Do you eat rice in the morning? Know if it’s a healthy habit

Eating rice for breakfast may be the right way to start your day. Here's why eating rice in the morning is good.
poha from rice
You can make your breakfast healthier by making homemade poha from rice! Image courtesy: Adobe Stock
Natalia Ningthoujam Published: 5 Feb 2023, 08:59 am IST
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Many people believe in making their first meal of the day the biggest. And what can be bigger than eating rice in the morning with some vegetables or eggs? If you head to some states of northeast India, you will find locals starting their day with rice. Even in some countries like Japan, rice always makes it to their morning meal. It keeps them full for hours and keeps them energised. However, we have a question on our mind: Is eating rice in the morning actually a good breakfast idea or not.

HealthShots connected with Neha Pathania, dietitian, Paras Hospitals, Gurugram to find out if eating rice in the morning is healthy or not.

rice for breakfast
Eating rice for breakfast can be healthy. Image courtesy: Shutterstock

Rice is a powerhouse of energy

Many people feel that they haven’t eaten well if they skip rice. Pathania says that you need not be afraid of consuming rice every day. It contains a lot of carbohydrates, so it is a powerhouse of energy. Rice is a nutritious dish when eaten with vegetables like peas, beans, carrots, spinach and pumpkin. Rice of any colour has nutrients and has a sizable amount of folate (benefits of red rice). In a nutshell, rice is a wholesome and nutrient-dense food.

What time of the day is best to eat rice?

The expert says that a majority of your daily carbohydrate consumption should also be done earlier in the day. That’s the time when your body is more active and requires more energy. For those trying to control their weight or who have diabetes, eating rice in the morning may be helpful in preventing rise in blood sugar (symptoms of rising blood sugar levels). But Pathania says it should be eaten in moderation and as part of a balanced meal. Then only rice can be a component of a nutritious diet. As for the night, it’s best to skip eating rice for dinner. After all, you don’t want to feel heavy right before sleeping.

Rice dishes for breakfast

1. Garlic and egg fried rice

It is a quick and flavorful dish to fend off hunger. It offers numerous health advantages, primarily because of a substance called allicin, which is derived from garlic. The dish, as a whole, is low in calories and high in nutrients. Garlic, which has antibiotic properties, is known to boost immune system, reduce high blood pressure. Egg, on the other hand, is a good source of protein and also contains heart-healthy unsaturated fats (health benefits of eggs).


rice for breakfast
Have rice with vegetables in the morning for an energetic day. Image courtesy: Shutterstock

2. Zafrani pulao

This dish is prepared by using basmati rice, nuts, saffron, milk, and cream. Sounds yummy and it also has a lot of fibre. It can surely help to stay full for a longer period of time.

3. Basanti pulao

Also known as mishti pulao, basanti pulao promotes healthy digestion. It also has cashew nuts and raisins. Cashew nuts are low in sugar and rich in fiber. They are also a good source of copper and magnesium which are essential for producing energy, brain health and immunity.

4. Chawal ki kheer

Got a sweet tooth? You will love eating kheer in the morning. Kheer, which is made of rice, has a good amount of starch, which improves intestinal health, lowers inflammation, and has a cooling impact on the entire body, especially in the heat.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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