Should You Avoid White Rice? Context matters!

At one point in our plant-based journey, we were completely against white rice. We’ve all seen the headlines:

  • “White rice spikes blood sugar!”

  • “Linked to diabetes!”

  • “Avoid refined carbs!”

So, like many health-conscious eaters, we cut it out completely.

But what if we told you that the real problem wasn’t the white rice itself — it was the context in which it was being consumed?

In this blog, we’ll explore why white rice has been unfairly demonised, how nutrition fear-mongering can lead to unnecessary food restriction, and why this humble grain may actually have a place in a healthy, plant-based diet — especially if you need easier-to-digest options.

Is White Rice Really That Bad?

Much of the “evidence” used to vilify white rice doesn’t tell the whole story. Many studies that linked white rice consumption to poor health outcomes looked at populations where:

🍬 Processed food consumption was high
🏥 Access to quality healthcare was low
💸 Poverty and food insecurity were common

In other words, white rice wasn’t the villain — it was part of a much larger picture of limited food diversity, poor healthcare infrastructure, and socioeconomic challenges.

Newer studies, controlling for such variables, have since found white rice to be quite healthy to consume.

Why Context Is Everything

It turns out, the real issue isn’t white rice. It’s context. 🧠

When white rice is consumed as part of a diverse, fibre-rich, plant-based diet — especially one that includes plenty of legumes, vegetables, fruits, and whole grains — it can be a completely fine (and sometimes even helpful) addition to your meals.

Why We Eat White Rice Now (And Love It)

Now that we understand the bigger picture, we’ve welcomed white rice back into our meals, especially during a gaining cycle. When trying to build muscle, Paul has to consume a large volume of food. That’s when including some lower-fibre, easy-to-digest options like white rice can be incredibly helpful. 😋

Want MORE SUPPORT ON YOUR PLANT-BASED NUTRITION?

If you're looking for personalised guidance on how to achieve your body transformation goals, check out my coaching services for 1:1 support tailored specifically for you! 

For more delicious ways to get all the nutrients you need to thrive on a plant-based diet be sure to check out our vegan meal plans. We also have a great range of e-books available that are loaded with healthy vegan recipes that you’ll love!


Much love,
Paul & Gemma
Hench Herbivore

Paul Kerton

Ex-bodybuilder turned vegan PT and nutritionist, Paul helps you get hench with plants! 💪🌱 Transform your health and fitness with Hench Herbivore.

https://www.henchherbivore.com
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