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Does rice make you fat? – What you should know

by Georgia Ede
Published: Last Updated on

Rice, this cereal is the staple food in the diet of a large part of the population around the world. Besides having numerous benefits for our health, rice is a source of energy for our organism, it is also quality energy since it mostly provides us with slow absorption carbohydrates ; that is, it allows the body more time to burn the calories it provides, since it is a complex carbohydrate.

It does not produce great alterations in blood glucose, since it is gradually released into our bloodstream. The assimilation of this food is slower and generates a longer lasting feeling of satiety .

Next, we are going to explain the nutritional properties of rice, its benefits for our health and we will solve your doubts about whether or not the most consumed cereal after corn is fattening or not.

Nutritional properties of rice and its benefits for our health

This grain is a rich source of complex carbohydrates, as we explained previously, let’s say that it is a good gasoline for our body; because it allows us to carry out daily activity by providing energy slowly and progressively throughout the day.

In addition, rice is low in saturated fat and cholesterol . It is a powerful antioxidant that protects against cardiovascular diseases. Due to its low sodium content, it also helps control blood pressure .

Rice is an excellent source of fiber , especially brown rice, it helps in the growth of beneficial bacteria that help digestion and regulate intestinal movements and secretions. Therefore, we can say that rice is an easily digestible food .

It is also a gluten-free food , which gives it greater digestive ease than those cereals that do contain gluten such as wheat, barley, rye and oats. The starch, present in rice, gives it a powerful intestinal regulatory power in cases of diarrhea.

Rice prevents constipation ( see here solutions for constipation ), due to its fiber content, especially brown rice, since white rice is obtained in a process called bleaching; in which the husk and the outer layers of the grain are extracted, until it is white.

In this process, most of the fiber present mainly in the outer part of the grain is eliminated. For this reason, the consumption of brown rice or wild rice is recommended, since both contain the entire grain, and the fiber contribution is much higher.

Rice is rich in protein, iron, calcium, zinc, magnesium, iodine, riboflamine, vitamin D, niacin, thiamine and mainly B vitamins.

Its zero purine content makes it a suitable food for those with high uric acid and also reduces gout attacks.

Due to its protein content, rice intervenes in the formation and repair of muscle tissues and keeps the skin in an optimal state of health. It also has anti-inflammatory properties and strengthens the immune and digestive system .

It is said to be a good protector against certain diseases such as cancer as it acts as a protective shield against cancer cells. It also prevents the onset of Alzheimer’s, prevents heart disease and strokes.

Does rice make you fat?

We can say that rice provides us with very few calories , and more if we compare it with other foods that provide us with complex carbohydrates, such as potatoes.

Rice provides us with 62 calories per 100 grams of cooked rice, on the other hand, cooked potatoes provide us with 140 calories per 100 grams.

So we conclude that it does not get fat if we consume it correctly and it is advised for weight loss within certain parameters. In addition, its high level of satiety , makes us consume less amount of food, and therefore we contribute fewer calories to the body.

See here Table of calories for all foods

For all this, and contrary to what is usually done when you start a diet, we should not eliminate rice from the diet .

It is a way of optimally consuming a small portion of carbohydrates, without providing a significant caloric excess that helps us to have the correct energy levels and so that the body does not tend to reserve hydrates for having stopped consuming them or for have restricted them strictly, which will produce a rebound effect, and we will gain the lost weight in no time.

There are no major differences in the caloric intake of the different types of rice that exist, we recommend the consumption of brown or wild rice for its fiber content, since white rice barely provides us with the optimal amount for the body.

You can also combine them, we advise you not to cook them together; They have different cooking times, but once cooked, mixing them is a good option if that way you get it to like it more.

We can say that rice is not fattening if …

  • We consume it cooked with little water or steamed.
  • You accompany it with vegetables and low-fat proteins (chicken, turkey, beef, white fish, seafood, etc.).
  • If we season it with spices.
  • If you eat it at lunch, better than at dinner since the body will burn more calories in the exercise of daily activity.
  • If you do not exceed the recommended daily amount for the diet you do.

But it does get fat if …

  • You consume it fried, sautéed, with broth, stewed or with sauces; since the rice absorbs all the fats of what you cook it with.
  • You eat it for dessert, like rice pudding.
  • If you exceed the recommended amount.
  • If you eat it at night, since the body will not have time to burn as much energy and it will be stored as fat in the body.

A few tricks to consume rice in a healthy and balanced way

Boil or steam a fair amount of rice, such as 100 grams per person, but serve little rice on your plate, consider it the garnish, do not add oils or sauces.

With spices you can enhance the flavors of the meat and vegetables with which you accompany the rice.

Start by eating the meat and vegetables first, accompanying spoonfuls with the rice. This way you will be able to eat less rice and you will be satisfied before having eaten more vegetables and meat than rice.

You can also set limits by adjusting the caloric level of your dishes so as not to exceed the consumption of rice or limit its consumption to two days a week in small quantities, for example.

Don’t make rice your main dish , but serve it as a side dish. This way you will be able to eat less, since you will be satisfied before eating enough vegetables and meat with little rice. So you will have contributed fewer calories than consuming it as a main dish.

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