Health & Wellness

11 Benefits of Eating Raw Rice and Side Effects

The benefits of eating raw rice are numerous, along with side effects. Across the whole globe, rice is a staple food for numerous countries. It is inexpensive, and on the other side, it comes in varieties. Eating rice can offer you energy as well. However, before consuming rice, people usually cook them. Subsequently, rice also comes in solid form.

Most people like to have rice in their meal and favourite item for them with Dal and vegetables. Eating cooked rice can normally reduce the hunger of anyone. Though eating raw rice significantly offers side effects and benefits for the people.

And here, in this article, we will offer you all the benefits of eating raw rice and side effects. We will also offer all the few side effects of eating raw rice during pregnancy for women. Let’s continue our reading by thoroughly exploring the benefits of eating raw rice. 

In this Article

  1. Benefits of Eating Raw Rice
  2. Eating Raw Rice Side Effects
  3. Disadvantages of Eating Raw Rice During Pregnancy
  4. How To Avoid Eating Raw Rice

Benefits of Eating Raw Rice

Most people like to eat boiled rice daily with numerous other vegetables. However, people do not know about the benefits of eating raw rice. If you are curious about eating raw rice benefits, this simple paragraph will help you all. Let’s check out some of the health benefits of eating raw rice

1. Good Source of Energy

Raw rice is a good source of energy. The high-quality grains and proteins in raw rice are easily converted into energy, making it an excellent choice for busy people looking for a quick and convenient energy source.

2. Excellent source of dietary fiber

Raw rice is an excellent source of dietary fiber. One cup of cooked white rice contains only 2 grams of fiber, while one cup of raw white rice contains 11 grams of fiber.

3. Help you Lose weight

Raw rice is a good source of fiber, which can help you feel fuller for longer periods of time and can help you lose weight.

4. Source of Essential Vitamins and Minerals

Raw rice is an excellent source of many essential vitamins and minerals. In particular, it is a good source of vitamin B6, folate, thiamin, niacin, pantothenic acid, and magnesium.

5. Good for the Digestive system

Raw rice is an excellent source of carbohydrates and provides all the essential amino acids your body needs. It is also a good source of fiber, which can help to regulate digestion and keep your digestive system operating smoothly.

6. Help with Period Cramps

Eating raw rice regularly can help to reduce the number of cramps and bloating you experience during your menstrual cycle. Often many people ask whether Is It Safe to Eat Raw Rice or not. They can find out all the benefits here. 

7. Increase iron levels

Raw rice is the best solution for people with iron deficiency problems. And they need to consume it to fix the problem immediately. 

8. Good source of protein

Raw rice is a good source of plant-based protein. It is a complete source of the essential amino acids the body needs to build muscle, tissues, and enzymes. This makes raw rice an excellent choice for people who want to include more protein in their diets.

9. Good Source of Magnesium

Raw rice is a good source of magnesium, which has been shown to help regulate blood sugar levels and improve energy levels.

10. Anti-inflammatory Properties

Raw rice has anti-inflammatory properties. Studies have shown that uncooked white rice can decrease inflammation in the body by up to 50%. This makes it an ideal food choice for people who suffer from chronic pain or inflammation disorders.

11. Eat Soaked raw rice

Not only that, but if you want to bring out all the healthy properties of raw rice, you will have to soak the rice in water.

Soaking the raw rice in water will automatically turn healthy in numerous ways. Soaked raw rice offers vitamins like B6 and B12. Additionally, soaking raw rice can also increase your immunity system. 

Besides that, to bring out the best digestive system for yourself, you will have to take soaked raw rice.

These are the raw rice-eating benefits for you all. 

Eating Raw Rice Side Effects

After discussing the benefits of eating raw rice, let’s check out what happens if you eat undercooked rice in detail. Multiple side effects come if you take raw rice or consume it daily. 

1. Consuming raw rice can lead people all towards food poisoning. The uncooked or raw rice holds a harmful substance named Bacillus cereus. This particular substance is usually a find in soil layers. When the rice grows, it spoils the rice. However, to kill the substance, people will have to boil or heat the raw rice before consuming it. 

2. By eating raw rice, people can also face the problem of diarrhoea or can witness the symptoms of diarrhoea. The substance Lectinsis present in raw rice is the main cause to lead you towards having the problem of diarrhoea. 

3. Additionally, people can also affect their low haemoglobin levels in the blood by eating raw rice. 

4. Not only that. By eating raw rice every day, you can also increase the problem of gas in your body. People will face the difficulty of poor digestion and constipation.

5. However, by taking raw rice, people can also weaken their hair and nail health daily. 

6. Besides that, the other problems with eating raw rice are difficulty in periods, Chances of Kidney Disease, and cyst problems. Therefore, these are the side effects of eating uncooked rice.

Disadvantages of Eating Raw Rice During Pregnancy

1. During the pregnancy stage, women should be very conscious about what they are taking or consuming. Eating uncooked rice during pregnancy can offer many side effects for both the mother and baby. Now here, through the help of this paragraph, we are sharing some of the side effects of eating raw rice quickly. 

2. During pregnancy, if women take raw rice, it will increase their body weight more than their existing weight. And with time, they will become obese. 

3. However, if you take raw or white rice, both are not helpful in pregnancy. White rice contains a higher glycemic index In comparison with brown rice. The white rice increases blood glucose levels, and you can have gestational diabetes. Not only that, but eating raw rice will affect periods for girls too. 

4. White rice also contains a substantial amount of arsenic which can lead you to face premature birth or death of a stillborn baby. 

How To Avoid Eating Raw Rice

Moreover, people looking for ways to avoid eating raw rice can follow this particular paragraph to know the solutions. We are going to share some of the tips to stop eating raw rice quickly. Let’s know the tips you one by one.

1. To bring out the benefits of eating raw rice, you can also opt for the Substitutes, which are numerous and available very quickly to solve your carvings. Here are going to share some of the substitutes of raw or white rice that you can have daily for better health. 

2. To bring out all the health benefits and nutrition properties, people can opt for Quinoa, a gluten-free seed. On the other side, it is more nutritious than raw rice or white rice. 

3. Another best substitute for raw rice is riced Cauliflower. Instead of taking the raw rice, people can also take the help of this particular rice, Cauliflower and consume them.

4. Besides that, people can also take the help of riced broccoli, another more popular raw rice substitute.

5. People can also consume Barley instead of raw rice. 

6. The best theme for the people to consume is chopped cabbage Instead of taking raw rice.

7. To avoid all the health problems, people can also go for brown rice instead of raw rice.

8. Puffed rice is there, which people can concede without taking the raw rice. 

9. You can also take whole wheat couscous without taking the raw ice.  

10. People can also consider Farro, a wheat product, and consume it instead of raw rice. 

11. To stop the carvings of raw rice, you can also eat Freekeh, another substitute for raw rice. 


Therefore, these are all benefits of eating raw rice, along with all the side effects of eating raw rice. To help all pregnant women avoid eating raw or white rice, we also discuss side effects that they can face. 


  1. Effects of feeding rice and the degree of starch gelatinisation
  2. Biological Functions and Activities of Rice Bran as a Functional Ingredient: A Review
  3. Effect of Brown Rice Consumption on Inflammatory Marker 

Dr Maria

MD. Board Certified physician. Fellowship In Family Medicine UK. 8 years of medical experience in Lifestyle-related health disorders. Graduated from AIIMS – All India Institute Of Medical Science, INDIA

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