Rice is not only versatile and simple to prepare, but it is also light on the stomach. It is no surprise, then, that this grain has been a staple of the Indian diet for millennia. Rice includes a wide range of nutrients, vitamins and minerals. In many countries, rice is a very important food to eat. Half of the people in the world put on approximately 50% of their calories because of rice. So why do people, especially those trying to lose weight or following a diet exclude rice from their meals? We spoke to Dietitian Vidhi Chawla to understand more about if this is a right practice or actually unhealthy for your body.
Why Rice Should Be A Part Of Your Diet
Vidhi started off by saying,
Rice has several health benefits, it’s a great source of energy for the body. It is good for the skin and also regulates blood glucose levels. Rice has particularly been marked as an ‘evil carbohydrate’ for dieters. A lot of dietitians and nutritionists motivate people to eat roti over rice to stay on their health goals but this is wrong, I personally recommend rice once a week.
Here are some reasons why you should consume rice:
1. Fibres
There are some types of fibres that our body can’t digest but at the same time, they are also important for the probiotics in our body that helps us with a healthy gut. Rice contains those fibres.
2. Versatility
In grains, rice is highly versatile. You can make any food item using rice, like kheer, khichdi or kanji. You can also consume hand-milled and single polished rice for better health.
3. Blood Sugar
By eating single polished rice, you will notice that it gradually releases the blood sugar from your body. Especially when you consume it with dal, dahi, ghee or kadhi.
4. Brown Rice
You can also eat brown rice for dinner. It is one of the lightest dinner options and it also helps you sleep better. It’s high in dietary fibre, which can lower your risk of dying from heart disease. Brown rice is also high in magnesium, which can help reduce your risk of heart disease and stroke.
5. Skin & Hair
One of the many benefits of brown rice is that it also helps one fight skin pores that appear with high protein levels. And not only does it benefit the skin, but it also aids in better hair growth. Rice is a very common food for us and has rightfully been a part of our food circle forever.
6. Gluten
Rice does not contain gluten so it can easily be included in the diet of people suffering from celiac disease and for those who are allergic to proteins that are found in wheat, barley and oats.
The majority of weight-loss diets restrict excessive calorie consumption. To lose weight, you must create a calorie deficit by eating fewer calories than you can burn on a daily basis. This is why many people avoid rice because it contains a lot of carbohydrates and is high in calories. Should you, however, eliminate it entirely from your diet? Not always! Rice is also low in fat, gluten-free and high in B vitamins. During weight loss, you should be just careful while consuming rice.
Ways To Eat Rice Carefully While On A Diet
1. Control Exercise Portion
To limit the number of calories consumed with rice, limit yourself to one serving per meal. Adjust your rice portions and skip carbs in meals before or after the one with rice based on your dietary needs and the type of low-carb or low-calorie diet you are following.
2. Mix It With Lots Of Vegetables
Like other carbs, rice will make you feel hungry soon. You can avoid this by mixing the rice with other roasted or grilled vegetables that are high in fibre or are protein-rich. Some vegetable options to mix with rice are beans, asparagus, broccoli, or even chicken breast or turkey breast.
3. Choose Low-Calorie Cooking Methods
Boil your rice instead of frying it or cooking it in cream to save calories. Weight loss can be achieved without exercising or imposing dietary restrictions, as long as you are consistent with your daily workouts and eat at the appropriate times.
Verdict
Finding weight loss is a combination of regular exercise and a healthy diet. It’s always not necessary to give up your favourite food or staple foods like rice while trying to lose weight. Controlling the portion and using healthy ways are keys to stay fit!
Lastly, Vidhi says,
Rice can be an excellent component for an overall healthy diet. Just make sure that you focus on whole grain source, do regular exercises to control the portion, add more vegetables in your rice, cook and cool it to increase the resistant starch and focus on the low-calorie additions.
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