, 30 grams of carbs, 0.4 grams of fat, and 0.9 grams of fiber for unenriched white rice to 111 calories, 2.6 grams of protein, 23 grams of carbs, 0.9 grams of fat, and 1.8 grams of fiber for unenriched brown rice (via Healthline ).
The impact rice has on your body depends on what kind of rice you eat. Let's start with the most common type:white rice, which is considered a refined grain, because it doesn't have any bran and germ. It doesn't pack a lot of macro- and micro-nutrients and eating too much of it might starve your body of important nutrients. That's because all rice is carbohydrate-rich and can fill you up quickly, which could leave little room for proteins and fat.
Eating white rice every day could also expose you to the risk of developing Type-2 diabetes, according to study published in the journal BMC Public Health . There's also a risk of an increased risk of heart disease with regular consumption of white rice, per the American Journal of Clinical Nutrition .
Enjoying brown rice every day is a healthier choice
Unlike its cousin in the rice family, brown rice is considered a healthier choice, because it's a whole grain, just like oats and whole wheat breads . Making brown rice a part of your daily diet means you are consuming greater amounts of fiber, which helps lower your overall cholesterol levels, makes you feel fuller longer, and even helps prevent small blood clots, according to the Harvard T. H. Chan School of Public Health . And unlike white rice — which has a glycemic index (GI) of 64, making it a medium GI food — brown rice has a GI of 55, making it a low GI food. And what's key about consuming low GI foods? They actually can help lower your risk for developing Type 2 diabetes by helping you maintain steady blood sugar levels. Plus, eating brown rice every day also means you are getting more iron, magnesium, and B vitamins, which are vital for a strong immune system, per the American Heart Association .
Your takeaway? The impact of eating rice every day depends on the kind you eat. If you are one of the 3.5 billion that love the dish, it may be wise to make the switch from white to brown. Your body just may thank you.