Rice is considered one of the most common sources of carbs. Depending on the type of product you choose, it contains dozens of healthy nutrients, including carbs, magnesium, iron, and others. Moreover, rice contains high-quality carbs, which makes it a great component in almost every diet. Dozens of high-quality rice recipes help individuals with weight management, weight loss, and muscle gain. However, an element of skepticism still exists in people's minds. Do we really need rice for a weight-loss diet? Are there any good alternatives to get carbs? What type of rice is better for a low-carb diet? Such questions remain unanswered, as people may still think that this type of food is ruining their meal plans. In our article, we will explain in detail why rice consumption is not that bad for your diet.
This table showcases major types of rice and their characteristics. With that, you’ll understand what component may suit your diet the most.
White Rice, Brown Rice, and Wild Rice: What’s the Difference?
Let's focus on the three most popular types of cereal grains and define how they may suit your diet. White rice, compared to other types, contains less fiber and healthy nutrients than other grains. On the other hand, it contains a high amount of carbs (26 per 100 grams) and helps you achieve saturation faster. However, some dietitians suggest removing white rice from weight loss diets, replacing it with brown rice or any other carb source. The reason why this happens is that this cereal grain has a high glycemic index. It's rather a quick source of energy, high in carbs and low in fiber. Those who focus on weight gain or manage their current condition often prefer white rice as their main source of energy.
Brown rice differs from white rice significantly. This type of grain has a high amount of fiber, vitamins, and minerals. This product is much better for glycemic control and usually becomes the #1 choice for people with diabetes. Brown rice often becomes a key component in diabetes-friendly recipes. Whether lunch or dinner, it helps saturate the body and satisfy hunger.
Wild rice is another option on the table for those who follow a balanced diet. Technically, it's not 100% rice. This is a product of an aquatic grass, and it's not directly related to rice. However, it's one of the most popular foods for those who want to consume fewer calories, control glycogen in their bodies, and add something new to their diet. Moreover, wild rice contains high amounts of fiber and protein (nearly 15% of this component when having 75% carbohydrate and 6.2% dietary fiber). On top of that, this product brings high antioxidant activity, almost 15 times higher than white rice.
Why Do People Hesitate to Include Rice in the Diet?
Despite obvious health benefits, people often hesitate to include rice, especially enriched white rice, in a weight-loss diet. On one hand, this product helps you feel full and satisfied while consuming fewer calories. The negative aspect is that rice intake may destabilize your glycogen level, especially if you focus on taking white rice only. However, there is no direct proof that rice intake leads to weight gain and ruins your diet. If you are tired of eating the same type of food all the time, you just may need to vary your products. That's why taking different grains like brown rice, wild rice, or even black rice may change the concept of your meal plan.
Weight loss programs are not about taking in fewer calories. It's about creating an energy deficit by implementing activities and changing your habits. By consuming different types of rice, you keep yourself interested and help avoid unnecessary stress. Moreover, white rice may get you bored, especially if you have to eat less than you used to. Still, if you implement changes and add other types of rice into your weight loss plan, it will change everything.
Simple Dieting: Wild Rice Recipe for Your Weight Loss Plan
Are you struggling with recipes for your weight loss diet? It's complicated when you take rice just as a source of energy. Try to take rice as part of a tasty meal that will keep you satisfied for a long. How? By cooking something special. Try a wild rice veggie bowl that will fill you with fiber, carbs, protein, vitamins, and other essential nutrients. For this recipe, you need:
2 diced sweet potatoes
2 cups of Brussels sprouts
1 half of a chopped red onion
3 cups of vegetable broth
Preheat the oven to 200°C and toss the main ingredients into a large bowl, adding 3 tablespoons of olive oil and spices, and mix everything. Spread the mix on a baking sheet and roast for 25-30 minutes to achieve caramelization. While veggies are cooking, clean the wild rice and cook it with vegetable broth, a bay leaf, and a pinch of salt. Bring the mix to a boil, then lower the heat and simmer for 45 minutes. When the liquid is absorbed, remove the bay leaf. In a separate bowl, mix the spices: tahini, maple syrup, minced garlic, salt, and pepper till the combination gets smooth. Finally, combine rice and roasted veggies. Add dressing on top and enjoy your meal!
Creating a deficit diet for weight loss may be complicated if you don't know how to create variety among the products you consume. However, if you combine various ingredients and find alternatives (for example, pick brown rice instead of white rice), eating rice will no longer be boring for you. Moreover, if you don't have time to cook yourself but want to have a well-balanced diet, try our meal plans. Our chefs create a perfect balance of taste without neglecting macronutrients.
FAQ
Is wild rice actually rice?
Wild rice is not considered as rice. It's a product in an outer sheath with a grain inside that has a slightly vegetal taste.
Should you eat white rice only to lose weight?
You can eat different types of rice to lose weight. Try jasmine rice, brown rice, or black rice. These components have a low glycemic index but give you the same saturation.
Is rice the only source of carbs on a diet?
You can eat sweet potatoes and whole-grain pasta occasionally instead of rice for a proper balance.
