12 Incredible Benefits of Rice

by Meenakshi Nagdeve last updated -

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The health benefits of rice include its ability to provide instant energy, regulate and improve bowel movements, and manage blood sugar levels. It also plays a role in providing vitamin B1 to the human body.

Other benefits include its ability to aid in skincare, boost metabolism, regulate digestion, and reduce high blood pressure. It helps in weight loss, boosts the immune system, and provides protection against dysentery and chronic diseases.

What is Rice?

Rice is a cereal grain, which belongs to the grass species Oryza sativa and Oryza glaberrima, also known as Asian and Australian rice respectively. The grain comes in more than 40,000 varieties with different shapes, sizes, texture, aroma, and colors.

Different types of rice include white, brown, rose, noodle, the black pearl, red yeast, wild, jasmine, and sushi rice, among others. They can be long-grain, medium-grain, and short-grain and take a very short preparation time.

It is also well known for the plethora of benefits that it imparts, becoming the reason it is often used in pet food, as an ingredient in cosmetics such as facial cleansers and moisturizers, and in dietary supplements and pills.


Most varieties contain a high amount of carbohydrates and protein. The fiber content varies according to types of rice. For eg., brown rice has more fiber than white rice and therefore, is a healthy option. According to USDA National Nutrient Database, it is also rich in minerals like calcium, iron, sodium, potassium, manganese, selenium, and copper. The vitamins in it include niacin, pantothenic acid, and thiamin. It is a great food for people wanting a gluten-free option and it contains negligible fat.

For most people, rice is synonymous with short-grained white rice. This variety is considered healthy as it contains most of the nutrients and is rich in omega-6 fatty acids, which are known for their pro-inflammatory properties. However, it is generally low in vitamins and minerals.

Nutrition Facts

Rice, white, long-grain, regular, enriched, cooked
Serving Size :
Water [g]68.44
Energy [kcal]130
Energy [kJ]544
Protein [g]2.69
Total lipid (fat) [g]0.28
Ash [g]0.41
Carbohydrate, by difference [g]28.17
Fiber, total dietary [g]0.4
Sugars, total including NLEA [g]0.05
Calcium, Ca [mg]10
Iron, Fe [mg]1.2
Magnesium, Mg [mg]12
Phosphorus, P [mg]43
Potassium, K [mg]35
Sodium, Na [mg]1
Zinc, Zn [mg]0.49
Copper, Cu [mg]0.07
Manganese, Mn [mg]0.47
Selenium, Se [µg]7.5
Fluoride, F [µg]41.1
Thiamin [mg]0.16
Riboflavin [mg]0.01
Niacin [mg]1.48
Pantothenic acid [mg]0.39
Vitamin B-6 [mg]0.09
Folate, total [µg]58
Folic acid [µg]55
Folate, food [µg]3
Folate, DFE [µg]97
Choline, total [mg]2.1
Betaine [mg]0.3
Vitamin E (alpha-tocopherol) [mg]0.04
Fatty acids, total saturated [g]0.08
14:0 [g]0
16:0 [g]0.07
18:0 [g]0.01
Fatty acids, total monounsaturated [g]0.09
16:1 [g]0
18:1 [g]0.09
Fatty acids, total polyunsaturated [g]0.08
18:2 [g]0.06
18:3 [g]0.01
Tryptophan [g]0.03
Threonine [g]0.1
Isoleucine [g]0.12
Leucine [g]0.22
Lysine [g]0.1
Methionine [g]0.06
Cystine [g]0.06
Phenylalanine [g]0.14
Tyrosine [g]0.09
Valine [g]0.16
Arginine [g]0.22
Histidine [g]0.06
Alanine [g]0.16
Aspartic acid [g]0.25
Glutamic acid [g]0.52
Glycine [g]0.12
Proline [g]0.13
Serine [g]0.14
Sources include : USDA

Health Benefits

It is a fundamental food in many cuisines around the world and is an important cereal crop that feeds more than half of the world’s population. The health benefits of this widespread crop are explained below.

Provides Energy

Since rice is abundant in carbohydrates, it acts as fuel for the body and aids in the normal functioning of the brain. Carbohydrates are metabolized by the body and turned into functional, usable energy. The vitamins, minerals, and organic components found in it increase the functioning and metabolic activity of all the organs, which further increases energy levels.

Prevents Obesity

It forms an integral part of a balanced diet as it can provide nutrients without having any negative impacts on health. Low levels of fat, cholesterol, and sodium also help reduce obesity and associated conditions. While most people have this misconception that white rice consumption causes an increase in blood glucose levels, which is one of the reasons for obesity, a 2013 research paper showed that there was, in fact, no association between the frequency of rice consumption and body weight, BMI or central obesity. Most people prefer brown rice over white rice for it has more fiber content and is, therefore, more nutritious.


Rice naturally does not contain any gluten and hence, causes no inflammation in the gut. This means that people suffering from celiac disease can easily include it in their diet.

Controls Blood Pressure

A report published in The Lancet states that rice is low in sodium, so it is considered one of the best foods for those suffering from hypertension. Sodium can cause veins and arteries to constrict, increasing stress and strain on the cardiovascular system as the blood pressure increases. This is also associated with heart conditions like atherosclerosis, heart attacks, and strokes, so avoiding an excess of this mineral is always a good idea.

Fresh rice sprig and a small sack of white rice falling on a wooden table

Rice is the most commonly used grain around the world. Photo Credit: Shutterstock

Anticancer Potential

The whole-grain variety of brown rice is rich in insoluble fiber that helps protect against many types of cancer. Scientists and researchers believe that such insoluble fibers are vital for protecting the body against the development and metastasis of cancerous cells. Fiber is beneficial in defending against colorectal and intestinal cancer. However, besides fiber, it also has natural antioxidants like vitamin C, vitamin A, and phenolic and flavonoid compounds, which help scour free radicals from the body.

A 2017 study published in the BioMed Research International, provided substantial evidence that consumption of rice by-products could provide optimal chemoprevention due to antioxidant phytonutrients. However, more scientific evidence is required to confirm the anticancer benefit.

Skin Care

Medical experts say that powdered rice can be applied topically to cure skin conditions. On the Indian subcontinent, rice water is readily prescribed by Ayurvedic practitioners as an effective ointment to cool off inflamed skin surfaces. The phenolic compounds, particularly in the brown or wild variety, have anti-inflammatory properties, so they are also good for soothing irritation and redness. Whether consumed or topically applied, it tends to relieve a number of skin conditions. The antioxidant capacity also helps delay the appearance of wrinkles and other premature signs of aging that affect the skin.

May Reduce the Risk of Alzheimer’s Disease

In a rat model study by Michiaki Okuda et al., there was evidence which suggested that brown rice, when cooked under high pressure, retains its most important nutrients. This high pressured brown rice reduces amyloid-beta in the brain, a major protein responsible for Alzheimer’s disease. It also showed the potential to improve cognitive dysfunction. However, more studies are awaited to corroborate this point. 

Diuretic & Digestive Qualities

The husk of rice is considered to be an effective medicine to treat dysentery. As a diuretic, it helps you eliminate toxins from the body like uric acid, and even lose weight, since approximately 4% of urine is actually made up of body fat! The high fiber content also increases bowel movement regularity and protects against various types of cancer, as well as reducing the chances of cardiovascular diseases. Chinese people believe that it considerably increases appetite, cures stomach ailments, and reduces all digestive problems.

Improves Metabolism

Rice is an excellent source of vitamins and minerals like niacin, vitamin D, calcium, fiber, iron, thiamine, and riboflavin. These vitamins provide the foundation for the body’s metabolism, immune system health, and general functioning of the organs. According to a report published in the Journal of Functional Foods black rice help reduce obesity and improve metabolism among mice who were fed the same for a period of 12 weeks.

Boosts Cardiovascular Health

The whole grains like rice are known to have antioxidant properties that promote cardiovascular strength by reducing cholesterol levels in the body, according to a report published in the American Journal of Clinical Nutrition. Wild and brown rice varieties are far better than the white variety since the husk of the grain is where much of the nutrients are; ironically, the husk is removed in white rice preparation.

Relieves IBS

A team of researchers from New York University penned a detailed report on the recommended diet for Irritable Bowel Syndrome (IBS) in 2018 in the World Journal of Gastroenterology. In that, they concluded that a diet low in fermentable carbs known as FODMAPS is recommended for the management of this digestive disorder. Rice is a low FODMAP item, which is clinically suggested for consumption during IBS as it has resistant starch, which reaches the bowels and stimulates the growth of useful bacteria that help with normal bowel movements. Also, this insoluble rice is very useful in reducing the effects of conditions like irritable bowel syndrome (IBS) and diarrhea.

Other Benefits

Rice can prevent chronic constipation. The insoluble fiber in it acts like a soft sponge that may be pushed through the intestinal tract quickly and easily. Brown rice and whole grains are known to be rich in insoluble fiber. However, it is also advisable to drink lots of water for relieving your constipated condition, in addition to eating fibrous foods.

Those with diabetes should include the brown variety rather than the white one, which contains low levels of the glycemic index. As little as one cup of brown rice on a daily basis provides a person with almost 100% of their daily manganese requirement, which helps produce energy from carbohydrates and protein, says a 2010 report published in the Archives of Internal Medicine Journal. It is also beneficial for the normal functioning of the nervous system and the production of sex hormones.


People choose different types of rice depending on their culinary needs, availability, and potential health benefits as well. It can also be defined by the length of each grain. Asian cuisines specialize in long grained ones, whereas American countries prefer short or medium length grains.

Recent Updates

According to the International Rice Research Institute in the Philippines, the nutritional value of this grain needs to be improved even more so that it benefits mankind. Being the most dominant cereal crop in most of the world, it can improve the lives of millions who consume it.

Efforts are currently being made to increase the micro-nutrient value of this grain by combining traditional methods of growing crops with modern biotechnology. The institute further states that the development of rice with high iron and zinc compounds could be possible through bio-fortification. This can also induce high-quality yields, which could be eagerly accepted by farmers as well as the consumers for longer, healthier lives.

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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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