No Need to Skip Rice

For years now, people tell me that they don’t eat carbs – bread, pasta, rice, and potatoes. – I must wonder why specifically these four foods.

Potatoes are not a nutritional zero or significant contributor to excess calories – what we do with potatoes is the issue.

Rice isn’t a nutritional zero or significant contributor of excess calories in the typical American diet either.

I know some people want to (or need to) stop eating gluten – which is in most bread and pasta. But rice does not have gluten (neither do potatoes).

And how much rice are people eating that contributes to significant weight loss when they cut it out?

Oddly, many cultures worldwide consume rice daily – it is their staple food. And those countries don’t have obesity rates even close to the U.S. population obesity rates.

Rice isn’t the issue. The U.S. has one of the highest (if not the highest) rates of meat consumption worldwide. And the highest rice consumption in the world (per capita) is in Asian countries.

I guarantee you that rice is not the problem as a significant contributor to excess calories and obesity in the United States. (And I am not suggesting meat is the issue in the U.S. either, just pointing out an interesting correlation.)

And while this may be obvious, rice is fat-free, cholesterol free, non-GMO, and of course, vegan food. Don’t laugh – I have people ask some of these questions. Or make assumptions that “rice is fattening” or rice is GMO.

So, why is rice “demonized” or thrown out when people say they don’t eat carbs? Well, rice is a starchy food, but that isn’t a bad thing. Especially considering that it can provide fuel for the brain and muscle (along with any foods that deliver carbohydrates)

I’ve said it before, and I will repeat it: carbohydrate is a nutrient, not a food group. So, calling rice a “carb” isn’t accurate, considering it is a grain with protein.

The whole grain version, brown rice, has fiber. However, the more refined version, white rice, does not have so much.

Here are some rice nutrition facts:

Brown Rice: one-half cup, has 108 calories, 1.8 grams of fiber, and 2.5 grams of protein

White Rice: one-half cup, has 103 calories, 0.3 grams of fiber, and 2.1 grams of protein

And regarding vitamins and minerals, rice has several B vitamins, including folic acid, along with iron, selenium, potassium, and zinc. Not a nutrition zero at all.

People are surprised that I choose white rice as well as brown rice. However, the difference between the two is minimal, and there are plenty of other places to get fiber (fruits and vegetables).

Before throwing out rice as a contributor to excess weight, consider the whole meal. I guarantee you that rice is not the issue.

Rice nutrition information (long grain cooked)