Does Rice Make You Gain Weight?

If somebody needs to shed pounds, the primary recommendation they typically hear is to keep away from rice as a result of it would make them fats. However, does rice actually deserve the poor dietary standing it has been getting? First, let’s get some details straight! 

Rice is a staple meals and a wealthy supply of carbohydrates in our nation, which is neither fattening nor unhealthy. However, it has a poor repute since folks think about it the first cause behind numerous well being illnesses, together with weight problems and diabetes, amongst many different issues. So now the query is whether or not rice is the actual offender for weight achieve. Or is it the way in which folks eat it? Let’s discover out!

Rice and Weight Management

According to analysis, rice is a important a part of a balanced and nutritious food regimen. It is low in fats and sugar, straightforward to digest, gluten-free and a superb supply of B nutritional vitamins.

In addition, being one of many energy-dense meals, some rice varieties are a storehouse for different helpful vitamins comparable to magnesium, phosphorus, manganese, selenium and iron. 

Rice is a high-carbohydrate meals that gives the physique with power. The fibre in rice helps to control digestion, and the protein helps to construct and restore tissues.

Here’s how rice assists in sustaining optimum weight:

  • Amino acids in rice assist to interrupt down saved fats content material within the physique.
  • B nutritional vitamins in rice play an important position in fats metabolism and stop bloating and temper swings.
  • Consuming rice helps steadiness hormone ranges, which is important in decreasing stomach fats.
  • Rice additionally helps regulate leptin resistance, stopping the person from overeating and gaining weight.
  • Studies present that sure rice varieties have prebiotic advantages, that are appropriate for intestine micro organism, which finally support in attaining an optimum end in form, measurement and immune perform.

Brown Rice vs White Rice

A typical healthcare debate is concerning the more healthy alternative between brown and white rice. What kind of rice is extra nutritious, brown or white? 

Brown rice is unpolished, that means it has extra fibre, protein, nutritional vitamins, and minerals and has excessive antioxidant properties. On the opposite hand, brown rice has some anti-nutrients like phytic acid, which could be diminished by rising soaking time and temperature. In addition, its excessive fibre content material could make it onerous for folks with intestine points to digest.

Heavy processing typically eliminates the nutritious layer of white rice, making it lack nutritional vitamins and minerals. Since white rice is refined, overconsumption would possibly result in weight problems and different power well being points. Nonetheless, in terms of weight reduction, it isn’t beneficial or dangerous for weight reduction. Make certain to eat it within the right amount, based mostly in your work and life-style.

Will Rice Cause Weight Gain?

The prevalence of weight problems and different associated ailments, comparable to coronary heart illness, is rising in India. It makes folks additional conscious of their dietary composition and habits and dispels myths. 

Weight achieve will depend on the portion of meals one consumes and never a lot on the sort. All meals profit well being in a technique or one other, however the amount can counteract the advantages.

Similarly, rice could cause weight achieve whenever you eat greater than you want. As a high-carb meals group, the glycemic index of rice is barely excessive, at 64. As a outcome, it would enhance the blood sugar degree and have an effect on the perform of insulin.

The HealthifyMe Note

Rice is likely one of the energy-giving meals that, when consumed in ample proportion and with the fitting mixture, will assist in weight reduction. In addition, including brown rice to a day by day food regimen will decrease total levels of cholesterol and make one really feel fuller for a very long time. As a outcome, it would show you how to shed pounds. However, the amount of consumption and the meals you eat with rice can considerably have an effect on your weight reduction journey.

Healthy Tips to Include Rice in Your Diet

Simply put, rice is usually a celebrated a part of a balanced weight reduction plan. The secret is to make use of wholesome grains of information. Here’s an inventory of efficient methods to soundly make use of rice in your day by day food regimen with out hampering your weight administration.

Practice Portion Control

Rice is wholesome however has energy. Hence it’s important to regulate the portion management as per your physique’s wants in order that you’ll not find yourself with extra energy. The proper portion measurement is ½ to 1 cup, which generally has 200 energy. It would possibly fluctuate relying on the kind of rice you have got chosen.

Pair it with Vegetables

Often rice is labelled ‘bad’ meals attributable to its excessive glycemic index. It implies that rice will digest rapidly, resulting in sudden spikes in blood sugar. Therefore, you may be feeling hungry very quickly, consuming extra energy. Coupling it with greens that are excessive in fibre and low in energy, will assist handle this sudden blood glucose spike.

Opt for Healthy Cooking Methods

Rice in its kind could be wholesome. But whenever you flip it into fried rice or add butter, heavy cream or ghee, it would trigger extra fats, sugar and energy to extend your weight when consumed often. Hence guarantee to boil your rice plain to reap the utmost advantages.


A sustainable weight reduction needs to be an ideal mixture of standard train and a balanced food regimen. You don’t have to surrender your favorite meals like rice in case you are making an attempt to shed some kilos.

In a nutshell, rice, a flexible meals, alone gained’t make you achieve weight or might support in weight reduction. It is about your entire meal or the meals sources added that have an effect on the method.

When you’ll be able to watch the portion measurement and the kind of rice and cook dinner it in wholesome methods, you don’t have to chop down rice out of your food regimen to realize your weight reduction targets.

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