Rice has become one of the most misunderstood foods in modern wellness conversations. One of the questions I hear most often is, “Should I stop eating rice if I want to lose weight or improve my health?” But if rice were truly the villain, entire cultures across Japan and East Asia—where rice has been a staple for centuries—would not be among some of the healthiest populations in the world. The truth is, rice itself is not unhealthy. What matters far more is the kind of rice you choose, how you cook it, the quantity you eat and what you pair it with.
For many people, rice is one of the easiest grains to digest. The issue usually begins when highly polished white rice is eaten in large portions, often without enough fibre, vegetables or protein alongside it. Polished rice/ polished basmati rice digests very quickly, leading to a rapid rise in blood sugar, followed by a sudden crash. This can leave you feeling hungry, tired, irritable and craving more food soon after.
Instead Hand-pounded basmati rice is often one of the best choices for easier digestion and steadier energy. Parboiled rice is another excellent option because it releases sugar more slowly into the bloodstream. Kerala red rice, especially Matta rice, is rich in nutrients and more filling, although slightly heavier to digest.
The way rice is prepared matters too. Soaking it 30-40 mins before cooking, using extra water while cooking and draining the excess starch can make it lighter on digestion. Even allowing rice to cool slightly before eating can increase resistant starch, which supports gut health and better blood sugar balance. Portion size is equally important based on body type and lifestyle . Rice does not need to be eliminated, but oversized servings can overwhelm digestion. A balanced plate with rice, lentils, vegetables, healthy fats, curd or protein is always a wiser choice than eating rice on its own. At HappyGut Consults, we believe rice is not the enemy—mindless eating is. So perhaps the better question is not, “Should I stop eating rice?” but rather, “Am I eating it in a way that truly nourishes my body?”
Dr Sonali Jajodia, MD (Alt Med), Gut Health
Coach, Nutritional Consultant (USA), MBA
(UK). Founder: HappyGut Company.
Contact No :- +91 9969xxxxx
About the Author
