Another concern that many people are unaware of is arsenic contamination. Rice plants naturally absorb more arsenic from soil and water than most other crops. Long-term exposure to even small amounts of arsenic can raise the risk of canc3r, heart disease, and kidney problems.

Experts recommend rinsing rice thoroughly before cooking and using plenty of water during boiling to help reduce arsenic levels. Brown rice, while healthier in fiber, may contain slightly more arsenic than white rice — so moderation remains key.

How to Consume Rice the Healthy Way

Doctors aren’t saying you should give up rice completely instead, they urge people to eat it mindfully. Here are a few ways to make your rice meals healthier:

• Handle portions: Limit cooked rice to about one cup per meal.
• Add balance: Mix rice with vegetables, lean protein, and healthy fats to slow down sugar absorption.
• Select wisely: Opt for brown rice, red rice, or quinoa for more fiber and nutrients.
• Avoid fried rice: Cooking rice with oil, butter, or sauces adds unnecessary calories.
• Stay active: Regular exercise helps control bl00d sugar and weight.

Final thought

Rice can still be part of a balanced diet — it’s affordable, filling, and versatile. But consuming too much, especially white rice, can lead to obesity, diabetes, and cardiovascular issues.

Doctors emphasize that the secret to good health isn’t about cutting out rice entirely, but rather eating it in moderation and pairing it with a variety of nutrient-rich foods.