Rice has been a staple food for over half the population around the world. It is inexpensive, widely available, and easy to prepare. However, what about those looking to lose weight? Is rice good for weight loss? Keep reading to know how and which rice can be good for weight lossContents:
White rice is the most common type of rice eaten worldwide as it is easy to cook and eat, and has a long shelf life. White rice is usually compared to brown rice, which is believed to be a healthier alternative.
Brown rice is a whole grain rice with the bran and germ layer included. Brown rice is fibre-rich, and a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, and manganese.
White rice contains only the endosperm with carbohydrates and proteins, and does not include the bran and germ layer. The milling and polishing processes for white rice remove various nutrients from the rice.
The nutritional value of 1 cup of cooked white rice and brown rice is provided below. Let’s also find out about the calories in rice.
|Nutritional Facts||1 Cup (186g) of cooked white medium-grain rice||1 Cup (195g) of cooked brown medium-grain rice|
|Energy||242 kcal||218 kcal|
|Total Fat||0.391 g||1.62 g|
|Dietary Fibre||0.6 g||3.51 g|
|Protein||4.43 g||4.52 g|
|Carbohydrate||53.2 g||45.8 g|
|Calcium||5.58 mg||19.5 mg|
|Magnesium||24.2 mg||85.8 mg|
|Iron||0.372 mg||1.03 mg|
Source: USDA (Food Central)
The association between rice and weight loss varies based on the type of rice - white or brown.
White rice holds less nutritional value than brown rice. It is considered not to negatively impact the body but does not help it much either. However, there is no clear evidence to indicate that white rice is linked to weight gain.
On the other hand, whole grain rice such as brown rice is recommended over white rice because it is full of nutrients, a good source of fibre, and can help you feel full for longer. You may eat less and thus maintain a healthy weight range.
The best way to maintain your weight in a healthy range while eating rice is to exercise portion control. It is advisable to limit your consumption of rice to 1 cup of cooked rice per day.
If your goal is to lose weight, studies suggest that lunch is the best time to eat rice. Rice contains carbohydrates, which will release energy and keep you going for the rest of the day. Besides, the calories consumed during the day can be burned off in the day’s activities and not stored as fat.
For weight loss, boil or steam the rice instead of frying or cooking it in oil or fat. You can also pair rice with high-fibre vegetables or protein sources such as chicken or turkey. This will ensure that you stay full for longer after eating rice, and do not overeat or snack unnecessarily.
White rice does not offer any additional health benefits apart from providing energy and basic nutrients. Whole grain rice such as brown rice has the following health benefits:
Are you tired of being bombarded with diet tips from everyone you know? Here’s the only female weight loss diet you’ll need to get in shape.Read Now
There are some bedtime drinks that can aid your weight loss journey. If you are on that journey, do not miss these night drinks for weight loss.Read Now
Lemon water is a refreshing way to reach health goals. Is lemon water good for losing weight? How to have lemon water for weight loss? Find out now!Read Now