Rice Side Effects for Health

Here are the key potential side effects of eating rice, especially white rice, in excess:

Increased risk of type 2 diabetes: Eating white rice in excess can boost the risk of developing type 2 diabetes, as the carbs in white rice are turned into blood sugar more rapidly than those in brown rice.

Weight gain: White rice is often linked to unwanted weight gain, as it is a refined grain stripped of its bran and germ, making it high in calories but low in fiber and nutrients.

Arsenic exposure: Rice may be contaminated with arsenic, which accumulates more in the plant compared to other crops. High arsenic intake is associated with increased cancer, heart disease and diabetes risk. This is a particular concern for those following a rice-based diet.

Digestive issues: The high fiber content in brown rice can cause digestive problems like bloating, diarrhea, constipation and leaky gut syndrome in some people.

Nutrient deficiencies: Eating only white rice long-term can lead to nutrient deficiencies, as it lacks the vitamins, minerals and antioxidants present in brown rice.

To minimize these risks, it's best to consume rice, especially white rice, in moderation as part of a balanced diet. When possible, opt for healthier varieties like brown, red or black rice which are less processed and more nutritious than white rice.