Is Rice Good For Weight Loss?- Myth or Fact
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Introduction
From the tantalising and yummy biryanis to the oh-so-comforting khichdi, pulihara, masale bhaat and the fancy risotto- all these dishes are incomplete without rice! Rice is a staple in India. And why not!
Not only is rice filling, but it also comprises several essential nutrients, which makes it a healthy addition to your weight loss foods diet. This blog answers a few pressing questions about rice– is rice good for weight loss? and Is rice good for health?
Understanding Different Types of Rice
Rice has been consumed for thousands of years, and its nutritional composition has a major role to play in it.
- Carbohydrates: Different types of rice have a different glycemic index (GI), which is a measure of the ability of carbohydrates in food to raise blood sugar levels after eating
- Fibre
- Vitamins B1, B6, and E
- Potassium
- Zinc
- Phosphorous
- Magnesium
- Some speciality rice contain a pigment called anthocyanin, which is a strong antioxidant
Before decoding “is rice good for weight loss’, let us acquaint ourselves with the different types of rice available!
Depending upon the size of the grain, rice can be of the following types:
1. Long grain rice
These varieties of rice have a slender kernel that is longer than they are wide. When these varieties of rice are cooked, they become fluffy and separate. Basmati rice is a good example of long-grain rice.
2. Medium grain rice
These grains have a shorter, wider kernel giving a semi-sticky consistency when cooked. HMT Kollam, Indrayani and Gobindbhog are the common Indian variants of medium-grained rice.
3. Short-grain rice
These rice variants have shorter kernels and are often the stickiest when cooked. This rice is often used in coastal parts of India. Ambemohur, Jeera Samba, and Matta are some varieties of short-grained rice available in India.
Depending upon processing, rice can be of the following types:
1. Whole grain
Rice variants like brown rice whole grain rice in which all three components of the grain remain intact. Whole grain rice is not limited to brown and is also available in black, purple and red.
Whole grain rice variants have more nutrients and fibre than refined rice. They also take longer to cook.
2. Polished or refined rice
As the name suggests, refined rice is polished to remove the outer layers to expose the white inner part of the grain. Most of the vitamins, minerals and other nutrients are removed in the processing.
However, B vitamins and sometimes iron is added back to white rice to enrich its nutritional value.
Rice is prepared in different ways throughout the country. While some cook it completely, others consume parboiled rice.
Does Rice Cause Weight Loss?
It is common to find people on weight loss programs, or diets shift to brown rice from white rice. But does rice really help in weight loss?
A few studies state that brown rice may prevent weight gain and obesity compared to white rice. However, it did not improve blood sugar or blood cholesterol levels.
So, if you are wondering “which rice is better for weight loss”, here’s what you need to know! The number of calories present in 100 g of rice of various varieties is almost similar. So, eating any of them liberally will not cause weight loss.
Is there a Difference Between Rice Vs Roti for Weight Loss?
Consuming rice and wheat is an integral part of our diet in India. However, consuming either in excessive quantities can cause weight gain.
When eaten in limited quantities as prescribed by a nutritionist and combined with other food groups like legumes, and vegetables, one can maintain optimum weight.
What is the Ideal Quantity of Rice to Eat Per Day?
Most people who are aware of the weight-gaining properties of rice wonder how much rice to eat for weight loss. However, there is no ideal quantity of rice that one should consume per day.
The ideal quantity of rice one should consume depends upon how their diet is structured.
Tips to incorporate white rice into your diet while still achieving weight loss goals
To incorporate white rice into your diet while achieving weight loss goals, follow these tips:
1. Practice Portion Control
Limit your rice servings during meals to manage calorie intake.
2. Opt for Healthier Cooking Methods
Soak rice before cooking or boil it to reduce its carbohydrate content.
3. Combine Rice with Protein
Pair white rice with protein-rich foods to enhance satiety and control hunger.
4. Embrace Calorie Deficit
Consider a diet featuring a calorie deficit for effective weight loss.
5. Time Your Meals
The timing of rice consumption may not significantly impact weight loss; focus on total daily calorie balance.
FitterTake
Is rice good for health? Yes! But is rice helpful for weight loss? Not really!
Rice is a staple and forms an integral part of most Indian diets. If you are looking to lose weight or maintain weight within the optimum range, discuss with your nutritionist about your diet plan. Still confused about rice in your diet for weight loss?
Fitterfly has the perfect weight loss plan for you! Explore Fitterfly’s Weight Loss Program, which is customized for you by experienced nutritionists and other experts. We are here for you!
To learn more, speak to us or simply give us a missed call at 08069450746, and we will reach out to you.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Is brown rice good for weight loss?
Yes, as brown rice has fewer calories, lower carb content and with more of fiber content, making it suitable for weight loss
Which brown rice is good for weight loss?
All brown rice provides benefits for weight management due to its higher fiber content compared to white rice, certain types might be particularly helpful: Black rice and Brown long-grain rice
How much rice is good for weight loss?
Regardless of the type of rice, consuming a 1/2 cup of cooked rice is good for your weight loss diet. Remember that consuming moderate portions is key. Consult a registered dietitian or healthcare professional for personalized advice on how to incorporate rice into your weight-loss plan.
Is rice bhakri good for weight loss?
No, rice bhakri is not good for weight loss as it contain high amounts of carbs.
Is sticky rice good for weight loss?
Yes, sticky rice can be good for your weight loss diet as it is low in fat and calories. But remember, moderation and portion size and overall diet quality play crucial roles for your weight-loss plan.
Is boiled rice good for weight loss?
Boiled rice can support weight loss due to its low fat and calorie content, paired with high fiber, making it filling and promoting a sense of fullness.
Is rice high in calorie?
Calorie content in rice can vary based on factors like type and serving size. Generally, one cup of cooked white rice contains about 200 calories.
How to cook rice for weight loss?
You can cook the rice by socaking it in water for atleast 30 min before cooking and then draining the water followed by washing to remove the starch content, and then cook it by steaming or boiling.
Can I eat rice at night for weight loss?
Yes, you can. It's mainly about controlling how much you eat and managing your overall calorie intake.
References
