Rice is a starchy grain used as a staple ingredient by more than half the world’s population largely due to its versatility, availability, and ability to adapt to any flavor and seasoning. Rice has a chewiness and soft texture that adds substance to meals and complements many cuisines. Rice is a staple food for more than half of the world’s population, particularly those living in Asia and Africa. White rice is the most commonly consumed type.

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. Rice can be part of a balanced diet when combined with key nutritious components like vegetables.


  1. Rich in Vitamins and Minerals: Rice can serve as a good source of Vitamin D, B vitamins (including thiamin, niacin, and riboflavin). White rice is high in minerals such as manganese, magnesium, calcium and iron.
  2. 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.
  3. Supports Bones, Nerves & Muscles: Rice contains Magnesium which is the structural component of bones that assists in hundreds of enzyme reactions involved in the synthesis of DNA and proteins and is required for proper nerve conduction and muscle contraction.
  4. Improves Colon Health: Rice contains resistant starch, which can lead to the formation of certain fatty acids that help the colon stay healthy. These fatty acids may also decrease the risk of colorectal cancer.
  5. Gluten Free: Rice is a gluten-free grain and hence, causes no inflammation in the gut. it is useful to people with celiac disease and non-celiac sensitivity. Rice can be made into flour, noodles, bread, and syrup. It can also be made into milk and used as a non-dairy substitute for cow’s milk.
  6. Provides Quick 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. Athletes who need a lot of energy in the form of carbohydrates can get it from white rice. Many prefer white rice over brown for its high-carb, low-fibre profile.
  7. Controls Blood Pressure: Rice is low in sodium, so it is considered one of the best foods for those suffering from hypertension.