Can I Eat Rice in Pregnancy? Complete Guide
Yes, rice is safe to eat throughout pregnancy, and in fact it's a helpful staple to keep in your diet. All types — white, brown, basmati, jasmine, arborio and more — are fine to eat. The main thing to be careful about isn't the rice itself, but how it's stored and reheated once cooked.
Why rice can be a useful pregnancy food
Rice is a good source of energy-giving carbohydrates, which your body needs more of as pregnancy progresses. Depending on the type you choose, it also offers:
- Fibre, particularly in brown and wholegrain rice, which can help with the constipation many pregnant women experience
- B vitamins, including some folate in fortified varieties
- A bland, easy-to-digest option that many women find soothing during bouts of nausea or morning sickness
- A useful base for building balanced meals with protein and vegetables
Brown rice generally has more fibre and a lower glycaemic index than white rice, meaning it releases energy more slowly, which some women find helps keep blood sugar and energy levels steadier. Basmati rice also tends to have a comparatively lower glycaemic index than some other white rice varieties.
The real food safety issue: reheating rice
The risk with rice in pregnancy (and for anyone, really) isn't about eating it — it's about how it's handled after cooking. Cooked rice can contain spores of a bacteria called Bacillus cereus, which survive the cooking process. If cooked rice is left standing at room temperature, these spores can multiply and produce a toxin that isn't destroyed by reheating, and can cause food poisoning.
To keep rice safe:
- Cool cooked rice quickly, ideally within an hour of cooking
- Don't leave cooked rice sitting out at room temperature for more than about two hours
- Store leftover rice in the fridge and use it within a day or two
- Reheat rice only once, and make sure it's steaming hot all the way through before eating
- If you're eating out, be cautious with dishes that may have used rice that's been sitting around (a common issue with buffet-style food)
Choosing rice for a balanced diet
Different types of rice suit different needs:
- Brown or wholegrain rice for extra fibre and a more filling meal
- Basmati or jasmine rice as a lighter, aromatic option
- Fortified rice, if available, for additional nutrients
- Rice paired with protein (chicken, fish, beans, eggs) and vegetables for a well-rounded meal
Frequently Asked Questions
Is rice safe in pregnancy?
Yes, all types of rice — white, brown, basmati, jasmine and others — are safe to eat during pregnancy. Brown rice offers more fibre, which can help with pregnancy-related constipation. The important thing is how the rice is stored and reheated after cooking, rather than the rice itself.
Can I eat reheated rice when pregnant?
Yes, but only if it's been stored and reheated safely. Cool cooked rice promptly, refrigerate it within about an hour or two of cooking, use it within a day or two, and reheat it only once until it's steaming hot throughout. Avoid rice that's been left standing at room temperature for hours, as it can develop bacterial toxins that aren't removed by reheating.
Does eating rice affect blood sugar in pregnancy?
Rice, like other carbohydrates, does affect blood sugar, and white rice in particular can raise it fairly quickly. If you have or are being monitored for gestational diabetes, brown rice or basmati rice (which tend to have a lower glycaemic index) alongside protein and vegetables can be a gentler choice. Speak to your midwife or a dietitian for personalised guidance if you're managing blood sugar levels.
This article is for informational purposes only and does not constitute medical advice.
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