Feeling guilty about eating too much rice? Although rice is rich in nutrients, it may contribute to weight gain and digestive issues if consumed in excess. Moderation is essential. This grain is a staple in over 100 countries, as highlighted by the Harvard T.H. Chan School of Public Health. Packed with magnesium, selenium, phosphorus, manganese, and B vitamins, it can be a beneficial addition to most diets. However, being high in carbs, it’s important to consider this when planning meals.
According to the U.S. Department of Agriculture’s Agricultural Research Service, 1 cup of cooked white rice contains 44.6 grams of carbs and 4.25 grams of protein. The same amount of cooked brown rice contains 45.8 grams of carbs and 4.52 grams of protein, and is also richer in magnesium, potassium, and phosphorus compared to white rice. “Eating too much of any carbohydrate, including brown rice, can lead to diabetes,” nutrition professor Clyde Wilson told Men’s Health.
Brown rice is particularly beneficial due to its high fiber content. It includes all three parts of the kernel—bran, germ, and endosperm—making it more nutritious than its refined counterpart, according to the University of Pittsburgh Medical Center. But what happens when you consume too much rice?
You may experience gas and bloating
While it’s normal to feel full after a meal, you shouldn’t feel excessively bloated. Unfortunately, brown rice and certain other foods can cause this effect. Board-certified physician Taz Bhatia states that brown rice may lead to bloating, gas, belching, and digestive distress in some individuals (via MindBodyGreen). Its high carb content may trigger inflammation, and those sensitive to carbs might experience digestive discomfort after consuming whole grains.
According to Bhatia, brown rice might cause digestive issues for individuals with small intestinal bacterial overgrowth (SIBO). This condition is characterized by an overgrowth of bacteria in the small intestine, with symptoms including nausea, bloating, diarrhea, poor appetite, and stomach pain, as noted by the Mayo Clinic. Bhatia suggests eliminating brown rice for about 6 weeks to observe your body’s reaction before gradually reintroducing it into your diet.
Feeling bloated might also result from simply consuming too much rice. Dietician Chloe McLeod recommends limiting portions to a fist-sized amount. It may also be beneficial to avoid pairing rice with foods high in salicylates, amines, or fermentable sugars. These compounds are naturally present in garlic, onion, curry, baked beans, chickpeas, leeks, asparagus, and other foods (via Verywell Health).
You are at risk of developing diabetes
According to the Harvard T.H. Chan School of Public Health, rice has a glycemic index (GI) value ranging from 48-93. This value measures the impact of carbohydrate-containing foods on blood glucose levels. A higher GI indicates a greater increase in blood sugar levels. White rice has less fiber than brown rice, making it more likely to affect blood sugar levels and increase diabetes risk. Conversely, brown rice may offer some protection against diabetes, notes the Harvard T.H. Chan School of Public Health.
Consuming excessive rice may also contribute to metabolic syndrome, a risk factor for diabetes. A 2013 study found that women who regularly consumed white rice were more likely to develop this condition compared to those who ate rice with beans or whole grains. The white rice group also showed higher rates of central obesity and hypercholesterolemia, or elevated cholesterol levels, which can further increase diabetes risk.
However, these studies were conducted over several years. An occasional bowl of white rice is unlikely to cause diabetes or weight gain, even if consumed in excess. Just ensure it doesn’t become a regular habit.
Eating too much rice can lead to arsenic poisoning
While brown rice may be healthier than its refined counterpart, portion control remains important. Both types of rice contain a naturally occurring compound called arsenic, according to 2015 research published in the Journal of Pediatric Gastroenterology and Nutrition. Most arsenic in rice is located in the bran layers. White rice undergoes bran removal during processing, resulting in lower arsenic levels compared to whole rice.
Consumer Reports indicates that California basmati rice has the lowest arsenic content. Quinoa, millet, and buckwheat are also considered safer options. In contrast, brown rice and most rice from Texas have higher arsenic levels. Over time, arsenic accumulation can contribute to heart disease, diabetes, and cancer. Despite these risks, there are no federal limits for arsenic in rice and other food products.
Whole rice, including organic varieties, can have up to 80% more arsenic than processed rice (via Consumer Reports). To reduce exposure, rinse rice thoroughly and cook it using 6 cups of water per cup of rice. Drain the excess water before consumption. This method can reduce arsenic concentration by about one-third, according to Consumer Reports. Experts also recommend diversifying grain consumption, particularly with bulgur, farro, buckwheat, and millet, to minimize arsenic exposure.
