This Is What Happens to Your Body When You Stop Eating Rice

When you are no longer eating rice, your body will undergo several alterations, some beneficial and some challenging depending on the length of time you have gone without rice and what is replacing this carbohydrate source. 

Energy and Weight Changes

 Rice is a main source of carbohydrates that are what your body uses for a quick energy supply. When rice isn’t available, your body will look for alternative sources of energy and often you will burn through your stored fat (In fact, if you were eating high amounts of rice, you will burn your body fat). When switching away from rice, depending on how much rice you were eating and what you are replacing it with, can cause weight loss. The first change that you may notice in weighing less is because you have depleted your glycogen stores and the weight is mostly water weight so therefore, it doesn’t necessarily mean that you have lost fat. Most often, people report being lighter and slimmer after removing rice, for a few weeks.

Impact on Blood Sugar Regulation

Another major effect of not eating rice is blood sugar regulation. Rice has a high glycemic index, particularly white rice. Glycemic index is a way to measure how quickly/slowly your blood sugar will respond when eating the meal. Rice’s glycemic index is rapid, meaning you are going to get a spike in blood sugar from it. Unless rice is being paired with a protein source to stabilize your blood sugar, eliminating rice will stabilize your blood sugar which will, in time, improve your insulin sensitivity, even more important for anyone pre-diabetic ( with insulin resistance). By eliminating rice you will lower your risk for Type 2 Diabetes. 

Effects on Digestion

Many people who discontinue eating rice report better digestion if replaced with a fiber-rich food. In fact, some would report reduced bloating and improved bowel regularity replacing rice with quinoa or millets and other complex carbohydrate foods. However, if you stop eating rice, but do not replace rice with fiber-rich foods, you may likely have constipation and/or overall digestive discomfort as a result of a significant decrease in bulk to your diet. 

Nutrient Considerations

Rice contains some vitamins (for example, B vitamins) and some minerals (for example, iron, magnesium) in its natural state. If you remove rice and don’t offer some planned replacements, you likely have some nutrient gaps from lack of nutrients in your diet.  However, if you have included other nutrient dense foods in your diet, then you have filled those gaps in your diet.

Psychological and Craving Effects

Also consider some psychological effects. We all know that the first few weeks of stopping eating rice will typically cause lower blood sugar levels, prompting cravings. Since rice is a common comfort food, consider how you will manage cravings, eating slower carbs at least, while also maintaining a balance in your meal planning that can be continued in your lifestyle going forward.

In the end, quitting rice can help lose weight, do better managing blood sugar and improving digestive health (assuming you use the right replacement), yet you need to think about nutrition to make sure you are keeping energy up and not falling gaps in your nutrition. Always check that you are replacing rice with whole grains, fiber rich foods and more nutrient dense foods, which are also an improvement on your diet.

This content is for general informational purposes only and should not replace professional medical or dietary advice. Always consult a healthcare expert before making major dietary changes.