Rice is one of the staple foods that is found in the pantry of every household. This easy-to-cook food is readily available, very easy to prepare, and quite inexpensive.
But how about those that are looking to lose weight? Are rice suitable for them or are boiled rice for weight loss a thing?
The role of rice in nutrition is very interesting since more people are looking for the best diets for alternative treatments for their health conditions including obesity.
Well, to say that the role of rice in our diets is debatable, is very true. So, what is the deal here? Is it diet-friendly or just food that makes you fat? To know the answer, keep on reading.
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Nutritional Profile of Rice – White Rice vs Brown Rice
The most common type of rice consumed in the Asian community is white rice which is very easy to cook. Now, white rice is usually compared to brown rice as it is considered to be the healthier version of rice.
Brown boiled rice for weight loss rice is whole grain rice with more fiber, magnesium, phosphorus, selenium, vitamin B6, and manganese.
If you are curious to know which rice is healthier for you and which one is less in calories, here is the nutritional value of both white and brown rice.
White rice, on the other hand, contains just the endosperm and lacks the germ layer, and misses other nutrients. This is due to the milling and the extra processing done on them.
| Nutritional Facts | White Rice 186 grams (1 cup) | Brown Rice 195 grams (1 cup) |
| Energy | 242 kcal | 218 kcal |
| Dietary Fiber | 0.6 g | 3.51 g |
| Protein | 4.43 g | 4.52 g |
| Total Fat | 0.391 g | 1.62 g |
| Carbohydrate | 53.2 g | 45.8 g |
| Iron | 0.372 mg | 1.03 mg |
| Magnesium | 24.2 mg | 85.8 mg |
| Calcium | 5.58 mg | 19.5 mg |
Does Rice Make You Fat?
Does boiled rice for weight loss help or does it make you fat?
Well, the simple answer to this question is that it is not what you eat that makes you fat, but the quantity in which you consume it. So, overeating anything including rice can cause weight gain and can make you fat.
One of the common ways to consume rice called puffed rice can also be great for weight loss. This is a cereal made by heating rice kernels. So, hopefully, you’ve got a slight hint to your question on, ‘is rice good for weight loss?’
Rice and Weight Loss – What is the Conflict?
The association between rice and weight loss varies based on the type of rice one consumes.
Although white rice holds less nutritional value than brown rice, it is not considered to impact the body negatively. However, there is also not much information, as to how it can help in losing weight.
Keeping aside white rice, brown boiled rice for weight loss has been in use by fitness enthusiasts for a very long time. Research says that people who consume whole grains including whole-grain rice have repeatedly been shown to weigh less than the ones that don’t have a lower risk of weight gain.
However, after looking at the nutrition value, the nutritionists at Baqai Hospital recommend brown rice because:
It keeps you full – Your stomach can feel full with the amount of fiber present in rice
It improves cholesterol levels – When cholesterol levels are lowered, you reduce your risk of stroke, heart disease, and obesity.
It is full of fiber – Fiber is an essential part of the diet and is full of other benefits like improving digestion.
It’s packed with nutrients – Brown boiled rice for weight loss contains a lot of vitamins and minerals needed to satisfy your appetite with fewer calories and help you eat less which can support weight management.
Despite all these, there is no need to exclude white rice just yet. Alternatively, you can prepare enriched white rice, which is a healthy version of white rice.
Now, this enrichment includes adding the minerals and vitamins that were lost during the processing of whole-grain rice.
White rice holds less nutritional value than other types of rice and is considered to have “empty calories”.
This means that it does not negatively impact the body but doesn’t help a lot either.
Is Brown Boiled Rice for Weight Loss a Thing?
Dr. Ayesha Abbas who is one of the top nutritionists in Pakistan says that when you eat brown rice, you eat whole grain. The major thing here is that it is the least processed and is more nutritious. Also, the low carb content makes it more suitable for people that want to keep their weight in check.
The high fiber content ensures smooth bowel movements and easy digestion. The stronger your digestive system is, the better you are able to maintain weight with brown rice.
Hence, the answer is yes brown rice is good for weight loss!
Suggested Read: Sabudana benefits for weight loss.
How to Eat Rice in a Weight Loss Diet?
If you are still looking for answers to ‘Is boiled rice for weight loss effective?’ Here are some simple tips to help you out.
Add lots of vegetables: Rice might make you more hungry as these are very easy to digest. It is best to pair them up with vegetables to avoid frequent hunger.
Choose low-calorie techniques to cook: In order to add boiled rice to your diet, try and look for techniques that consume fewer calories Boil rice instead of frying them or mixing them in heavy cream.
Practice portion control: Check the overall calories of the meal. If you need a lesser-calorie diet, then adjust the portion of rice.
Suggested Read: Which fruit is best for weight loss?
In Summary: Is Rice Good for Weight Loss?
Well, rice or boiled rice for weight loss can be helpful in weight loss. The main thing here to notice is the type of rice that you consume and the quantity in which you consume it. This will give you the answer to’ is rice good for weight loss’. Brown rice however in calculated quantity can be very helpful in weight loss compared to white rice. However, eating white rice in moderation is also great.
In the end, it must be known to everyone that excess of anything is bad. So, if you are a rice lover and want to incorporate it into your diet, connect with a nutritionist near you through Healthwire.
