Let’s Agree. We Indians love rice, it is our staple and we take pride in our delicious, earthy and aromatic rice-based dishes. It is not just in India, rice is that quintessential food in many South East Asian countries and it is the backbone of our agrarian society, helping the economy to flourish.
And if you are on a weight loss program and were asked to stop eating rice, don’t lose heart. According to a recent study presented at the European Congress On Obesity in Glasgow, UK, obesity levels are substantially lower in countries that consume high amounts of rice (150 grams per day, per person), even as countries with lesser intake of rice (14 grams per day, per person) record higher obesity levels.
Speaking at the Congress, Professor Tomoko Imai from Doshisha Women's College of Liberal Arts, Kyoto, Japan who led the research said, “Given the rising levels of obesity worldwide, eating more rice should be recommended to protect against obesity even in western countries.”
Well, this study gave us some hope that we are eating right. But do you know that there are more than 40,000 types of rice varieties and all these are divided under 2 two major subspecies.
In this article, we will tell you 4 popular varieties of rice that not only satisfy your craving for carbs but also help you in losing weight.
Popular Varieties Of Rice
Brown Rice:
Brown rice is the most recommended variety for those hoping to lose weight. Loaded with dietary fibre, brown rice boosts metabolism and has 111 calories for every 100 grams. Though it may take a little longer time to cook when compared to white rice, make it your staple to reduce bad cholesterol, improve gut health, for ample amounts of vitamin B and to prevent the risk of stroke, heart disease, type 2 diabetes.
Red Rice:
Red rice is quite similar to brown rice in colour but it is a minimally processed variety. Rich in manganese and antioxidants, this variety of rice is strongly recommended for diabetics and obesity patients. Studies reveal that regular consumption of red rice is highly beneficial for those suffering from asthma as it improves oxygen circulation. A powerhouse of soluble and insoluble fibre, eating red rice can keep away your hunger pangs for longer hours, thus contributing to your weight loss.
Black Rice:
Black rice may not be a popular variety in India, but the trend is catching up. Also known as wild rice, it is unpolished, and it is a storehouse of folate, zinc, phosphorous, niacin and vitamin B6. It is a natural detoxifier, loaded with fiber, prevents the risk of diabetes and obesity.
Bamboo Rice:
Bamboo rice is a rare product as it is harvested every 40 years. That’s right, it is mostly grown in the hilly terrains by the tribal community and it is their secret ingredient for maintaining good health. Low on the glycemic index and rich in vitamin B, this rice is grown out of dying bamboo shoot works as a miracle medicine for those suffering from joint pains. Add it to your dosa batter, stir into your payasam to get the best of its benefits.
How To Cook Rice To Keep Nutrients Intact?
The art of cooking rice plays a crucial role in justifying how much nutrients are actually getting inside the body. Several scientific researches conclude that slow cooking is one of the healthiest forms of cooking rather than pressure cooking. The way one cooks rice has led to several controversies leaving people divided in the approach of cooking it.
While some believe that the use of pressure cookers or rice cookers reduces the cooking time and thereby, minimise the destruction of nutrients, others have discouraged their use claiming that they destroy the food through increased pressure and temperature. In certain cases, the fast cooking method in the pressure cooker doesn’t cook all the rice particles properly, making it difficult to digest, whereas slow cooking not only retains the nutrients but also the vitamins and minerals in the food are easily available to the human body for digestion and assimilation.
Though both methods of cooking rice are safe and healthy for consumption, the slow cooking and straining the stock method removes the starch part from the rice making it less fatty and good for digestion. But if you have no problem consuming the starchy rice, you can very well go for the pressure-cooking method.
Health Benefits of Different Types Of Rice
Brown Rice:
Manages Diabetes
Several studies have disclosed that brown rice abundant in phytic acid, fibre and polyphenolic compounds helps to regulate blood sugar spikes. While the complex carbs aids in delaying gastric emptying time and release of sugars and control blood glucose levels.
Fortifies Bones
Being intrinsically rich in magnesium and calcium brown rice supports keeping the bones strong and averts the risk of osteoporosis and fractures.
Improves Heart Heath
The presence of selenium in brown rice aids in preventing the blockage of blood vessels and arteries, thereby reducing the risk of atherosclerosis, heart attack and stroke.
Red Rice:
Supports Weight Loss
Packed with both soluble and insoluble fibre adding red rice as part of the diet plan helps to keep you satiated, reduce overall calorie intake and control hunger pangs. Totally devoid of fat red rice is recommended by doctors to lower cholesterol levels and promote weight loss.
Healthy Skin
Rich in iron and vitamin B6, red rice promotes the production of RBC and maintain skin in good health. Aside from this, a storehouse of antioxidants averts the detrimental toxins from oxidising healthy skin cells and safeguards the skin from premature ageing.
Black Rice:
Prevents Cancer
Anthocyanins in black rice are credited for potent anti-cancer properties that are valuable in preventing the risk of colorectal cancer and lowering the spread of cancer.
Boosts Eye Health
A storehouse of antioxidants lutein and zeaxanthin, black rice is well known to shield the retina from free radicals damage and lower the risk of age-related macular degeneration.
Best Way To Cook White Rice
Cooking rice is an easy process; all you need is a pressure cooker or deep bottom vessel. Here are some key points to remember while cooking white rice that helps you lose weight.
Steaming or boiling rice is the best method for cooking white rice, as it helps eliminate starch content. Add high-fibre veggies to your steamed rice to make it more wholesome and satiating.
Add a few cumin seeds to steamed rice, as cumin seeds have been proven to regulate blood sugar levels and blood pressure. It also enhances the flavour and taste of rice.
Researchers have revealed that adding coconut oil to the water while cooking rice can improve the resistant starch content in rice and reduce the amount of calories consumed.
Add one or two cloves to a pressure cooker while cooking rice, as cloves are beneficial in managing blood sugar spikes and contain good reserves of antioxidants that combat free radicals and mitigate inflammation in the body.
Frequently Asked Questions
Can I lose weight eating rice?
Yes, you can lose weight while eating rice if you control your portion sizes and overall calorie intake.
Is rice good to lose belly fat?
Rice can be part of a balanced diet, but losing belly fat typically requires a combination of diet, exercise, and overall calorie deficit.
Is rice good for weight loss or roti?
Both rice and roti can be included in a weight loss diet, but whole grain options like brown rice and whole wheat roti are generally better choices.
How much cup of rice should I eat a day to lose weight?
Typically, one to two servings of rice per day, around half to one cup cooked per meal, can be included in a weight loss diet.
What is the 7-day rice diet?
The 7-day rice diet is a restrictive eating plan that mainly involves consuming rice, fruits, and vegetables to promote weight loss.
What are the 5 foods that burn belly fat?
Foods like avocados, green tea, nuts, eggs, and leafy greens are often recommended for their potential to help burn belly fat.
Is it okay to eat rice every day?
Yes, it's okay to eat rice every day as part of a balanced diet, as long as you manage portion sizes and overall nutrition.
Is 2 cups of rice a day okay?
Consuming 2 cups of rice a day can fit into a healthy diet depending on your calorie needs and overall dietary balance.
Which is better for weight loss, rice or oats?
Oats are generally considered better for weight loss due to their higher fibre content and ability to keep you feeling full longer.
(This article is reviewed by Soumita Basu Ayurvedic Pharma Expert)
M Sowmya Binu:
With over 15 years of experience and a Postgraduate Degree in Nutrition, M Sowmya Binu is a seasoned professional. She specializes in creating personalized diet plans, emphasizing the integration of medication with dietary intake for overall wellness. Passionate about educating individuals, Sowmya develops insightful content covering food, nutrition, supplements, and health.
References:
The association between dietary intake of white rice and central obesity in obese adults
Majid Kolahdouzan,1 Hossein Khosravi-Boroujeni,2 Behnaz Nikkar,1 Elaheh Zakizadeh,1 Behnaz Abedi,1 Negar Ghazavi,1 Nima Ayoobi,1 and Maryam Vatankhah1
Eating more rice could help fight obesity, study suggests Study published by the European Congress on Obesity in Glasgow.
