Does Rice Really Make You Gain Weight? Here's The Truth

Weight loss is a common goal for many individuals. It not only enhances self-esteem but maintaining a healthy weight is crucial for optimal health and helps boost energy levels. Various factors contribute to this goal, with diet being one of the most significant. While following a weight loss diet may require you to avoid some favorite treats, such as fried foods, highly processed items, sugary drinks, and refined carbs, rice often gets an unfair reputation.

Can eating rice lead to weight gain?

A prevalent myth suggests that consuming rice leads to weight gain. This misconception often stems from the belief that rice, particularly white rice, is high in carbohydrates and therefore should be avoided in a weight loss regimen. Many diets advocate for low-carb options, and rice is frequently categorised as a food to limit or eliminate.

Why is there confusion?

Eating rice does not directly lead to weight gain. Instead, weight gain results from consuming more calories than you burn over time. While rice is calorie-dense and easy to overeat, it is often unfairly labeled as fattening. Like any food, rice can be part of a balanced diet when consumed in moderation.

Here are some points to consider regarding rice and weight management:

You can successfully lose weight while eating rice by focusing on preparation, portioning, and pairing.

1. Practice portion control

Limit servings to 1/2 to 1 cup of cooked rice per meal. Using a smaller bowl or pre-measuring can prevent accidental overeating, as eating large servings can contribute to excess calorie consumption.

2. Choose whole grains

Choosing brown rice or other whole grain varieties can provide additional fibre and nutrients, which help with satiety and overall health.

3. Balance meals

Incorporate rice into balanced meals that include plenty of vegetables, lean proteins, and healthy fats. This can help regulate blood sugar levels and keep you feeling full.

You can follow the plate method in which you fill half your plate with non-starchy vegetables, a quarter with protein, and only a quarter with rice. This will help create a more balanced meal.

4. Stay activity

Your overall activity level plays a significant role in how carbohydrates are used in your body. Active individuals can typically include more carbohydrates, including rice, without negative effects.

5. Use the rice hack

Cooking rice with a teaspoon of coconut oil and then cooling it in the fridge for 12 hours increases resistant starch, which can reduce calorie absorption. It will also prevent blood sugar spikes as compared to freshly-cooked rice.

6. Cook wisely

Try steaming or boiling rice instead of frying it. Avoid adding excessive oils, butter, or high-calorie sauces.

7. Be mindful of pairings

Be cautious with toppings and side dishes, like rich sauces or fried foods, that can add significant calories. Instead, season with herbs, spices, or lemon juice.

Weight loss is a common objective, and understanding the role of different foods, including rice, is essential. Rather than fearing rice as a food that leads to weight gain, recognise that it can be part of a healthy, balanced diet when consumed mindfully. By focusing on portion sizes, choosing whole grains, and maintaining an active lifestyle, you can enjoy rice while working towards your weight loss goals.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.