Is it good to eat rice for suhoor? What you need to know

December 14, 2025 •

3 min read

According to nutrition experts, choosing the right carbohydrates is a primary factor for sustained energy during the fasting hours of Ramadan. The question of whether it is good to eat rice for suhoor depends heavily on the type of rice and its preparation, as not all rice is created equal.

Quick Summary

Eating whole-grain brown rice for suhoor can provide sustained energy due to its complex carbs and fiber, while refined white rice may lead to a quick energy crash. Balancing your meal with protein and healthy fats is crucial for a productive fast.

Key Points

Brown Rice vs. White Rice: Opt for brown rice for sustained energy and better satiety, as it contains more fiber and nutrients than refined white rice.
Sustained Energy: Complex carbohydrates in brown rice digest slowly, releasing energy gradually and preventing mid-day energy crashes.
Avoid Energy Crashes: Refined white rice digests quickly, causing a blood sugar spike followed by a drop, which leads to fatigue.
Include Protein and Fats: A balanced suhoor should pair rice with lean protein and healthy fats for maximum fullness and energy during the fast.
Stay Hydrated: Salty or spicy dishes can increase thirst. Stick to mild preparations and drink plenty of water to prevent dehydration.
Mindful Portions: Be aware of portion sizes to avoid excessive calorie intake, which can lead to weight gain and sluggishness.

The Importance of Carbohydrates in Your Suhoor

For Muslims observing Ramadan, suhoor is a vital meal intended to provide the body with energy for the day's fasting. Carbohydrates are the body's primary energy source, and selecting the right kind is crucial. The key lies in consuming complex, slow-digesting carbohydrates that release energy gradually, rather than simple, fast-digesting ones that cause a rapid spike and subsequent crash in blood sugar.

Why Brown Rice is a Better Choice for Suhoor

Whole grains like brown rice are considered a superior option for the pre-dawn meal. Unlike its refined counterpart, brown rice contains the bran and germ, which are rich in fiber and nutrients. This composition slows down digestion, ensuring a steady release of glucose into the bloodstream.

Provides Sustained Energy: The slow digestive process of brown rice helps prevent energy crashes mid-day, keeping you feeling energized for a longer period.
Increases Feeling of Fullness: The high fiber content in brown rice contributes to satiety, helping you feel fuller for longer and reducing hunger pangs.
Supports Digestive Health: The fiber aids in healthy digestion and can help prevent constipation, a common issue during Ramadan due to changes in eating patterns.
Rich in Nutrients: Brown rice offers more vitamins and minerals, including B vitamins, magnesium, and selenium, which are vital for overall health.

The Potential Pitfalls of White Rice at Suhoor

White rice is a refined carbohydrate, meaning the fiber-rich bran and germ have been removed during processing. This makes it digest much faster than brown rice.

Rapid Blood Sugar Spikes: Its high glycemic index can cause a quick surge in blood sugar, followed by a sharp drop, leading to an energy crash.
Short-Lived Satiety: Because it is digested quickly, white rice provides less lasting fullness, leaving you feeling hungry sooner into the fasting period.
Risk of Dehydration: Often, white rice is eaten with salty or spicy curries, which can increase thirst during the day.

The Role of a Balanced Suhoor Meal

While rice can be a part of a healthy suhoor, it should not be the only component. A well-balanced meal includes a mix of complex carbohydrates, protein, and healthy fats to maximize energy and fullness.

Pair with Protein: Adding lean protein, such as chicken, fish, or lentils, helps build and repair body tissue and promotes long-lasting satiety.
Include Healthy Fats: Incorporating healthy fats from sources like avocado or nuts can provide sustained energy and support brain function.
Focus on Fruits and Vegetables: Fruits and vegetables are rich in fiber, vitamins, and minerals. They also have a high water content, which is essential for staying hydrated.

Comparison: Brown Rice vs. White Rice for Suhoor


Feature	Brown Rice	White Rice
Carbohydrate Type	Complex (whole grain)	Refined (processed)
Energy Release	Slow and steady	Rapid, then crash
Satiety/Fullness	Longer-lasting	Shorter-lived
Fiber Content	High	Low
Nutrient Density	High (more vitamins, minerals)	Low (less nutrients)
Digestion Speed	Slower	Faster
Glycemic Index	Lower	Higher

Optimizing Your Rice-Based Suhoor

If you choose to eat rice for your pre-dawn meal, here are some tips to make it as beneficial as possible:

Opt for Brown Rice: Whenever possible, choose whole-grain brown rice over white rice to benefit from the fiber and sustained energy.
Ensure Proper Hydration: Drink plenty of water during suhoor. Avoid pairing rice with excessively salty or spicy dishes that will increase thirst during the day.
Balance Your Plate: Don't rely solely on rice. Include lean protein, such as grilled chicken or lentils, and a generous portion of vegetables.
Experiment with Other Grains: Consider rotating rice with other whole grains like oats, quinoa, or whole wheat bread for variety and different nutritional benefits.
Be Mindful of Portions: As with any food, portion control is key. Excessive carbohydrate intake can cause sluggishness and weight gain.
Avoid Fried Preparations: Refrain from heavy, fried rice dishes, which can cause bloating and lethargy.

Conclusion

Eating rice for suhoor can be a healthy and effective strategy for managing energy levels during a fast, but the type of rice and the overall balance of the meal are the most critical factors. While white rice provides a quick, short-term energy boost, brown rice offers a more sustainable release of energy thanks to its higher fiber and complex carbohydrate content. By pairing brown rice with protein, healthy fats, and plenty of vegetables, you can create a truly beneficial and satisfying suhoor that supports your fasting journey.

For more information on healthy fasting, consult reputable nutritional advice such as that from Healthxchange.sg.

Frequently Asked Questions

Brown rice is generally better for suhoor because it is a whole grain rich in fiber and complex carbohydrates. It digests slowly, providing sustained energy and prolonged fullness throughout the day.

Yes, but with caution. White rice is low in fiber and digests quickly, which can lead to a fast energy crash. If you do eat white rice, it should be consumed in moderation and paired with other foods rich in protein and fiber to slow down digestion.

To prevent early hunger, pair your rice with a source of lean protein (like eggs or lentils) and plenty of fiber from vegetables. Choosing brown rice over white also helps prolong satiety.

Plain rice does not directly cause thirst, but rice served with salty or spicy side dishes can increase thirst and lead to dehydration. Avoid excessive salt and spices in your suhoor meal.

For a balanced suhoor, serve rice with a source of lean protein (e.g., grilled chicken, fish, or lentils), a variety of vegetables for fiber and vitamins, and a source of healthy fats (e.g., nuts or avocado).

Brown rice contains more fiber, which makes it digest more slowly, contributing to longer-lasting fullness. White rice, with its lower fiber content, is easier and faster to digest, which can be beneficial for those with sensitive stomachs but less ideal for sustained energy.

Yes, if it's the right kind of rice and part of a balanced meal. Brown rice provides slow-release energy, while eating white rice with protein and fiber can also help maintain energy levels throughout the fasting period.