Is rice good to eat while fasting? Understanding the role of grains in a nutrition diet

November 3, 2025 •

4 min read

Over half of the world's population relies on rice as a staple food. So, the question of 'is rice good to eat while fasting?' is a common one for those following intermittent fasting or other structured eating plans. The answer, however, depends heavily on the type of rice and when you consume it during your eating window.

Quick Summary

The suitability of consuming rice depends on the type and timing. While white rice can spike blood sugar, whole grains like brown or wild rice offer sustained energy during eating periods, making them a better choice for maintaining fasting benefits.

Key Points

Whole Grain Rice is Preferable: Choose brown, wild, or black rice over refined white rice for more fiber and sustained energy.
Refined Rice Can Cause Sugar Spikes: White rice's high glycemic index can lead to rapid blood sugar spikes, potentially hindering fasting benefits.
Timing is Key: Rice should only be consumed during your designated eating window, never during the fasting period.
Boost Satiety with Fiber: The fiber in whole grain rice helps you feel fuller for longer, which can help manage hunger.
Pair with Protein and Fat: Always balance your rice meal with lean protein and healthy fats to slow digestion and stabilize blood sugar.
Consider Resistant Starch: Cooked and cooled rice develops resistant starch, which has a gentler impact on blood sugar levels.
Prioritize Moderation: No matter the type of rice, portion control is essential for maintaining a healthy calorie balance.

Rice and Fasting: The Basics of the Fasting and Feeding Windows

Fasting diets, particularly intermittent fasting (IF), are primarily concerned with when you eat, not necessarily what you eat. However, the foods consumed during your eating window can significantly impact your progress and how you feel, especially concerning blood sugar and energy levels. During a fasting period, the goal is to keep your insulin levels low to encourage your body to burn stored fat for energy, a process called ketosis. When you introduce calories, particularly from carbohydrates, your body shifts from this state. This is why understanding the different types of rice and their effects on your body is crucial.

The Case Against Refined White Rice

White rice is a refined grain, meaning its bran and germ have been removed during processing. This process strips away a significant amount of fiber, protein, and nutrients, leaving behind mostly carbohydrates. As a result, white rice has a high glycemic index (GI), causing a rapid increase in blood sugar levels after consumption. For someone practicing fasting, a large spike in blood sugar can be counterproductive to their goals. The rapid rise is often followed by a crash, which can lead to increased hunger and cravings, making it difficult to maintain your fast the following day.

Why Whole Grains Are the Better Choice While Fasting

Whole grain varieties of rice, such as brown rice, black rice, and wild rice, are a much better option to eat within your eating window. The key difference is the presence of the bran and germ, which contain fiber, protein, and essential micronutrients. These components slow down the digestion and absorption of carbohydrates, leading to a more gradual and sustained release of energy. This slower release helps stabilize blood sugar levels, preventing the dramatic spikes and crashes associated with refined grains. This means you feel fuller for longer, which can be very helpful for managing hunger and adhering to your fasting schedule.

A simple list of healthier rice alternatives:

Brown Rice: The most common whole grain alternative, offering more fiber and nutrients than white rice.
Wild Rice: Actually a seed from an aquatic grass, it is an excellent source of protein, fiber, and antioxidants.
Black Rice: Also known as 'forbidden rice,' it is packed with antioxidants and has a lower glycemic index.
Red Rice: A colorful option rich in fiber and beneficial antioxidants.

The Magic of Resistant Starch and Cooking Methods

Interestingly, the way you prepare and consume rice can also affect its impact on your blood sugar. Cooked rice that is cooled and then reheated contains a higher concentration of resistant starch. Resistant starch functions like soluble fiber, resisting digestion and absorption in the small intestine. This further blunts the impact on blood sugar levels and can increase satiety, making it an even better choice for a fasting-friendly meal. This means leftover rice, when consumed during your eating window, can have a more moderate effect on your body than freshly cooked rice.

How to Properly Incorporate Rice Into Your Fasting Plan

To maximize the benefits and minimize the drawbacks, it's not just about choosing the right rice, but also how you eat it. Here are some strategies for including rice in your eating window:

Prioritize the right type: Always opt for whole grain rice (brown, black, wild) over white rice to benefit from the added fiber and nutrients.
Practice portion control: A standard serving of about ½ to 1 cup of cooked rice as part of a balanced meal is recommended. Don't make it the largest portion of your meal.
Balance your plate: Pair your rice with plenty of protein and healthy fats. This slows digestion, further stabilizing blood sugar levels and increasing satiety. Think lean chicken, fish, beans, or tofu paired with healthy vegetables and a drizzle of olive oil.
Try the cooling trick: If you're sensitive to carbohydrate spikes, cook your rice in advance, refrigerate it, and then eat it cold in a salad or reheat it later.

White Rice vs. Whole Grain Rice: A Comparison for Fasting


Feature	White Rice	Whole Grain Rice (Brown, Black, Wild)
Processing	Refined (bran and germ removed)	Unrefined (bran and germ intact)
Glycemic Index (GI)	High	Medium to Low
Fiber Content	Low	High
Energy Release	Rapid, leading to sugar spikes and crashes	Sustained, providing longer-lasting energy
Satiety	Low, can lead to quick hunger	High, keeps you full for longer
Best for Fasting?	Use sparingly and with careful moderation	An excellent choice for the eating window

Conclusion: Making Informed Choices While Fasting

Ultimately, the question of 'is rice good to eat while fasting?' comes down to making smart, informed choices. While white rice isn't the best option due to its potential to cause blood sugar instability, it doesn't have to be completely forbidden for most people. For optimal results, focus on nutrient-dense whole grain rice varieties and be mindful of your portions during the eating period. By balancing your rice with protein, fiber, and healthy fats, you can still enjoy this staple food without compromising the benefits of your fasting regimen. For specific dietary guidance tailored to your health needs, it's always best to consult a healthcare professional.

For more expert advice on healthy food choices during intermittent fasting, visit this guide from Healthline.

Frequently Asked Questions

Yes, eating any food with calories, including rice, breaks a fast. Therefore, rice should only be consumed during your eating window and not during the fasting period.

Yes, brown rice is a much better choice because it is a whole grain rich in fiber and nutrients. This results in a slower, more sustained release of energy and a less drastic blood sugar spike compared to refined white rice.

Portion control is key. A recommended serving size is typically ½ to 1 cup of cooked whole grain rice, consumed as part of a balanced meal during your eating window.

Individuals with diabetes should be cautious with white rice due to its high glycemic index. It is best to choose brown rice or other whole grains and pair them with protein and non-starchy vegetables to minimize blood sugar fluctuations.

Yes, research suggests that cooling cooked rice and consuming it later, either cold or reheated, increases its resistant starch content. This helps moderate its effect on blood sugar levels.

To create a balanced meal, pair your whole grain rice with a source of lean protein (like chicken, fish, or tofu) and plenty of fibrous vegetables.

The timing of your meal is less important than the total calorie intake and meal composition. As long as you remain in a calorie deficit and choose whole grains, eating rice at night during your eating window is acceptable.