Rice is a key ingredient in many Arabic dishes, such as machboos, kabsa, mansaf, maqlouba, koshari, etc., and it is also served with vegetable and meat stews, so what happens to the fasting body when eating rice?

First of all, we learn about the nutritional ingredients that a cup of cooked white rice provides us, which are:

  • Calories: 200 kcal.
  • Protein: 4.3 grams.
  • Dietary fiber: 0.6 g.
  • Carbohydrates: 45 grams.

The nutritional ingredients that a cup of cooked brown rice provides us with are:

  • Calories: 245 kcal.
  • Protein: 5.5 grams.
  • Dietary fiber: 3.3 grams.
  • Carbohydrates: 51 grams.


What happens to the body of a fasting person when breaking the fast on rice?

Rice itself is a light food, meaning it should be cooked with water, with little or no oil and salt. It is a rich source of carbohydrates.

In general, rice (unspiced) is a good choice for breakfast, as it provides the body with energy and calories, and it also helps in feeling full.

For diabetics, it should be noted that it is a source of carbohydrates, and it should be calculated from the daily carbohydrate intake.

But the problem is when eating rice that is cooked with a large amount of fat, such as oil and ghee, and also with meat and fat, which makes this rice dish rich in fat and cholesterol, and increases the calories it provides to the body.

Also, rice with added spices, especially hot and strong, may not be suitable for heartburn patients, and may increase the troubles of those who suffer from bowel problems.


Rice and obesity

We want to refer here to a Japanese study published in 2019, which found that eating too much rice can prevent obesity, contrary to popular belief.

The study showed that obesity rates were low in areas that follow a diet, such as the Japanese or Asian style that relies on rice, unlike other countries where this type of food is consumed less.

According to Bloomberg News, which published on the study of 136 countries, just a modest increase in rice intake by 50 grams per person per day could reduce obesity in the world by 1%, or 650 million obese people.

Professor Tomoko Iyami, who led the research, said the researchers had observed a decline in obesity in countries that rely mainly on rice intake.

"Japanese or Asian rice-based diets help prevent obesity."

Ayame explained that rice is a low-fat plant, and that the fiber, nutrients and plant compounds in whole grains help make a person feel full, reducing overeating.


What are the main effects of eating rice on health?

  • Help to feel full.
  • You may have high blood sugar, if you have diabetes.

According to Eat This, Not That, specialist Megan Wong, shortly after eating a serving of rice, blood sugar will rise, but how much and how fast it rises depends on the type of rice you eat, and blood sugar will rise because rice is a source of carbohydrates and all carbohydrates eventually turn into sugars.

"In general, short-grain white rice raises blood sugar higher and faster, while long-grain rice, even if it's white, is better for keeping blood sugar stable."

Wong explains that there are two different types of carbohydrates found in rice: amylose and amylopectin, and says that long-grain rice has a higher percentage of amylose, which is better than amylopectin in retaining its structure, meaning that each grain of rice takes longer to chew and digest, slowing down the overall digestion process.

Long-grain brown rice is best when it comes to enjoying rice while reducing the risk of causing high blood sugar, because the extra fiber slows digestion even more.

  • Eating rice may lead to constipation, because the majority of people eat white rice, which is relatively low in fiber content that helps with bowel regularity, so eating large amounts of low-fiber grains such as white rice may lead to constipation.
  • You may be overweight if you eat a large amount of rice, especially cooked with ghee, with thick sauces and fried meats. But if you don't want to gain weight, eat boiled rice without adding oil, and eat it in moderation.