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Journalism of Courage
Actor Sanjay Mishra once spoke fondly of his co-stars, saying he loved that fitness buff Salman Khan eats rice (chawal) in every meal. “Mujhe bahut acha laga ki Salman Khan jaise aadmi ko chawal bahut pasand hai. Bahuto ko bina chawal ke khaana hazam nahi hota hai…maine dekha…(I like the fact that Salman Khan eats rice, every time. A lot of people feel their meal is not complete without rice…)Whenever I have seen him, he eats boiled rice,” Mishra said in 2024.
Taking a cue from the actor’s candid confession to Bollywood Bubble, let’s consider whether it’s advisable to have boiled rice at every meal.
Boiled rice is easy to digest, naturally gluten-free and gentle on the stomach, which is why many people feel lighter and more satisfied when they include it regularly, said consultant dietitian Garima Goyal.
It provides steady carbohydrates that fuel workouts, support recovery, and maintain energy levels, especially for someone with a physically active lifestyle like Salman’s.
However, whether it is suitable for every meal depends entirely on an individual’s activity level, metabolism, and overall dietary balance.
“Rice by itself is not a problem, but repeating the same carbohydrate source without pairing it with adequate protein, vegetables, and healthy fats can lead to nutrient gaps. When eaten in the right portions and combined with dal, lean protein, fibre-rich vegetables, and good fats, boiled rice can easily fit into a healthy routine without causing weight gain or blood sugar issues for most people,” said Goyal.
For sedentary individuals or those trying to improve insulin sensitivity, portion control becomes more important.
Switching between different grains such as millets, brown rice, or whole wheat can also bring more fibre and micronutrient diversity. “In an active person’s diet, however, having boiled rice frequently can actually support performance and digestion due to its quick absorption and gentle nature,” said Goyal.
So, boiled rice at every meal may work beautifully for someone who trains hard and burns a lot of energy, but most people benefit from a more varied grain intake. “The key is not the rice itself but what you pair it with, how much you eat and whether it complements your lifestyle and health goals,” Goyal said.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
