Can You Eat Rice and Still Lose Weight? The Truth About Carbs

Rice is a famous Indian staple food globally. There are more than 1,20,000 types of rice and many people classify rice as short-grain, long-grain, white or brown. They are also categorized by their kernel size, flavor, and starch content. When a person is struggling with weight gain then they might feel like giving up on carbohydrates such as rice that can help them in losing weight. Today in this blog post we will find out about is rice good for weight loss

The relationship between Rice and Glycemic Index

The glycemic index (GI) is a measure of how rapidly a food raises your blood sugar. Foods that have high GI are absorbed quickly and digested which causes your blood sugar to spike. Foods with low GI are absorbed more slowly which results in a gradual rise in blood sugar. Higher GI foods are related to weight gain. 

Brown rice has a lower GI while White rice has a high GI but it is still higher than the other fiber-rich foods such as legumes or vegetables. The type of rice you choose can make a difference in how quickly it will raise your blood sugar. Choosing the best rice for weight loss can be confusing as there are several types of rice available. However, More fiber typically means a food has lower GI which translates to the feeling fuller longer with fewer blood sugar spikes. So, it is necessary to research before buying rice that will fulfill your nutritional requirement.

Blood sugar spikes are related to weight gain due to insulin. Insulin is released to remove the sugar from the blood, which is a healthy response. However, if insulin levels remain high then it can promote fat storage. In addition, consuming rice for weight loss has several benefits on overall health too such as maintaining sugar levels, digestion. 

How consuming rice aids in losing weight?

Consuming boiled rice is good for weight loss in a sensible and measured way and can help you in losing weight. Here how it will actually works:

1.  Rich in Fiber

   Consuming highly fibrous whole-grain rice varieties like brown rice to augment fiber consumption.This will assist in digestion and satiation. This aids in enhanced fullness, resulting in less time getting tempted by the unnecessary snacks.

2.  Low Fats  

   Rice is low in fat and when prepared without excessive oil or butter forms a healthy food component of your low calorie meals which allows you to maintain a calorie deficit for loss easily.

3. Enhanced Metabolism  

   Rice has complex carbs which supply energy gradually and will keep it in a sustained manner. Unlike refined carbohydrates, these complex carbohydrates will keep your blood sugar levels even and thus prevent fat burning. 

4. Portion Control  

   In a diet plan rice can be used for weight loss as it is consumed in the right portion. A small portion may give essential nutrients without overloading the calories, especially when eaten with lean vegetables and proteins. 

5. Enhanced physical activity 

   Rice is an energy dense food in that it can easily energize your body so that when you perform the activities, they will maintain your metabolism. Furthermore, rice will help you to achieve those weight loss goals when combined with the nutrient dense foods.

Rice and Blood Sugar Spikes

Resistant starch is a sort of fiber that is not absorbed by the body. As it moves down your GI tract, it enters your large intestine where it is fermented by your gut bacteria that will support a healthy gut. Basmati rice for weight loss is supportive  as it will take more energy to improve satiety. Also, it has lower glycemic response compared with freshly cooked rice. This means that when you consume cooled rice then it has lower GI and is more likely to spike your blood sugar. You don’t have to eat the rice cold because the rice was reheated and has optimistic effects on the blood sugar. 

Different types of Rice

The nutritional value and glycemic index of white rice is extremely dependent on the cooking method, meal timing and the type of rice. Some of the varieties of rice that you may find in your local market are:

1. Basmati

   Basmati rice is an aromatic rice famous in Indian cuisine. The glycemic index of basmati rice is between 50 to 58 rely on the cooking method. 

2. Jasmine  

   Jasmine rice is a fragrant and long rice which is famous in Southeast Asian cuisine. The glycemic index of jasmine rice is 60 which is a medium range.

3. Arborio  

   Arborio rice is a short and sticky grain that is often used in Italian dishes like risotto. The glycemic index of the rice is estimated to be 69. Foods with a glycemic index above 70 are considered as high glycemic foods. 

4. Sushi  

   Sushi rice is a short grain, sticky rice that you will find in sushi rolls. This rice has a glycemic index of 89 that is considered high. 

5. Red Rice

   Red Rice is a type of rice that is high in antioxidants and is responsible for giving this grain its red and deep colour. Red rice has a low glycemic index of 55.
   

6. Black Rice

   Black rice has a deep purple and nutty flavour. The glycemic index is 42 and it also has three times as much fiber as white rice. 

Is Rice Good for Weight Loss?

Rice is good for you and it isn’t black and white as it depends on the type of rice but overall rice do have several health benefits, Moreover, you can also follow 7 day diet plan diet rice for weight loss through which you will be able to lose weight quicker :

1.  Rice is naturally gluten-free which makes it a good source of vitamins and minerals that includes niacin, Vitamin B and Thiamin.
   
   

2. Relying on the type, rice can be a source of high fiber. Fiber from the whole grain is crucial for the digestive health, blood sugar balance and satiety and it is also linked to weight loss. 

3. Dietary Fiber will also help lower LDL cholesterol levels.

4. Rice is a good source of carbohydrates, which is your body’s primary energy source. It is naturally gluten free making it the perfect option for individuals with gluten intolerance. 

5. Brown rice in particular has been related to the lower rates of heart disease and inflammatory markers. 

Can we eat rice in weight loss?

The effects of white rice on weight loss are conflicting. According to research diets that are high in refined grains like white rice with belly fat, weight gain and obesity while the other studies have found no correlation. Moreover, various diets globally around the consumption of white rice are shown to promote weight loss and decrease in blood pressure where white rice is a daily staple. If you want to lose weight or are focused on weight management, the best way to include rice is to eat it as a part of a healthy balanced diet. This means including a variety of other nutrient rich foods like vegetables, fruits, healthy fats and lean protein.

Wrapping It Up

When cooking rice try to make ahead and cool it before eating. It will turn the starch into the resistant starch which is a lower GI and it is less likely to spike your blood sugar. Moreover, focus on boiling your rice in water or chicken broth. When developing fried rice or other rice varieties, the glycemic index of the rice can change and cause spikes in the blood glucose levels.

White rice has a high GI value of 72. The glycemic index works as a tool to measure how rapidly food raises your blood sugar levels. Foods with high GI are increasingly absorbed and cause a significant increase in blood sugar levels. On the other hand foods with low GI will get absorbed more slowly and cause a slower rise in blood sugar levels. Those who are intolerant to glucose like with type 2 diabetes should limit its consumption as much as possible.