Doctor issues warning about eating too much rice

Rice is a nutritious grain packed with gut-friendly fiber, complex carbohydrates, and B vitamins. Brown and wild rice, in particular, promote healthy digestion by supporting beneficial gut bacteria. Versatile and filling, rice pairs easily with vegetables and proteins, serving as a staple ingredient in countless dishes around the world.

Despite its benefits, rice often faces criticism from low-carb followers who overlook its nutritional and cultural value. Enjoyed by billions globally, rice remains an affordable and adaptable food, though, like any food, excessive consumption can have drawbacks.

Eating too much white rice can raise the risk of type 2 diabetes and heart disease. Research from Harvard found that individuals who ate three to four servings of white rice daily were 1.5 times more likely to develop type 2 diabetes. Each additional large bowl increased the risk by 10%, especially among Asian populations where rice intake is high.

Experts attribute this to the high glycemic index of white rice, which causes blood sugar spikes. Replacing refined grains with whole grains can help reduce this risk.

Overeating rice can also contribute to weight gain and belly fat. A study in Nature Medicine found that diets high in refined carbs and low in protein were linked to a 1.2 times higher risk of obesity.

Another concern is arsenic contamination. Rice naturally absorbs arsenic from soil and water, with brown rice containing about 40% more than white rice. Limiting intake and varying grains can lower exposure.

To enjoy rice healthily, keep portions moderate, combine it with vegetables and protein, choose whole-grain varieties, and avoid fried or heavily oiled versions.