How to eat rice on a weight-loss diet

A weight-loss diet requires you to be conscious and cautious about what you eat. Rice is one of the foods that we tend to cut down on in the pursuit of weight loss. While consuming rice on a diet might be frowned upon, it would be incorrect to assume that you need to forgo this staple food if you want to shed kilos. Rice is a staple food in many global diets due to its high nutritional value as well as the fact that it is easy to digest and can be a good option for people with a sensitive stomach or digestive issues. Its mild flavour and texture make it a comforting choice for many. So, let us tell you a few healthy ways to add rice in your diet.

Why do people avoid rice on a diet?

There can be many reasons why rice is avoided in a diet. “White rice is calorie-dense and high in carbohydrates. For weight management or weight loss, people might reduce rice consumption in favour of lower-calorie, nutrient-dense foods,” explains dietitian Kejal Shah. Additionally, people with diabetes or insulin resistance may avoid white rice due to its high glycemic index, which can lead to spikes in blood sugar levels. The US Food and Drug Association states that one cup of rice has 53.4g of carbohydrates. Carbohydrate restrictions for people following low-carb or ketogenic diets can lead to them avoiding rice due to its high carbohydrate content. They choose alternatives like cauliflower rice or lentils instead. Also, some people might find that rice, particularly white rice, does not sit well with their digestive system and opt for other foods that are easier on the stomach.

Can I eat rice while on a diet?

Yes! Rice is a staple food in many diets and most of us can’t do without it. However, its heavy carbohydrate content makes it an unpopular choice. Planning your meals, balancing the carbohydrate content during the day, and controlling your portion size; are some of the ways that you can eat rice on a diet.

How to eat rice on a diet?

Here are some steps that you can take to include rice in your diet plan:

1. Opt for whole grains

This means choosing brown rice instead of white rice. “It’s less processed and retains its bran and germ, which are high in fibre, vitamins, and minerals,” says Shah. According to a study, published in Comprehensive Reviews in Food Science and Food Safety, the removal of the outer bran layer while rice milling results in a loss of nutrients, dietary fibre, and bioactive components. This can be solved by eating brown rice. Red or black rice can also be used. These varieties are rich in antioxidants, iron, and fibre, compared to white rice.

2. Watch portion sizes

It is best to moderate the amount of rice in a diet. “Stick to appropriate portion sizes to manage calorie intake. A typical serving of rice should be about half to one cup of cooked rice,” explains Shah.

3. Balance with vegetables and protein

Incorporate a variety of vegetables into rice dishes, this will help you eat less rice, and feel full quickly. For example, vegetables such as carrots, peas, and beans can be added to rice. Combining rice with a source of protein such as lentils, chickpeas, or chicken can be beneficial too. This helps balance the meal and provides sustained energy. The American Heart Association suggests that combining rice with beans results in a protein-rich meal, a culinary staple.

4. Use healthy cooking methods

Prefer steaming or boiling rice over frying to avoid added fats and calories. “If you make rice dishes like biryani or pulao, use minimal oil or opt for healthier oils like olive oil,” says Shah. A study, published in Arya Therosclerosis cited by the US NIH, observed that there was no association between the frequency of white rice consumption and body mass index or waist circumference.

5. Pair with fiber-rich foods

Serve rice with high-fibre sides such as salads, steamed vegetables, or yoghurt. Fibre helps in digestion and adds bulk, making you feel full longer. Check out other fibre-rich foods to manage weight loss as well as constipation.

6. Choose lower glycemic index varieties of rice

Opt for basmati rice, which generally has a lower glycemic index compared to other types of white rice. A study, published in the Journal of the Associations of Physicians of India, states that the glycaemic index of Indian branded basmati rice was found to be less than 55 thus, placing it in the lower GI category.

7. Incorporate mixed grains

Mix rice with other grains like quinoa or barley. This enhances the nutrient profile and adds variety to your meals. The benefits of quinoa are more than just weight loss, it helps in the regulation of blood sugar as well as heart health.

8. Hydrate and balance

Make sure that you are drinking enough water with your rice. Ensuring adequate hydration is crucial while adding rice to your diet as rice can be dehydrating. Drink plenty of water throughout the day.

9. Eat at the right time

Eating rice earlier in the day can be beneficial. Carbohydrates consumed earlier are more likely to be used for energy rather than stored as fat. The best time to eat rice is lunchtime. This might help you manage your calorie intake better than consuming it later in the evening. However, this can vary based on individual metabolism and activity levels. It is important to understand why and how to add carbohydrates to your diet so that you don’t put on weight.

10. Eat a balanced diet

A balanced diet typically includes a mix of carbohydrates, proteins, and fats. A common macronutrient distribution is 45-65% carbohydrates, 10-35% protein, and 20-35% fats of total daily calories. Maintaining the carb-protein ratio is integral. “This ratio often refers to the balance between carbohydrates and protein in a meal or overall diet. For example, a meal with a 2:1 carb-to-protein ratio means it has twice as many grams of carbs as grams of protein,” explains Shah.

11. Adjust activity levels

Making sure to work out can help you include rice in your diet. Those with higher activity levels might need a higher carbohydrate intake for energy. Balance this with adequate protein to support muscle recovery. “For a more sedentary lifestyle, you might focus on a lower-carb, higher-protein ratio to manage calorie intake and maintain muscle mass,” explains Shah.

Summary

It is possible to have rice on a diet, however a few things need to be kept in mind. Portion control is the key to having rice while dieting. Make sure to stick to the right portion, and you are good to go. You can pair your rice with high-protein foods such as chicken or lentils. Combining fibre-rich vegetables can also help you stay on track.