Understanding the Position of Rice for Weight Loss- HealthifyMe

September 14, 2022 0 Comments

Rice is a flexible, simple-to-cook, and nutritious dish. So it’s no shock that this grain has lengthy been a staple of the Indian food plan. Additionally, rice is neither dangerous nor fattening. Essentially, rice is a plentiful supply of fibre and carbohydrates. Three of the world’s most populous nations, China, India, and Indonesia, are rice-based societies. In India, one usually eats rice not less than two occasions a day. From an Asian perspective, rice is the first supply of every day energy. 

There are completely different sorts of rice, and every has barely completely different nutrient profiles that may allow you to in your makes an attempt to drop extra pounds. The 2 most essential components for weight reduction are the kind of rice you eat and the portion dimension. So, let’s dig deeper and discover what rice is, what complete grain rice is, and the way numerous rice varieties assist in weight reduction.

Asians and the Oh So Beloved Rice

Practically half of the world’s inhabitants depends upon rice. Rice is the star of each Asian cookbook. We now have onigiri, sushi, rice muffins, pulav, mochi, rice bowls and much more given the flexibility of this grain.

Rice has a novel delicate style and sticky texture that brings out the flavour of different facet dishes eaten together with it. Nevertheless, it has a excessive glycemic index, which means it may possibly increase your sugar ranges shortly whereas getting digested. Moreover, as a result of it digests quick, it makes you are feeling much less satiated, encouraging you to eat additional energy.

The dietary make-up of several types of rice varies relying on how the grain is processed, which additionally impacts different variables that affect weight reduction. Consequently, many consider rice is fattening.  

The HealthifyMe Be aware

Weight reduction isn’t about consuming extra (or much less) of 1 explicit meals, resembling rice. As a substitute, switching to more healthy rice varieties can assist you to decrease your calorie consumption. However in the end, you need to need to make modifications to your total food plan and train routine.

Totally different Sorts of Rice

Studying about a few of the several types of rice is a good suggestion as a result of, relying on the variability and the quantity you eat, rice consumption could make or break your weight reduction objective.

Listed below are some widespread varieties of rice:

White Rice

White rice is ceaselessly the primary ingredient in dishes served merely with curries and lentils. Each vegetarian and non-vegetarian curries go nicely with white, steaming rice. White rice has to undergo a whole lot of processing and refining processes and will be thought of the least wholesome number of rice. It’s, subsequently, not a complete grain. It has nearly all of its minerals, nutritional vitamins, and fibre eliminated. White rice additionally has much more energy than different sorts of rice. The glycemic index is excessive for this number of rice. Thus, these illiberal to glucose, resembling folks with sort 2 diabetes, keep away from its consumption.  You could add some protein-rich gravy and salads on the facet earlier than if you wish to have it.

Brown Rice

Brown rice comprises bran and germ as a result of it doesn’t bear a radical refinement course of. The bran and germ are nutrient-dense and wealthy in fibre. Brown rice is wholesome as a result of it has all it’s vitamins intact. This type of rice can fill you up, which may allow you to eat fewer energy. Nevertheless, if you wish to drop extra pounds, it’s finest to eat moderately.

In comparison with white rice, brown rice elements profit folks with diabetes by enhancing glycemic administration. As per analysis, high-fibre meals can encourage emotions of fullness, aiding weight administration and probably fight weight problems.

Purple Rice

Purple rice is quite a lot of naturally colored rice grains famend for having a wealth of dietary advantages. Anthocyanin, an antioxidant that will assist decrease levels of cholesterol as per a research, is the supply of its wealthy color. Moreover, it comprises a whole lot of manganese. That helps the physique’s metabolism and promotes a quicker calorie-burning price. Consequently, it has extra energy than different variations, although not by a lot. For higher weight discount outcomes, search for these which are a darker, richer color.

Black Rice 

Normally, the darker the color of the rice, the extra antioxidants it comprises. Unpolished black or wild rice is one other supply of micronutrients like zinc, phosphorus, folate, and niacin. Additional, black sticky rice is simple on the abdomen however has extra energy than white rice.

Which Rice Selection is Good for Weight Loss?

Around the globe, folks take pleasure in consuming rice. Though rice is excessive in carbohydrates, brown rice, particularly, can assist with weight reduction and weight administration. Brown rice is excessive in fibre since it’s a complete, intact grain that also comprises the bran and germ, whereas white rice goes by way of the refinement course of. Eradicating the fibre from complete grain rice additionally makes it much less nutritious. 

The fibre in brown rice can assist digestion, scale back abdomen emptying time, make you are feeling fuller for prolonged durations, and smoothen bowel actions. All of that are essential for weight administration. The higher your digestive system is functioning, the better it will likely be to take care of your weight. Furthermore, brown rice requires extra chewing, naturally encouraging you to eat fewer parts. 

The HealthifyMe Be aware

Brown rice, one of the vital extensively consumed wholesome rice variants, possesses antioxidants and is wealthy in fibre and minerals. Due to this fact, brown rice is a more sensible choice for weight reduction. It advantages all age teams because of its dietary supremacy and well being benefits. Nevertheless, make sure you eat it moderately and preserve a balanced food plan.

Recipes to Attempt

Brown Rice Pudding

Serves: 6 servings (Every serving is 1 cup)

Preparation time: half-hour


  • Water: 4 cups
  • Lengthy grain brown rice: 2 cups (500 g)
  • Almond milk: 1½ cups (375 ml)
  • Pinch of salt
  • Vanilla: ½ tsp (2 pinches of powder or two drops of essence)
  • Cinnamon: 1 tbsp 

Technique of Preparation

  • Convey water to a boil and add rice. Stir sometimes and cook dinner for roughly 25 minutes.
  • Add milk and different elements. Simmer for an additional 5 minutes whereas stirring constantly.
  • The rice pudding ought to change into thick.
  • You possibly can eat the pudding heat or chilly, relying in your choice. 

Vegetable Rice Soup

Serves: 1

Preparation time: 20 minutes


  • Olive oil: ½ tbsp
  • Onion, diced: 1 medium (50 g)
  • Carrot, chopped: 1 (30 g)
  • Celery chopped: 2 stalks (25 g)
  • Rooster broth: 1 cup (250 ml)
  • Water: 1 cup (250 ml)
  • Rice: ½ cup (125 g)
  • Dried parsley: 1 tbsp

Technique of Preparation

  • Warmth the oil over medium-high warmth in a big pot. Add onion, carrots, and celery. 
  • Prepare dinner 3-4 minutes, sometimes stirring, till translucent.
  • Add water and rooster broth, and produce to a boil.
  • Add the rice and parsley. 
  • Cowl and cook dinner for quarter-hour on medium warmth. 
  • Serve scorching. 

Brown Rice Pulao

Serves: 1

Preparation time: 25 minutes


  • Brown rice: ½ cup
  • Boiled peas: 2 tbsp
  • Chopped onion: 50 g
  • Chopped tomato: 75 g
  • Chopped French beans: 50 g
  • Chopped carrot: 30 g
  • Chopped coriander leaves: 15 g
  • Coriander seed powder: ¼ tsp
  • Purple chilly powder: ¼ tsp
  • Turmeric powder: ⅛ tsp
  • Cumin seeds: ¼ tsp
  • Star Anise: 1
  • Bay leaf: 1
  • Salt: ⅛ tsp
  • Olive oil: 1 tsp
  • Water as required

Technique of Preparation

  • Soak and cook dinner brown rice
  • Add olive oil, star anise, bay leaf, jeera, chopped onion, chopped french beans, boiled peas, chopped carrot, salt, coriander seed powder, turmeric powder, and chilly powder and saute nicely.
  • Now add chopped tomato and cooked brown rice.
  • Combine nicely to mix all of the elements, and add chopped coriander leaves. Serve scorching with raita.


In all honesty, what issues is the kind and amount of rice. Give some thought to how a lot rice you want in a balanced food plan. Most individuals want to change up the form of rice they eat. For example, when consumed moderately, white rice will not be as wholesome for you as brown rice. A balanced food plan ought to include every kind of vitamins, and carbs in rice are one in all them. If we embody such macronutrients as protein, carbs, and fats, the meal will be well-balanced, and we’d like not wholly keep away from rice. You possibly can add loads of completely different sorts of veggies, lean meats, and wholesome fat to boost the flavour. At all times keep in mind that overeating any meals group will affect your weight reduction efforts.

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