Is Rice Good For Weight Loss?
It’s a common misconception that eating rice will cause you to gain weight and gain belly fat.
But do you really believe rice is the bad guy? We went above and beyond to provide an answer to the question, Is Rice Good For Weight Loss?
What Is Rice?
Rice, scientifically known as Oriza Sativa, is a widely consumed grain that is versatile in nature, easy to prepare, and high in nutrients.
In its raw state, rice is a whole grain made up of three layers: Bran, Germ and Endosperm.
- Bran – Outer layer (Fiber, Minerals and Antioxidants)
- Endosperm – Middle layer (Carbohydrates)
- Germ – Inner layer (Vitamins, minerals and proteins)
When rice is refined or ground, the outer and inner layers, or bran and germ, are removed. Endosperm will be all that remains.The majority of rice’s health benefits will be lost during this process, but its shelf life will be extended.
Next let’s take a look at the different types of rice available.
Different Types Of Rice And Its Health Benefits
Before we get started, what rice is good for losing weight? or which rice is good for losing weight? It is essential that you understand the various types of rice available and their associated health benefits.
Depending upon the grain size, nature and health advantages, rice is available in varieties.
White Rice
White rice is a flexible short – grain that goes well with any curries or meat dishes. When white rice is processed, the majority of its nutrients are lost because the bran and gram are removed. Cooked white rice will be soft and sticky, with a high carbohydrate content.
Health Benefits
- Naturally, white rice contains almost no fat as long as you consume it without adding oil or butter.
- Iron, manganese, and B vitamins are all good sources of nutrition that support the health of bones, nerves, and muscles.
- According to a research article titled, “Effect of cooling of cooked white rice on resistant starch content and glycemic response” published by National Library of Medicine, Compared to freshly cooked white rice, cooked white rice that was allowed to cool for 24 hours at 4°C then reheated had a lower glycemic response.
- White rice is high in carbs and low in fiber, therefore, athletes prefer white rice rather than brown for quick energy.
- Flour made of white rice is rich in calcium and promotes bone health.
Nutritional value of raw enriched short – grain white rice (USDA)
Calories – 365 Kcal
Protein – 7.13 grams
Total Lipid – 0.66g
Carbohydrates – 80 g
Total Fiber 1.3 g
Total Sugar – 0.12 g
Potassium – 115 mg
Brown Rice
Brown or whole grain rice contains bran and germ, but the hull of the rice kernel is removed during processing. You’re probably aware that bran and germ are high in nutrients and fiber. As a result, brown rice is high in nutrients.
Health benefits
- Potassium and calcium are abundant in this food.
- Brown rice is high in manganese, a mineral that is essential for bone development, wound healing, and blood sugar regulation.
- Brown rice contains phenols and flavonoids, which are antioxidants that protect the body from oxidative stress.
- Brown rice helps you eat fewer calories and stay fuller for longer.
- Brown rice has more fiber in the husk, which helps to reduce the body’s absorption of glucose. This delay in the absorption of glucose, slows the release of sugar in the body, which is very beneficial for diabetic patients.
Nutritional Value in 100g of brown rice
Calories – 88 Kcal
Carbohydrates – 18.4 g
Fiber – 0.8 g
Fats – 0.7 g
protein – 1.9 g
Basmati Rice
Basmati, meaning “Queen of fragrance”, is a type of rice popular in South Asia.They are available in two varieties. White and brown. This long-grain rice has a pleasant nutty flavor and aroma.
Health benefits
- Brown basmati rice has a 50 glycemic index, which is regarded as medium.
- Basmati rice contains few calories and carbohydrates in comparison to other varieties of rice.
- The complex carbohydrates in basmati are a good source of energy and aid in blood sugar regulation.
- Brown basmati rice contains less arsenic, a toxic metal that can be harmful to health and raises the risk of diabetes, heart disease, and cancer.
- Brown basmati rice’s fiber helps with constipation, and its B vitamins—including B1 thiamine—encourage better brain health.
- As the bran and germ are removed during the processing of white basmati rice, nutrients are added, making the rice easy to digest.
Nutritional Value in 100 g of Basmati Rice ( USDA )
Calories – 356 Kcal
Protein – 6.67 g
Fats – 1.11 g
carbs – 77.8 g
Fiber – 2.2 g
Iron – 0.8 mg
Important
Arsenic is a toxic metal that can be found in soil, rock, and water. Arsenic can be harmful to health if it enters the mouth through rice, especially in young children. Therefore, before cooking, be sure to thoroughly wash the rice.
Jasmine Rice
Long-grain jasmine rice, also referred to as “fragrant rice,” is primarily grown in Thailand, Cambodia, and Vietnam. Asians, whose diets largely consist of rice, frequently eat this rice. This variety of rice has a distinctive scent, a delicate consistency, and a sweet-nutty flavor.
However, the name jasmine was given due to its striking resemblance to the color of the jasmine flower, not because of its fragrance. Jasmine rice is available in both white and brown varieties, just like basmati rice.
Health Benefits
Due to processing, bran and germ will be eliminated from all white rice. The same procedure is applied to jasmine rice. As a result, the majority of the nutrients and fiber are lost.
- Jasmine rice has the same number of calories, proteins, and fiber as white rice.
- Brown jasmine rice is high in vitamins B1 and B6, as well as magnesium and phosphorus.
- The phytonutrients found in the colorful varieties of jasmine rice protect body cells and boost immunity.
- The folic acid found in jasmine rice promotes good pregnancy health.
- Brown jasmine rice contains more fiber than white jasmine rice, which benefits digestive health.
Potential Risks
- Unlike Basmati rice, Jasmine rice has a high glycemic index. As a result, it can cause blood sugar spikes, particularly in Type II diabetic patients.
Nutritional Value in 150g of cooked Jasmine rice ( USDA )
Energy – 200 kcal
Protein – 4g
Fats – less than a gram
Carbohydrates – 46g
Fiber – 1.05g
Calcium – 14.5mg
Important
All rice varieties are gluten – free and can be consumed by people suffering from celiac disease or allergies.
Which Rice Is Good For Weight Loss
Is white rice good for weight loss?
White rice is a gluten-free grain that is low in fat and simple to digest. As a result, it is excellent for boosting metabolic rate, which quickens the weight loss process.
White rice is a good source of vitamins and minerals like magnesium and vitamin B, to name a couple.
However, if white rice is not consumed in moderation, it can lead to weight gain.
Is Brown rice good for weight loss?
Brown rice contains dietary fiber that can aid in weight loss because it goes through few refinement processes. Additionally, brown rice helps you feel fuller for longer, so you eat fewer other foods overall.
However, you cannot eat as much brown rice as you want. If not consumed in moderation, it can still lead to weight gain.
Is Basmati rice good for weight loss
Due to its low calorie and carb content, basmati rice is acceptable as part of a weight loss diet. However, you should watch the serving size in relation to your daily carb limit.
You could eat some rice with more vegetables or some meat ( if recommended by your health coach ) to aid in weight loss. In addition, Its low glycemic index helps to reduce belly fat.
Is Jasmine rice good for weight loss?
The dietary fiber in jasmine rice can help you lose weight. However, its high glycemic index puts you at risk for weight gain and diabetes.
As a result, it’s best to consume this delectable grain in moderation.
Important
Before making a purchase, make sure that you go through the ingredients because rice with high glycemic index can spike the blood sugar levels and can also lead to weight gain.
Final Take Away
The answer to the question, “Is rice good for weight loss?” is that rice can be consumed in moderation during weight loss. Before incorporating rice into your weight loss diet, better consult with a health professional.
How Can We Help?
You enjoy rice and are concerned about including it in your weight loss diet?
Or
Is it safe to eat rice if you have a certain health condition?
No worries. We are here to help you. Book an online session with a certified Healthvio coach to get help with diet, exercise and nutrition.
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