“A good weight loss diet should provide enough fibre to promote satiety. You can have rice when following a weight loss diet till it provides enough fibre which can be easily be done by pairing it with lots of veggies or you can easily choose to have brown rice which is a good source of B vitamins and fibre,” says Ms Aggarwal.
White rice is a refined, high-carb food that’s had most of its fiber removed. A high intake of refined carbs has been linked to obesity and chronic disease. However, countries with a high rice intake have low levels of these exact diseases. So what’s the deal with rice? Is it weight loss friendly or fattening?
In short, it can be fattening if eaten with an unhealthy diet, but weight loss friendly if eaten with a healthy and well-balanced diet. Summary: In Asian countries, rice is consumed up to six times per day. Rice consumption seems to protect against weight gain in these populations.
Cooked rice that has been cooled is higher in resistant starch than rice that was cooked and not cooled. In general, studies that explore the effects of whole grain versions of rice show that it has a beneficial effect on weight loss. In comparison, white rice tends to have inconsistent results.
What is rice?
Rice is a cereal grain that has been grown for thousands of years. It’s a staple food in many countries and one of the most common cereal grains in the world. Several types are available, but varieties of white rice are the most popular, followed by brown rice ( 1. Trusted Source.
Rice Was the Cornerstone of One Popular Weight Loss Diet. Interestingly, there was once a popular weight loss diet centered on white rice. Developed in 1939 to treat patients with high blood pressure and kidney disease, this ultra low-fat diet was called the Rice Diet ( 21. Trusted Source.
As a result, white rice varieties are almost entirely made up of carbs in the form of starches, or long chains of glucose known as amylose and amylopectin. Different types of rice contain different amounts of these starches, which affects their texture and digestibility.
At this point, it seems that rice intake itself has a neutral effect, while its health effects — positive or negative — depend on a person’s overall diet. In short, it can be fattening if eaten with an unhealthy diet, but weight loss friendly if eaten with a healthy and well-balanced diet.
Sticky rice is generally high in the starch amylopectin, which has a high GI. Therefore, it’s rapidly digested and may cause blood sugar spikes. Alternatively, non-sticky rice is high in amylose and has a low GI, which slows down the digestion of starch.
If you are diabetic or sensitive to blood sugar spikes, picking non-sticky rice, which is high in amylose, would be your best bet to keep your blood sugar levels in check. Summary: Rice can rank either relatively low or high on the glycemic index scale. Non-sticky rices have lower GI levels than sticky rices do.
Brown rice is an intact whole grain that contains both the bran and germ. Therefore, it’s nutritious and rich in fiber and antioxidants. On the contrary, white rice has had both the bran and nutritious germ removed, ultimately stripping it of all its nutritional parts.
Which is better for weight loss: brown rice or black rice?
Rice also comes in different sizes such as short, medium, and long grain. Short and medium grain tend to be more starchy and sweet, therefore long grain is slightly better for weight loss.
Refined grains have the bran and germ removed, such as with white rice. The reason for refining is to help improve the texture and extend the shelf life . The downside of refining grains is that this process removes fiber, minerals such as iron, and many B vitamins.
Unprocessed rice tends to have a beige, brown, or even black coloring. Processed rice will typically be white. Some ways that rice is prepared can make it deceiving to determine the type. Paella or Mexican rice for example may have added seasonings such as turmeric or saffron that make it appear to be whole grain.
According to Precision Nutrition, one cup (200g) of cooked medium-grain brown rice has about 220 calories, 4.5 g protein, 1.5 g fat, 45 g carbohydrates, and 3.5 g of fiber. Brown rice is also rich in vitamins and minerals.
Check for any stones or anything that may have been mixed into the rice. Place water or broth into a pot and bring to a boil. For brown rice, use one part water to two parts liquid. Once liquid has boiled, add rice, stir and wait for it to return to a boil.
Fiber is an important part of weight loss. An Annals of Internal Medicine study suggested that aiming for about 30 grams of fiber each day can help with weight loss and related medical complications. The U.S. Department of Agriculture ( USDA) recommends that at least half of the grains consumed should be whole grains.
Homemade rice is a better option, depending on what’s added to it. Be wary of oils and fats such as added cream, butter, or oil. One tablespoon of butter contains 100 calories for example. To make rice a bit more low calorie friendly, try adding some broth for some extra flavor with minimal calories.
How many calories are in rice?
If you cover your plate with rice, you may be eating as much as 440 calories worth in one meal. If your diet plan calls for sticking to about 1,600 calories a day, a double serving of rice accounts for nearly 30 percent of the day’s calories.
You’ll get about 240 calories and no dietary fiber from a 1-cup serving of medium-grain white rice. The refined grain only contains trace amounts of the vitamins and minerals found in brown rice. Advertisement.
This is partly why refined grains are less satiating than whole grains — the elevated blood sugar levels and insulin response caused by eating them can lead to hunger spikes. These spikes make it hard to control your caloric intake and may even put you at risk of weight gain. Advertisement.
Though cutting calories is an essential component of most successful weight-loss programs, the kind of food you choose to eat is also important. Rice — an easily digested, gluten-free grain that’s relatively inexpensive …
Brown rice is a whole-grain food, meaning its bran, endosperm and nutrient-dense kernel have been left intact. Unlike refined grains, whole grains are a good source of vitamins, minerals and dietary fiber.
Fried rice, a take-out food staple, can also be substantially higher in calories and fat, as well as sodium.
Despite its benefits, rice could easily derail your diet because it’s relatively easy to eat too much. Whether brown rice is your favorite whole-grain side dish or your go-to for grain-based dishes, it’s important to keep in mind that not practicing portion control with rice may significantly boost your caloric intake.
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