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If you are on your weight loss journey, chances are you have been told to completely avoid rice, as it is a complex carbohydrate that can lead to weight gain. But how much truth does this statement hold, if it does at all? While it is not easy to ignore constant commentary around rice as a fattening agent, especially when social media influencers vouch for it, turning to a nutritionist might be the right course of action.
To settle this debate once and for all, we sought expertise from Simran Kaur, Fit India Champion by the Government of India, American Council on Exercise- Certified personal Trainer (ACE-CPT) and Health Coach at Health Coach International Sports Sciences Association (ISSA), on whether rice consumption is good during weight loss.
Is Rice Fattening?
Whether you are on a weight loss journey or just trying to lose weight, the very first tip you get is to lose the rice on your plate. But, it isn’t always the case, as portion control and calorie deficit are more important. As per Coach Kaur, “No food is good or bad. No food alone is healthy or unhealthy, and so no food solely can make you lose or gain weight.”
“Now, coming to our beloved rice, no, Rice is not inherently fattening! Weight highly and only depends on the overall calorie intake. If you are making your plate balanced with a good amount of protein, fibre, fats and carbs (rice), trust me, there is no better food combination than this for Indians, added Kaur.
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Which Types of Rice are Best for Weight Loss? ![1 (55)]( "rice with fibre")
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Rice has been a part of our household for ages, expecting any diet which says no to rice is neither going to be sustainable nor practically possible to follow. However, their kinds can be different and so are their benefits.
Coach Kaur advises, “Brown rice, red and black rice do have higher fibre, which leads to increased satiety levels and can help with better sugar control levels, so it is good. Moreover, it is important to pair it with an overall diet.”
Rice is Not the Enemy, Bad Diet is, Advises Coach Kaur
If your diet is already messed up and you end up purchasing red/ black/ brown rice just in the hope that eating them will burn some calories and you lose weight, that’s not going to help! “Which colour rice you eat doesn't make any difference. Eat whatever you like, but eat it in controlled portions and definitely with the right food combinations!”
What is the Right Time to Consume Rice During Weight Loss?
During weight loss, we tend to micromanage every move we make, especially in our diets. But this might not be required when it comes to time. Talking about the right time to consume rice (day vs night), Coach Kaur said, “Time doesn’t matter! Your overall calorie intake per day matters. If you eat in caloric surplus, you will gain weight, and if you eat in deficit, you will end up losing weight.”
“As a health coach, I recommend eating your dinner before 8 pm and then going to bed by 10:00 PM-10:30 PM, accomplished by a 20-minute post-dinner walk. And, please don't be afraid of adding carbs to your dinner,” advised Kaur.
ALSO READ: Korean Sticky Rice: Is It Healthier Than Regular White Rice?
Mistakes To Avoid
- Do not skip dinner
- Not adding carbohydrates to your meals (rtoi/rice).
- Leaving carbs can lead to Sleep deprivation.
- Not walking post-meals.
According to Kaur, “Crabs are very, very important before going to bed. When you sleep, your body does a lot of functions (detoxification, cell regeneration, muscle building, etc). If it doesn't have proper energy to perform these functions, you will end up messing your system, so skipping it in the name of weight loss will make you gain more fat unknowingly!”
Does Rice Elevate Blood Sugar Levels?![2rice and chickpea]()
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While white rice does have a higher Glycemic Index, pairing it with fibre and protein does reduce it and makes it a good choice to eat, said Coach Kaur.
“However, if you are someone whose blood sugar levels are high, you should consider eating white rice after removing the starch while minding the portion of the rice. There’s no harm in eating brown or red rice since their glycemic index ranges from moderate to low,” advised Kaur.
ALSO READ: Can Eating Rice Daily Increase The Risk Of Type 2 Diabetes? Let’s Know From Expert
Tips to Follow
- Start with Salad: Begin your meal with a plate of salad. You don't need a fancy salad, a plate of cucumber works well too.
- Consume Good Protein: Take a good amount of protein. If you are a vegetarian, consider low-fat paneer, tofu, soy chunks, and, if you are a non-vegetarian, you can add chicken, fish, eggs to your plate, a seasonal subji for that extra fibre and dal and rice for the carbs!
- Aim for a Balanced Meal: Incorporate fibre along with protein and carbs, cutting down on fats.
ALSO READ: White Rice Or Roti: What To Have With Your Lentils?
Conclusion: Balance is Key
By now, we know that the rice isn’t the villain; large portions accompanied by saturated fats are. For sustained weight loss, it is important to make smart strategies like portion control, meal composition, cooking methods, and how you eat them! Be it rice or any other food, chewing and eating it mindfully plays a huge role. And yes, adding a post-meal walk will work like magic in your weight loss journey! So, quit blaming rice and embrace its power in bringing a balanced meal together.