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Eating rice daily could affect your health. Learn safe ways to enjoy rice with protein, vegetables, and nutrient-rich meals.

Rice is everywhere. It’s on our plates, in our celebrations, in our daily meals. White rice, boiled rice, and fried rice are comforting, cheap, and familiar. But here’s the kicker: eating rice the way most of us do might be quietly affecting your health.

White rice offers fewer nutrients, including minerals, vitamins, and dietary fibre. It is stripped of its bran and germ, leaving just the endosperm. It’s then processed to improve taste, extend shelf life and enhance cooking properties, and is widely considered an empty carb since it loses its main sources of nutrients.

Why White Rice Can Be Risky When Eaten Daily

While rice itself isn’t inherently bad, studies link overconsumption of white rice to increased risk of type 2 diabetes, heart disease, and exposure to low levels of arsenic, a toxic element that can build up in the body over time.

White rice has a Glycemic Index of 64. As a result, carbs in white rice are turned into blood sugar more rapidly. Glycemic index (GI) is a measure of how fast your body converts carbs into sugars that can be absorbed into your bloodstream. Low GI is 55 or less, medium GI is 56 to 69, and high GI is 70 to 100.

This may be one reason why white rice has been associated with a higher risk of type 2 diabetes.

In a review of studies in over 350,000 people, researchers found that those who ate the most white rice had a higher risk of type 2 diabetes than those who ate the least.

But the good news is there are ways to enjoy rice safely, pairing it with nutrient-rich foods that offset potential risks.

Let’s get into how you can eat rice without putting your life on the line.

Rice With Efo Riro

Efo Riro is a Nigerian favourite; leafy greens, peppers, and spices create a rich, colourful sauce. Pairing it with rice can be tricky if the rice overwhelms the dish. One simple trick? Use just

02/09/2025

5 common causes of blindness and how you can prevent it

tribuneonlineng.comAug 31, 2025 4:05 AM



The common causes of blindness cannot be corrected with eye glasses, contact lenses or eye drops. Blindness is the lack of vision or the inability to see. When you begin to experience any of these symptoms; eye redness, double vision, intense eye pain or watery eyes know it is high time you see a doctor.

Here are the common causes of blindness and how you can prevent it:

1. Glaucoma

Glaucoma is a group of diseases that damages the optic nerve in the back of the eye. This disease progresses slowly and it can lead to blindness. Glaucoma can happen to someone with high eye pressure and regular eye pressure. If there is a history of glaucoma in your family you’re at risk but regular eye check up between one to two years would make doctors detect it early.

2. Cataract

Cataract occurs when the lenses begin to cloud due to proteins in both eyes. It becomes hard for the lens to enable the eye to see clear images. Cataract is a common cause of blindness that can be quite threatening. You can develop it if you love smoking, taking alcohol, diabetic, aging or exposing your eyes to sunlight.

3. Amblyopia

Amblyopia affects just one eye. It usually springs up during childhood when the brain finds it difficult to interpret information from one of the eyes. As time goes on, the affected eye with amblyopia becomes weak while the eye with better sight becomes stronger.

4. Diabetic retinopathy

Diabetic patients are at risk of developing diabetic retinopathy. When you frequently have high blood sugar, it can damage the blood vessels all over your body which also includes the tiny vessels in your retina, the area that is sensitive to light. The retina can grow in an unusual way, causing blindness or loss of vision.

5. Macular degeneration

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