Rice is a staple food of many people in the world. Whenever any person has a higher weight than normal they are advised to stop rice intake. But is rice really fattening?
Rice and its parts
The grain of rice has an outer layer called bran, a middle endosperm, and an inner germ. Bran is rich in fiber, minerals, and anti-oxidants. While germ has carbohydrates, fats, proteins, minerals, and vitamins. But the endosperm is all carbohydrates. Just a small amount of proteins exist in the endosperm.
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| Parts of rice grain (Source: Pinterest) |
Brown rice has all the three above components. Hence it is healthy and nutritious. But white rice is only endosperm. Hence it is devoid of healthy nutrients.
White rice can be sticky or non-sticky type. The sticky rice has higher amounts of amylopectin and causes a rapid rise in blood sugar compared to the non-sticky rice. The latter has more of amylose and hence has a lower glycemic index.
Rice and weight gain
There is a misconception that rice causes a gain in weight. But the various studies have revealed variable results. Some have shown that rice causes weight gain and others have said no weight gain. There are other studies that say that rice leads to weight loss. Additionally, countries where rice is the staple food and a major component of meals do not have more obese people. In fact, the overweight category in these countries is relatively less. But in the same countries, the present new generation is showing excess body weight. This could be because of the additional food items that have been added to the diet of foods of the new younger generation. This implies that other good substances eaten along with rice have an impact on the overall weight gain. And rice per se has very less impact on weight. One can say that rice is neutral as regards weight gain.
Diet post-covid during recovery
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| White rice, cooked (Source: NDTV) |
The bottom line
Thus rice is not an unhealthy diet. It can be consumed in moderation. Better to put the rice into a smaller-sized bowl for consumption. Also add other proteins items in the meals.
As regards the choice of rice, brown rice is better for health. If one wants to continue to eat white rice, take the non-sticky variety. Take small portions of rice even if you are on a weight-losing program. And take adequate amount of proteins and complex carbohydrates and vegetable to counteract and compensate the ill-effects of rice if any.
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