Due to its high carb count, rice is always viewed as a diet villain
Rice is among the most consumed foods across the world. An absolute favourite of households, rice is known for its flavour, taste, and nutrition. However, even though it is a comfort food, rice often ends up on the no list for those who are focused on weight loss or managing blood sugar.
Due to its high carb count, rice is always viewed as a diet villain. In many fitness and diet trends, rice is also replaced with fibre or protein-rich quinoa or oats. But does eating rice at the right time make it guilt-free?
When should you eat rice?
According to nutritionists, even though you can eat rice at any time, lunch is the best time to consume it because the B vitamins in whole rice support brain function. Since rice has low calories, it is a good option for weight loss but also keeps you full.
Studies say white rice is more often consumed—even though it has fewer nutrients and fibre than brown or red rice. Frequent use of white rice may pose a risk to blood sugar levels, particularly in those who are at risk for diabetes. Since brown rice and red rice are whole grains, they are high in fibre, vitamins, and minerals, making them better choices when consumed regularly.
However, experts say you must avoid eating rice for dinner as it gets easily digested and may spike blood sugar levels. Eating rice at night also does not let your body absorb the nutrition, and you may experience hunger pangs the next morning because your body goes into starvation mode.
How can you make rice weight loss, diabetes-friendly?
Even though a lot of people looking for weight loss may avoid rice because of its high starch content, experts say you do not need to give it up completely. Instead, follow these simple tips to make rice a part of your weight-loss plan:
Portion control
Portion control is an important way to lose weight effectively. Make sure to stick to just one cup of cooked rice daily. It is the easiest way to enjoy the food without overdoing it.
Choose the right cooking method
Make sure to eat boiled or steamed rice and avoid frying it. For bonus points, strain the starch by cooking rice in plenty of water and draining the excess.
Eat a balanced plate
Make sure to fill your plate with equal portions of vegetables, dal, and salad. According to experts, a balanced meal is nutritious and also keeps you full for longer.
Add fibre and protein
Make sure to add high-fibre vegetables and lean protein like paneer, eggs or tofu along with your rice serving. It will keep you satiated and full for a longer time, avoiding mindless snacking later.
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