Is rice really bad for you when you are on a diet?
(Most people avoid rice because it is considered a bad carbohydrate that makes you gain weight, is that true?)
Most carbohydrates like wheat, rice, and other grains like corn and millet contain a similar amount of carbohydrates and calories compared to weight. So why is rice considered bad for your health when you are on a diet?
Rice in different cultures
Most rice-producing countries rely on rice as their main source of carbohydrates. Thailand, China, the Indian subcontinent, many parts of Europe and America grow and eat rice. In fact, many countries in Southeast Asia and the Far East start their morning with rice. Even traditional British households can include kedgeree on their breakfast menu.
The rice can be long grain rice, short grain rice, round rice or jelly rice, depending on the climate of the country and therefore influences your regional dietary preferences. In Italy, for example, risotto is made from Arborio rice, which requires a lot of cooking and when ready has a sticky texture.
Why is rice bad for you?
Rice, in its natural state, has vitamins, minerals and proteins. However, the white rice used for cooking has been stripped of much of its nutritional value, leaving only carbohydrates. It goes through a laborious processing process that includes chipping and polishing.
As a refined food, rice is not good for your health. It lacks fiber and other nutrients. Too many refined foods result in an overload of simple carbohydrates that are not good for digestion.
Another reason why rice is bad for you
Since rice is difficult to ration, you can easily end up eating a lot more than you intended. It’s not easy to estimate how much you would normally eat, unlike, say, bread or flatbreads.
Since rice is easily digested, you can eat whatever you think is a sufficient amount and feel hungry soon after. You will then eat more food, thereby increasing your calorie count.
How to eat rice the right way
Avoid eating refined and polished rice. If you eat brown rice, it is much better for your health because it has more nutritional value and more fiber. Brown rice is just as healthy as whole wheat.
Have steamed or boiled rice, whose water has not been discarded, instead of rice that is high in fat. You can also overload your rice with lots of veggies that add not only color but also nutritional value. Colorful vegetables are a good source of phytonutrients and antioxidants. You can also add shredded white meat to your rice to make a complete meal.
Rice is also easier to digest and is one of the first foods given to babies. It can also be cooked in a variety of ways, as it has a relatively neutral taste and is an important source of carbohydrates. Cultures around the world cook and eat different types of rice and in many countries and regions it is a staple food.
So rice is not really bad for you when dieting, as long as you don’t overdo it and control your portions.