Does eating rice make you fat or help you lose weight?

Rice is the second most consumed cereal in the world, giving way only to wheat. Used for hot dishes or colorful fresh summer salads, it’s really good and very versatile, but is rice good for the line? Does rice make you fat? Let’s find out.

Rice is the most cultivated cereal in the East thanks to the humid climate that facilitates its production, but it is widely spread and cooked everywhere. It is a gluten-free cereal, suitable for celiacs, is rich in starch but low in sodium and has a detoxifying action.

Thanks to its diuretic properties, it is indicated in kidney diseases and in hypertensive subjects; refined, it has an astringent function useful in case of diarrhea; wholemeal, on the other hand, slows down the absorption of sugars due to the presence of fibers. Furthermore, by significantly increasing its volume once cooked, it gives a greater sense of satiety than pasta.

Rice lends itself to many recipes, but those who follow a low-calorie diet and need to lose weight and excess fat often avoid eating it, believing that rice makes you fat. Let’s do some clarity.

Does rice make you fat?

A widespread belief is that rice makes you fat more than pasta . In reality, pasta has a few more calories than rice, it is richer in lipids and proteins but, on the other hand, rice has a better amino acid profile, is more digestible and has a higher satiety index, so it is “lighter. “Compared to pasta.

However, it is necessary to make a clarification: no food makes you fat a priori, if introduced in the diet in a healthy and balanced way. Rice is no exception and, therefore, we can say that rice does not make you fat .

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Even the use of carbohydrates at dinner is often avoided for the fear that they could affect one’s figure if taken after a certain time, instead eating rice for dinner does not make you fat. What makes the difference are the quantities (excesses are always deleterious), the cooking method, the culinary combinations and, last but not least, the glycemic index and glycemic load.

The glycemic index and the glycemic load of rice have an average value. These values ​​are important to consider because they affect hunger, appetite and body weight . By introducing foods with a high glycemic index into the body, in fact, a sudden response is obtained by insulin capable of bringing blood sugar levels back to normal values.

This transient hypoglycemic condition sends a “message” to the brain, stimulating the feeling of hunger and leading to search for more food to eat. If this situation occurs regularly, over time it creates a dangerous vicious circle that increases the possibility of accumulating fat especially in the abdominal area.

How to eat rice without gaining weight

The first step is to choose the best rice so as not to gain weight , then know how to cook it to get the best out of it.

The shone white rice , the most common in our pantries, has a high glycemic load especially when consumed as white rice, without adding any seasoning. Eaten often and in large quantities, without the necessary precautions, it could negatively affect the needle of the balance. If this is the favorite grain for our taste, we opt for a recipe that includes at least a portion of fiber and fat , so as to limit the absorption of blood sugars: sautéed vegetables, homemade pesto, coarsely chopped almonds and pine nuts. they are examples of excellent combinations with rice.

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The brown rice is not fine, so it keeps intact the outer skins (defined Lollo), high in fiber and head of food darker color. Fiber is useful for intestinal well-being and in slimming diets as it gives a greater sense of satiety and regulates intestinal transit; moreover, by containing the release of sugars in the blood, it prevents insulin peaks, even better if combined with vegetables. Brown rice also contains many vitamins and precious amino acids.

The basmati rice is the typical oriental varieties from thin and long grains that remain firm and also separate after cooking. Naturally fragrant and with a slightly spicy flavor, it has a low glycemic index, a low fat content, is very digestible thanks to a starch called amylose and it takes even a little to feel full for a long time. Did you know that rice can also be added to breakfast? Yes, thanks to the puffed rice and rice milk.

The puffed rice can be prepared at home or purchased ready, making sure to choose a product without added sugar or sweeteners. Nutritionally like the classic rice in grains, puffed rice can be enjoyed added to milk or low-fat yogurt or, for an even tastier choice, to dark chocolate to obtain excellent bars also as quick snacks.

The rice milk is an ideal option for those who are lactose intolerant. Low in sodium, free of cholesterol, it is naturally sweet and very digestible and can be alternated with classic cow’s milk, unlike which it lacks in the content of some micronutrients.

To conclude, let’s see in practice how much rice should be eaten to benefit from its properties without gaining weight. The amount of rice to eat per day depends on the dietary needs of the individual subjects in relation to sex, age, weight, lifestyle. In general, rice can also be eaten daily, in an average ration of 60-70 g .

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