Does Eating Rice Make You Fat? - Dietician For Health
Impact of rice on health.

Does Eating Rice Make You Fat?

This makes for a good debate topic. The more you argue the more you are confused so let me explain to you how this works. Rice is a very healthy food to consume but anything in excess is dangerous to the body. You get fat when the amount of calories you intake is more than the number of calories you burn. That is as simple as it gets. Rice has to be looked upon as a source of calories.

Rice is a cereal grain. There are different types of rice like a white, brown, rose, noodle, black pearl, red yeast, wild, jasmine, and sushi rice, among others. They can be classified based on their sizes like long grain, medium grain, and short grain. They take a very short preparation time.

Rice consists of 90% carbohydrate, which in laymen’s language is a source of stored energy in your body. It keeps you energetic throughout the day and provides you with vitamin B1.

There are many health benefits of rice that you just cannot ignore.

Regulate and improve bowel movements

Stabilize blood sugar levels

Slow down the aging process

Brown rice is a healthier option as it is rich in fiber and contains many minerals like calcium, iron, magnesium, phosphorus, potassium, manganese, selenium, and copper. It is great food for people wanting a gluten-free option and it contains negligible fat. Getting fat depends on your lifestyle and not solely on rice. If you eat rice on a regular basis and also eat junk on regular basis and do not exercise or jog then you are bound to get fat. People do not have time to exercise control-eating rice as it is rich in calories and the calories are available instantly for use. Therefore, if you do not use those calories instantly it turns into fat and you gain weight.

Rice has low levels of fats and is an integral part of a balanced diet. It does not have any negative impact on health. The amount of sodium in it helps keep obesity and associated conditions in check. It also is a gluten-free option. People who work out regularly eat rice before they hit the gym, as it energizes them and the calories are used during the workout. Brown rice is considered a healthier option because it takes time to digest so you have a bigger window to burn those calories.

Rice is low in sodium so it is considered best food for people suffering from hypertension. Brown rice is helpful in preventing cancer. The high fiber content prevents colorectal and intestinal cancer. So far, we can say that the pro column keeps getting filled whereas there are very few points to state in con column.  Also according to one research, it was concluded that a certain type of protein found in rice might change how the body burns fats (read more on why body is not losing weight).

Let’s say there are 2 persons A and B. Person A and Person B, both eats the same amount of rice during the day but person A divides the meal into small portions and consume them in the interval of some hours. Person B eats 3 times a day breakfast lunch and dinner. What happens here is a large number of calories goes into person B’s system at once. This results in increased weight. This is as simple as it gets.

In my experience, rice should be consumed before engaging in any activity that requires energy. If you get up from your desk, have a fulfilling lunch consisting of rice only to come back and spend another 3 hours at your desk will definitely result in weight gain (see more on weight loss vs fat loss). You will save calories and intake more fiber if you switch to brown rice. It is a healthier option. A cup of cooked white rice has about 242 calories, 4 grams of protein and less than 1 gram of fiber. The same amount of cooked brown rice has 218 calories, 5 grams of protein and 4 grams of fiber, which is 14 percent of the daily value for fiber.

So now, you know it is very beneficial to eat rice. The key to enjoying eating it without getting fat is to eat it in small portions. Yet I advise you should not get all your carbohydrates from rice as it is often contaminated with small amounts of metal arsenic, which can increase your risk for heart disease, diabetes, and other health problems, according to research published in Consumer Reports in 2014.

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