IS RICE FATTENING OR WEIGHT-LOSS FRIENDLY?

Chandana Rao

Free Press Journal

If you are reading this article, there is a high probability of you being someone who consumes rice frequently, right? You could also be wondering if rice can really make you put on weight or if it can promote weight loss. Well, rice is one of the most widely-consumed foods in the world, especially in Asian countries, where rice is one of the most important staple foods and it is consumed on a daily basis. Even in India, especially South India, people eat rice, along with curries; at least once a day and many delicacies using rice are prepared and enjoyed frequently.

Now, rice does come with a number of health benefits, such as, boosting the energy levels, reducing hunger pangs, improving immunity, etc. However, for many years, a debate about whether rice is fattening or weight-loss friendly has been going on. Many fitness enthusiasts and nutritionists avoid consuming rice, as they feel that it tends to make them gain weight. So, today let us see if rice actually makes us gain weight or if it helps us lose it.

WHAT DOES RICE CONTAIN?

Rice is a grain that contains fats, proteins, vitamins and minerals in small quantities and the larger part of the rice grain is made up of starch, which is a type of carbohydrate. So, it is safe to say that rice is rich in carbohydrate content. As we may already know, carbohydrates are one of the main sources of energy, so rice is very much essential if you want to stay energetic.

On the flip side, certain kinds of carbohydrates are also known to promote weight gain, especially if they are starch-based, like in the case of white rice. Brown rice contains less starch, compared to white rice and it is also rich in fibre and antioxidant content, so brown rice does not tend to promote weight gain. However, there is no actual fat content in any type of rice grain, so rice may not be the sole cause for people putting on weight. Experts on this subject have said that eating rice in minimal quantities, with fat-free curries may not actually promote weight gain. So, in conclusion, rice is not fattening when eaten in limited quantities! Moreover, the type of rice you choose and how it’s prepared also plays a significant role in its impact on weight.

For example, opting for whole grains like brown rice over refined white rice not only provides more fiber but also a lower glycemic index, which can help regulate blood sugar levels and contribute to a feeling of fullness. Similarly, the method of cooking rice matters – steaming or boiling rice is a healthier option compared to frying or using excessive oil. By making these mindful choices in rice selection and preparation, you can further enhance its weightfriendly qualities.