Rice comes in many different variations, all with their own unique nutritional, mineral, and health benefits. And while most of us are told that we can’t enjoy rice as part of a healthy weight loss plan, this isn’t always true. Incorporating rice into your diet is all about finding the right types rather than avoiding it altogether.
We spoke with Courtney D’Angelo, MS, RD, author of Go Wellness to learn more about the healthiest types of rice for weight loss. Read on to learn more about specific types of rice and their unique health benefits, and check out 4 Popular Diets That Actually Don’t Work for more healthy eating tips.
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White rice
At the end of the day, white rice isn’t the bad guy everyone makes if consumed in moderation. However, if you want to lose belly fat, you may want to try other types of rice that are less processed and still retain their nutrients. How to build big chest muscles like Chris Hemsworth
“The ‘worst’ type of rice for belly fat loss is white rice. It’s not necessarily bad for you, but white rice is more processed, which means it will lose some of its nutrients during the processing stage. White rice is also lowest in black rice and brown rice. “The low fiber won’t help you feel full and will make you hungrier a little faster as a result. So if you’re focused on losing belly fat, stick to brown or black rice because they’re higher in nutrients,” says D’Angelo. .
Brown rice
Many people talk about brown rice being healthier for you than white rice, mainly because it’s unprocessed. Therefore, it is packed with nutrients. Diabetes Symptoms – 5 Body Pains that Could be sign of High Blood Sugar
“Brown rice carries a significant amount of nutrients, mainly because it is whole grain rice. It is rich in fiber, B vitamins, zinc, and magnesium. Fiber is beneficial for weight loss as it helps stabilize blood sugar and can keep you full. Brown rice also improves digestion.” It can also help feed the healthy bacteria in your gut,” says D’Angelo.
Wild Rice
Wild rice is a semi-aquatic type of grass, so it’s technically a combination of four different types of grass. According to Nutrition Reviews, wild rice is considered a whole grain, packed with vitamins, nutrients, fiber and various antioxidants. It’s also known to help manage lipid profiles, heart health, and weight.
Red rice
Red rice is another common type of rice that is considered a whole grain. It is one of the healthiest types of rice you can eat, especially when trying to lose weight. It’s packed with fiber and protein, and also contains beneficial antioxidants that can help your body fight free radicals.
Carolina Golden Brass
Carolina Gold Rice is not as common as other types of rice, but it tops the list for its health benefits. It is grown in only a few areas of the Southern United States, but its high antioxidant and nutrient content has put this type of rice on the map. Reverse Dieting – Everything you need to know about Reverse Dieting
Carolina Gold Rice has also been studied by Blue Zone researchers and is known to be key to longevity for many South Carolina residents. Not only that, but it’s also high in protein and fiber, two ingredients that make it great for weight loss.
Black rice
One of the best rice varieties for weight loss and your overall health is black rice.
“Black rice has the highest levels of antioxidants among all rice varieties, thanks to its anthocyanin content, which is a powerful anti-inflammatory. It also has a good amount of protein in it (10 grams per cooked cup). Protein helps build muscle while burning fat at the same time. “It also helps you feel better overall. In addition, it has a good amount of fiber in it. Fiber and protein will help you feel full and not have access to unhealthy snacks,” says D’Angelo.
Most weight loss programs limit calorie intake. To lose weight, you must create a calorie deficit by eating fewer calories than you can burn per day. For this reason, many people avoid rice because it contains a lot of carbohydrates and is high in calories. However, should you completely eliminate it from your diet? Definitely not. How to choose the Best Health Insurance Policy For Family
Rice is a low-fat, easily digestible, gluten-free grain that also contains several B vitamins. As a result, you may want to reconsider removing it from your diet altogether. Rice can be part of a weight loss plan, but you need to keep these 5 things in mind before adding rice to your diet.
What You Should Know Before Adding Rice to Your Diet Plan
Eat rice with lots of vegetables: Rice can make you feel hungry more quickly than other carbohydrates. You can avoid this by serving rice with a variety of roasted or grilled vegetables that are rich in fiber or protein. Beans, asparagus, broccoli, and even chicken are all good options.
Eat in Moderation: Whole-grain rice is nutritious despite being high in calories. Rice should be consumed in moderation to avoid excessive calorie accumulation.
Choose to steam or boil the rice: Steaming or boiling the rice with water or broth is the best way to cook it. This is because there is no extra oil or butter in the pan, it will add low carbs and be more beneficial for weight loss.
Consider brown rice instead of white rice: People who eat whole grains like brown rice have been shown to be lighter and have a lower risk of weight gain than those who don’t. Brown rice consists of fiber, which keeps your stomach full and satisfied with fewer calories, making you eat less overall, and may also aid weight loss.
Try to eat rice only once a day: Try to include rice in your diet as the only meal. If you’re eating it for lunch, try to avoid it at dinner.
**DISCLAIMER**
All information provided above is for educational and informational purposes only. Always consult a doctor or physical trainer before starting any fitness program.
