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The Internet is often filled with rows about how carbohydrates are the enemy of weight loss and how they can lead to weight gain. However, the truth stands to be quite the contrary. Carbohydrate options like rice and its variations can help prevent insulin resistance, balance blood sugar levels, and help you feel full longer.
According to the study published by the National Institute of Diabetes and Digestive and Kidney Diseases (A part of the National Library of Medicine), grains in their entirety aren’t necessarily fattening, but adding their whole grain counterpart might be more beneficial in weight loss as it keeps you fuller for longer.
So, which carbohydrate is right for your weight loss journey? Rice that comes in various varieties like brown, black, white or wild, or bread that bifurcates into categories like multigrain, whole grain or sourdough? Let’s find out with insights from nutrition expert, Aishwarya Jaiswal, Nutritionist & Diabetes Educator, Apollo Hospitals Lucknow.
Is Rice and Bread Good During Weight Loss?![rice for weightloss]()
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As part of a healthy eating plan, the Dietary Guidelines for Americans, 2020–2025, advise including grains. According to Jaiswal, “Both rice and bread, when consumed in moderation as part of a balanced diet, help in the weight loss journey.”
Nutritional expert Jaiswal also explained the calorie difference between bread and rice. “When it comes to calories contributed by carbohydrates, I think it stands at a draw. However, rice differs as it’s low in calories and protein,” she added.
- Bread: 100g of bread contains 266 kcal, 50.6 g of carbs, 6 g of protein, and 3.29 g of fat.
- Rice: Per 100gm of cup of cooked white rice delivers about 130kcal, 28g of Carbs, 2.7g of Protein & 0.3g of fat.
“Portion Size Matters in Weight Loss,” Says Jaiswal
While bread is comparatively lower in calories, portion control is something that should be practised while consuming bread. "In India, brown rice is considered the healthier option compared to brown bread. Brown rice is high in fibre and contains more vitamins, minerals, and antioxidants," said Jaiswal.
As per the glycemic index, both fall into the category of moderate to low glycemic index.
"Brown rice, when combined with a good amount of protein, provides great satiety and energy.
While brown rice is a healthy choice, it’s important to be mindful of portion sizes," advised Jaiswal.
“Most weight loss diets are dependent on practising calorie deficit to burn calories, so while adding carbs to your diet is essential, it's portion control is more important,” advised Jaiswal.
Practices to Maintain While Eating Carbohydrates During Weight Loss
- Choose whole grain versions: Rice is a good source of carbohydrates, but its white version might add a load to your glycemic index. Sp, substituting it with brown rice or whole wheat bread can add fibre and vitamins to your diet.
- Control portions: One slice or half-cup is sensible while consuming rice, regardless of the food. However, excess rice or bread can add to your cravings.
- Balance: While consuming carbohydrates like pasta, rice and bread, it is important to balance each meal with protein sources like eggs, pulses, yoghurt and andfibre-richh veggies to bring down the calories while keeping you fuller for longer and satiating cravings.
- Mindful Preparation: When eating carbohydrates, avoid adding butter, oily curries, or sugary spreads as they can add extra calories to your diet while spiking your glucose levels too.
ALSO READ: Is Your Brown Bread Really Whole Grain? How to Identify The Fake One | OnlyMyHealth
Final Verdict: Balance is Key![different types of breads]()
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Rice and bread are both essential for a well-rounded diet. They are also neutral building blocks in weight loss and not responsible for sabotaging it. However, whole grains are winning the race when it comes to mindful eating and low calorie intake. Moreover, whole grains also provide higher fibre and a nutritional profile as compared to their refined versions. In Jaiswal’s words, “Rice versus bread is not a question of ‘good’ or ‘bad,’ but rather of balance and moderation.”
Whether you crave steaming rice or a hearty sandwich, pick the style that suits your goals, stick to sensible portions, and pair it with protein, fibre, and healthy fats. That’s the true formula for sustainable weight loss.