Is Rice Weight-Loss-Friendly? Or High in Calories

by | Aug 6, 2022 | Avni Kaul, weight loss article |

Rice is a staple food in India and in more than half the world. It gives more than 20% of the world’s calories consumed since it is regularly eaten in Asia and Latin America.

Rice differs in type, color, and consistency and therefore there are several ways to eat it. People usually eat white rice more compared to any other type of rice because it has a long shelf life and is easy to cook and eat.

Rice’s role in nutrition science is interesting since more people are researching the best diets and looking for alternative treatments for their health conditions. Also, obesity is a world health concern, driving many to find a way to challenge its growth.

However, the role that rice plays in these areas is debatable.

So, what actually is the deal with rice? Is it weight-loss-friendly or rich in calories? This blog by leading weight loss dietician, Avni Kaul, looks at the bottom of this question.

Definition of rice

Rice is a cereal classified as either a whole or refined grain. Whole grains have the entire grain. When rice is ground, it becomes refined and loses vital nutrients, but at times has a better flavor or overall improved shelf life. Whole grains are made up of bran, germ, and endosperm usually.

Brown and wild rice are intact whole grains that have both the bran and the germ. Thus, they’re nutritious and rich in fiber and nutrients.

On the other hand, white rice has both the bran and the nutritious germ removed which strips the nutrition from the rice. The aim of this is to improve its taste, prolong its overall shelf life, and boost its cooking qualities.

Avni Kaul dietician in Delhi for weight loss

Is white rice safe to consume while planning to reduce weight?

You all know that brown rice has multiple health benefits, but what about white rice? Consuming white rice to reduce weight may sound strange but it is actually true! It is believed that now you can eat your favorite white rice and still reduce weight, but only if you follow these essential tips. Here are certain ways to amplify the nutritional value of rice-based meals and manage weight efficiently.

White rice has generally, been off the list of healthy foods for a long time. One of the popular staples across the world, white rice has gained a bad reputation for having high-calorie content.

However, studies have changed this by sharing a  proper way to eat white rice, which could improve metabolism and nutritional levels. And what makes this rice even better is that one can eat it and still lose weight.  Here are a few tips suggested.

White rice for weight loss

It is recommended to follow a low-calorie and low-fat diet to reduce weight, and white rice perfectly fits this. White rice is a gluten-free grain, which is low in fat and is simple to digest. This makes it good for boosting the metabolic rate, which quickens the weight loss process. White rice is rich in vitamins and minerals like Vitamin B and Magnesium to name a few. However, an excess of white rice will eventually, lead to weight gain.

Check for your portion

The first thing to make sure of, if you are planning to reduce weight, is to keep a check on the portion. Make certain that you eat small portions and do not pair other types of carbohydrates or fats with rice.

Alter the way of cooking rice

The simplest way to discard the high carbohydrate portion of rice is by cooking them in a healthier manner. You can soak rice for certain hours, boil them and discard the remaining water. Avoid frying rice or adding excessive fats such as ghee or oil that will add to the calories.

Include some vegetables

The best way to amplify the nutritional value of rice is to either pair it with vegetables or leafy greens or simply add more vegetables to your rice delicacies such as tossed rice or rice salads.

Conclusion

Rice is a staple food in several countries. And it is not simple to discard rice completely, including white rice as it is the most commonly consumed. In fact, any food when eaten in excess will lead to weight gain. The same is with rice as well. Moderation and methods of cooking are always the key.

Dietician Avni Kaul
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