For many nations, rice is a staple food and a rich source of carbohydrates, being neither greasy nor unhealthy. However, it has a bad reputation elsewhere in the world, as people consider it to be the main cause of various diseases, including obesity and diabetes.
So, the question comes up, is rice the real culprit behind weight gain or is it a matter of how people consume it? Let's find out if it is possible to gain weight from rice.
Rice benefits
According to research, rice is an important part of a balanced and nutritious diet. It is low in fat and sugar, easily digestible, gluten-free and a good source of B vitamins. In addition, as one of the energy-rich foods, some varieties of rice are a storehouse of other beneficial nutrients such as magnesium, phosphorus, manganese , selenium and iron. Rice is a food high in carbohydrates that provides the body with energy.
The fiber in the rice helps regulate digestion, while the protein helps build and repair tissue.
Eating rice helps balance hormone levels, which is very important for reducing belly fat. Rice also helps regulate leptin resistance, preventing overeating and weight gain. Research shows that certain rice varieties have prebiotic properties that are beneficial to gut bacteria, ultimately promoting optimal shape, size and immune function.
Is it possible to gain weight from rice
Weight gain depends not so much on the type of food as on its portion. All foods provide health benefits in one way or another, but the amount can negate the benefits. Likewise, rice can lead to weight gain if you consume more than you need. As a high-carbohydrate food group, rice has a slightly high glycemic index of 64. As a result, it can raise blood sugar levels and affect insulin function.
Rice is healthy but it contains calories. That's why it's very important to adjust portions according to your body's needs so you don't end up with a calorie surplus. The right serving size of rice is 1/2 to 1 cup, which usually contains 200 calories. It may vary depending on the type of rice you choose.
Rice is considered a "bad" food because of its high glycemic index - especially white polished rice. This means that rice is digested quickly, leading to spikes in blood sugar.
Therefore, you will feel hungry in no time by consuming more calories. Pairing rice with vegetables with high fiber and low calories will help manage that sudden spike in blood sugar.
Read more: Does rice contain gluten?
