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What Kind of Rice is good for Weight Loss 1.1

What Kind of Rice is good for Weight Loss


Rice is a big part of food cultures around the world. India, Burma and Mexico are among a few countries that use rice as the main component in dishes. Yet, rice is the first thing to go when someone wants to lose weight. So what started the rumour that rice is bad for you?

Well, rice is a high glycemic index food. The body digests it pretty quickly, which can increase blood sugar levels. And you’re also likely to get hungry soon after it’s digested. More meals mean more calories. 

But the bottom line is: Rice is a healthy food, rich in carbohydrates and fibre. And no, it’s not fattening. If you want to lose without giving up rice, consider two things: the type and the quantity.

So let’s look at which rice is best for weight loss.

Best Varieties Of Rice Good For Weight Loss

Brown Rice

Brown rice comes at the top of the list for weight loss. Rich in dietary fibre, this variety boosts your metabolism. The result? Weight loss! 

Vitamins, A, B, D, E, K, calcium, iron, folate and more, are all found in brown rice. It can help regulate bowel movements. And reduce the risks of bad cholesterol, strokes and heart disease.

But remember that by itself, it cannot meet the body’s protein requirements. So supplement it with protein-rich meat or vegetables.

Brown rice has about 111 calories per 100 grams.

Red rice is rich in antioxidants. In particular, anthocyanin is what makes it so vibrant in colour. Red rice looks pretty much like brown rice. But it is less processed, so its health benefits are endless.

Manganese helps increase metabolism. So combined with antioxidants, it is beneficial for diabetic and obese patients. 

Red rice can improve oxygen circulation. So doctors recommend it for asthma patients. Due to its high fibre content, red rice can keep your stomach full for longer. Someone on a weight loss diet would find this helpful.

Red rice has a calorie count of 216 per 250 grams.

Here’s a little fact: The darker the colour of rice, the richer it is in antioxidants. Black rice hasn’t been popular among Indians, but times are changing. It is unpolished and one of the best rice for weight loss. 

Having undergone no processing, it is full of micronutrients. It contains Vitamin B6, folate, zinc, among others. Black rice is also called wild rice and is pretty light on the stomach.

Another option for patients of diabetes or obesity, this rice is a natural detoxifier. It is also very rich in fibre content. 

Black rice has 280 calories per 250 grams. 

Bamboo Rice

Bamboo rice is the secret ingredient for good health among tribal people. Cultivated in the hilly terrain, they harvest it once every forty years. Surprising, right? 

Well, this rare rice is something of a miracle ingredient. Its low glycemic index and high Vitamin B content help soothe joint pain. The tribal community prepares the rice by drying bamboo shoots.

What Kind of Rice is good for Weight Loss 1.2

White Rice

Finally, we’re going to talk about the most popular variety of rice, white rice. Getting straight to the point, this is not an option if you want to lose weight. The most processed out of all rice types, it has hardly any nutrients, fibre or minerals.

Also, it has a glycemic index which can cause an increase in blood sugar. Hence, a diabetic person should either avoid this rice or consume it in limited quantities.

Answers To Your Questions - Is Rice good for Weight Loss?

Did you come here with questions: which rice is best for weight loss? Is boiled rice good for weight loss? Is parboiled rice good for weight loss? And likely many more.

Well, here’s everything you need to know about rice and will answer your question is rice good for weight loss :

  • Rice is healthy food. It is a rich source of carbohydrates and energy. Like any food, it has pros and cons. But you can always make it healthier with a few tweaks.
  • Rice is rich in vitamins and minerals. And you don’t need to worry about gaining weight if you eat it in small portions. 
  • White rice is the one you want to avoid because of the high glycemic index. Remember, this rice is a strict no-no for diabetes patients because of the increase in sugar levels!
  • Rice is fattening if you eat unhealthy varieties of it. That means fried rice, or in combinations with fattening foods.
  • So when you want to eat rice healthily, don’t focus only on calories. Look at the glycemic index, fibre content, preparation method and quantity as well.
  • You want to remove all the starch from your rice. So wash it 3-4 times and soak it before cooking.
  • The next step is to boil it in excess water to reduce the starch levels.
  • Rice, by itself, will not provide you with necessary protein. Eat it with meat or vegetables rich in protein, or dal.
  • If you’re on a weight loss plan, consider adding fibrous foods. It is a whole addition as it offers faster digestion.
  • In case you don’t like the taste of brown rice, enhance it. Use coconut water instead of regular water for a sweet flavour.
  • When eating out, avoid fried rice. Order steamed or boiled rice instead.

Healthiest Meal Options With Rice

  • Khichdi is by far the most nutritious food with rice.
  • Did you think: is curd rice good for weight loss? The answer is, yes! Curd rice and mixed vegetables are a super healthy meal option!
  • Popular among Bengalis, fish and rice soup is another healthy option worth trying. 

The Takeaway

Still not convinced that you don’t need to give up rice to lose weight? Consider this: recently, the European Congress On Obesity took place in Glasgow, UK. Here, reports said that countries with high rice consumption had a lower obesity rate. 

Per the study, countries with rice consumption as low as 14 grams per day had higher obesity rates. 

So, cutting rice out isn’t the solution to your problems. Instead, try to do what you can to make your rice meals as healthy as you can. For more relevant data, you can contact Shiva Shakti.

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