Rice is a staple food, particularly in Asian countries like India, China, Japan, Pakistan, and Indonesia. Rice in different countries is cooked in different ways and comes in different varieties. It has multiple health benefits and you would be amazed to know that rice for weight loss is also a thing in the world of fitness.
China is the largest producer of rice in the world followed by India. Rice is a major part of both cuisines. Staple foods like dal-chawal, rajma-chawal, chana-chawal, or delicacies like biryani have rice as their main ingredient. Rice is a huge part of the Indian vegetarian diet, especially in South India where a majority of the dishes are rice-based including idli and dosa.
In this article, we will explore the world of rice and how eating it as a part of your diet is beneficial for you. We will also learn how rice aids in weight loss.
Types of rice:
Rice comes in varieties each with different textures, flavors, and uses. Here are some key varieties of rice used all over the world.
Long grain rice:
They are firm and dry when you cook them and the grains separate. Long-grain rice like basmati is used in biryani, a delicacy from India.
Medium grain rice:
When you cook medium grain rice they are tender and moist and have a slightly chewy texture to them. Rice like arborio and valencia are medium grain rice used for risottos and paellas.
Short grain rice:
Short-grain rice is sticky and clumps together when cooked. They are the ideal choice for sushi, rice pudding, and sticky rice dishes. Sushi rice and arborio are examples of short-grain rice.
Specialty rice:
These types of rice have unique colors, flavors, and even different textures and nutritional profiles. Specialty rice is a part of dishes like gourmet, salad, or health-focused recipes. Black rice, red rice, and wild rice are some of the specialty rice that people eat.
Nutritional highlights of rice:
Rice, a versatile food, has multiple health benefits because it has a diverse nutritional profile. Here is a list of essential nutrients that rice contains.
Carbohydrates:
Carbohydrates are essential for your body to get a sustainable form of energy. Rice is predominantly composed of carbohydrates which makes a great source of energy for your body. However, white rice has slightly more carbohydrates than brown rice. So if you are on a diet with low carb content, you might not be eating rice frequently.
Fiber:
Fiber is essential for your body to help you feel full and improve your digestive system by helping to break down foods easily and easy removal of waste from the body. Fortunately, the staple dish of rice is high in fiber, especially brown rice aiding in digestion.
Protein:
Proteins are the building blocks of our body. They make the tissues for skin hair and muscles. Though protein content is moderate in both white and brown rice, brown rice is slightly on the higher edge of protein content.
Fat:
Rice is low in fat. But if we talk about white and brown rice separately, we will find that brown rice has more fat content than white rice because of its bran and germ content.
Vitamins and minerals:
White rice is fortified with folate. However, white rice loses all the other nutrients during the process of polishing.
On the other hand, brown rice retains more vitamins and minerals, like vitamin B, magnesium, and phosphorus. That is why dieticians recommend brown rice over white if you are following a diet, especially for weight loss.
Glycemic acid:
Brown rice has less glycemic acid as compared to white rice. White rice can cause sudden spike in blood sugar levels. This is one of the major reasons why white rice does not end up becoming a regular part of your diet if you want to lose weight.
Health benefits of rice:
Let’s see what makes rice special and why it is a major part of Asian cuisine. Here are some of the health benefits of rice:
Energy booster:
Rice is rich in carbs and carbohydrates provide energy to the body. Consuming rice is good for your body because it is an excellent source of energy that provides fuel to the body and supports its functions.
Supports digestive health:
Rice has high fiber content and fiber supports digestive health. Consuming fiber will help you feel fuller for longer periods of time hence reducing your cravings and you will not feel the urge to eat ‘something’ frequently. Rice aids digestion, prevents constipation, and promotes a healthy digestive system.
Brown rice has more fiber than white rice but white rice is easy to digest; hence making it an ideal option for people with digestive problems or those who are recovering from illness.
Heart health:
Eating rice is good for your heart health because brown rice comes under whole grains and consuming whole grains is beneficial for your health because they lower the risk of heart diseases. Whole grains like brown rice help to reduce cholesterol levels and blood sugar levels. These two are the major reasons for heart issues. By controlling these two factors, you will be at bay from heart disease for longer times.
Rice is naturally low in fat which is good for a healthy heart.
Blood sugar regulation:
Brown rice has a lower glycemic acid than white rice and has a slower and more controlled effect on blood sugar levels. People with diabetes should eat brown rice (not frequently) because of its low glycemic acid which does not cause sudden spikes in blood sugar levels. For better guidance, consult an expert nutritionist.
Brown rice also contains magnesium which helps to regulate insulin and blood sugar levels; hence making it an ideal food option to achieve health goals.
Weight management:
Rice can effectively help to manage weight because it promotes the feeling of satiety due to its fiber content. This will help in weight management because it will reduce your overall calorie intake.
Rice is relatively low in calories so consuming rice will eventually help to consume fewer calories in the first place.
Bone health:
Brown rice is a good source of magnesium and phosphorus which are essential minerals to maintain healthy bones and teeth.
Healthy nervous system:
Vitamin B like thiamine, riboflavin, niacin, and folate are essential vitamins for the proper functioning of the nervous system. Rice is an excellent source of b vitamins making it an essential food to support your nervous system.
B vitamins and magnesium are also good for improving cognitive functions and ensuring mental clarity and focus.
Antioxidant properties:
Brown rice contains antioxidants like selenium and phenolic. The antioxidative properties of rice help to protect the cells from damage caused due to free radicals. The antioxidative properties help to neutralize the free radicals preventing the body from cell damage and reducing the risk of chronic diseases.
Reduces inflammation:
Whole grains like brown rice have anti-inflammatory properties that reduce inflammation in the body. Inflammation could lead to various health issues including some chronic diseases.
Rice for weight loss:
Now that we know rice is an ideal option for weight loss and management you need to make sure you are incorporating rice in your diet in an effective way. Here is how you should choose the right type of rice for yourself:
Brown rice:
Eating rice in moderation helps you to not just lose weight but manage it as well. Brown rice is high in fiber and promotes satiety and helps to control hunger. Also, it has lower glycemic acid which does not cause sudden spikes in blood sugar levels reducing cravings.
Wild rice:
Wild rice has more protein and it aids muscle maintenance and increases satiety. Also, it contains more vitamins and minerals as compared to other varieties of rice.
Black rice:
Black rice has antioxidative and anti-inflammatory properties that help to manage weight and is good for your overall health.
Portion control:
Adding rice to your diet is fine as long as your nutritionist suggests doing the same. Even if they do, you need to ensure that you are taking just a small portion of rice in your meal. Also, depending on your health goal and the type of diet you follow, the frequency and portion size will change accordingly.
Along with keeping a check on the portion size of rice, you also have to balance them with high-fiber rice, lean protein, and healthy fats to eat a balanced diet.
Cooking methods:
To eat rice in your diet make sure you are not eating them in fried form. Prioritize eating rice in boiled or steamed form to keep it low in calories.
Ideal ways to eat rice for weight loss:
Combine with other foods:
Pair rice with other foods like vegetables because they are low in calories and high in fiber and other nutrients.
Add lean protein sources like chicken, fish, or tofu and legumes to your rice dish. Explore various cuisines that use rice with pairing. For example, dal-chawal, chana-chawal, palak-paneer and chawal etc.
You can also combine rice for weight loss with healthy fats such as avocados, nuts, or olive oil that can help you feel full.
Timing and frequency:
You need to incorporate rice into meals a few times a week to prevent excess calorie intake.
Also, eat rice in early times of the day, like at lunch, so your body can use energy from carbohydrates.
Mindful eating:
Make sure you practice mindful eating while following your diet. Eat slowly and take time to chew. Savor the taste of your food. This will eventually help to control your portion sizes.
While eating you need to avoid distractions. Don’t eat food while watching TV or phone screens and pay attention to your body's hunger and fullness signals.
Consult a dietician:
It is important to consult an expert on food for better results. Rice is usually not suggested on a regular basis if you are trying to lose weight. And even if rice is included in your diet it would be a variant of the regular rice that you eat keeping in mind your health goals and the nutritional value of the rice.
Frequently Asked Questions
Is Indian rice good for weight loss?
Yes, Indian rice or simply Basmati rice is good for maintaining your weight and your overall health as well. They can help weight loss by helping to regulate metabolism and muscle growth.
Is rice good for weight loss or roti?
Weight loss is supported by calorie intake. If we look at both rice and roti, rotis are comparatively low in calories. So, during weight loss experts suggest rotis over rice.
How can I lose 4 kg in a month?
To lose 4 kg in a month, you need to eat a balanced diet and exercise regularly. Avoid foods that are high in calories and make sure you eat clean foods and drink a lot of water. To achieve such a specific health goal, you should consult a dietician or a nutritionist who can help you guide better on the journey of weight loss.
