28/10/2025
A friendly reminder from our Nutritionist-Dietitian. Instead of demonizing specific food items and nutrients, know the better forms, appropriate portions and best strategies how to consume them. Be guided by a nutrition professional for a healthy, safe, and sustainable diet!
More than a staple, primary carbohydrate and energy source in our country, below are some of the main health benefits of rice, when consumed appropriately, with some additional facts why personally, rice is my go-to carb source:
1. B Vitamins and manganese – rice is a rich source of micronutrients like thiamin, niacin, and manganese. These are needed to produce energy more efficiently.
2. Magnesium – we can also get substantial amounts of magnesium, a “well-rounded” mineral essential for hundreds of body functions. Some of the most important ones are energy production, sleep, bowel movement, gut health, muscle and nerve function.
3. Fiber – if you want to get more fiber in your diet, eat pigmented varieties of rice. These contain a good blend of soluble and insoluble fiber that supports gut health and blood sugar control.
4. Phytonutrients & bioactive compounds – colored varieties have anthocyanins, flavonoids, carotenoids that are good for the immune system, cancer prevention, and brain health. Black rice also has GABA and amino acid, tryptophan, that can aid in better sleep.
5. Gluten-free – for those of you who are intolerant to gluten, this is one of the most accessible and healthy substitutes.
Being a physically active person who is into endurance sports, I mainly eat rice! This is the best alrernative for me knowing my food sensitivities. It’s been supporting my health well, helping me become fit (do I need to mention my waist circumference & body fat %? 😊 ), w/o the unnecessary deprivation. The only key is knowing how much rice or total carbs your body exactly needs on a day-to-day basis at a specific point in time, depending on your age, developmental stage, health status, fitness goals, eating habits, physical activity and training load.
So if someone gives a general advice to totally stay away from rice, go on a very low to no carb diet to everyone who wants to lose weight or to become healthier, think twice. Check their background & credentials, what they’re up to…some are only trying to promote f
their one-size-fits all diet, quick fix program or unhealthy products. You need to consider safety and sustainability above all.
Again, rice is nice. Carbs are our ally. You just need to ask your Nutritionist-Dietitians how you can consume the best types and the right amounts for you.
