How Rice Can Fit Into a Healthy Diet for Weight Loss
How Rice Can Fit Into a Healthy Diet for Weight Loss
Rice, a beloved staple in countless cultures and cuisines worldwide, ranks among the top food choices for both lunch and dinner among users of Lose It! who lost 50 pounds or more. Its popularity is a testament to the adaptability of rice and how easily this affordable, gluten-free grain can be incorporated into meal prep strategies and all sorts of delicious recipes.
Can Rice Help With Weight Loss?
Rice, being a carbohydrate-rich food, serves as a vital source of energy for the body. But how much rice you’re eating matters for weight loss. According to the MyPlate guidelines from the U.S. Department of Agriculture (USDA), grains like rice should take up about a quarter of your plate. A standard serving size of rice is typically considered to be ½ cup of cooked rice, which is approximately 100 to 130 calories per serving. However, a serving of rice at restaurants is quite commonly well above this portion.
Which Diets Include Rice?
While some diets clearly outline whether rice should be included or excluded, others leave it open to interpretation. Here’s a breakdown of popular weight loss diets and their stance on rice.
Diets That Include Rice
- The Mediterranean diet incorporates rice as well as other whole grains like barley, quinoa, and bulgur.
- The plant-based diet often uses rice as a satisfying base to complement various plant-based ingredients, like a hearty stir-fry with tofu and vegetables on a bed of fluffy brown rice.
- The balanced diet commonly recommends rice as a healthy grain choice. Perhaps one of the most popular weight-loss-plate examples is chicken, broccoli, and rice.
- The heart-healthy diet includes rice since it’s low in fat and sodium, with certain varieties offering fiber to further support heart health.
Diets That May Exclude Rice
- The keto diet restricts rice because of its high carbohydrate content, which contradicts the diet’s low-carb requirements.
- The paleo diet excludes grains, including rice, and legumes in favor of "ancestral" foods like fruits and vegetables.
- The low-carb diet minimizes carbohydrate intake, leading individuals to limit or exclude rice altogether in favor of lower-carb alternatives.
Which Rice Is Healthiest to Eat?
"In general, rice is a nutrient powerhouse packed with over 15 essential vitamins and minerals, including folic acid and B vitamins," says Jess DeGore, RD, CDCES, a nutrition consultant based in Pittsburgh. She votes for brown rice and wild rice when it comes to the "healthiest" choice because they provide the most fiber and essential nutrients compared to other varieties of rice.
What’s the Best Way to Meal-Prep Rice?
Batch-cooking grains, including rice, is a common practice in the weight loss space. Not only is it convenient for building a healthy meal, but the process of cooking and cooling rice also transforms it into a resistant starch, which is linked to improved digestive health and better glycemic response.
Is It Okay to Eat Rice Every Day?
It’s common to get into a groove with your weight-loss eating habits and eat the same foods over and over again. While this can make meal planning easier and reduce the mental load of weight loss, it’s beneficial to vary your grain choices to get a range of different nutrients. Make different kinds of rice, or mix things up in your kitchen by exploring other healthy, hearty grains.
Conclusion
Rice can be part of a well-balanced diet, and with its adaptability and nutritional benefits, it’s no wonder it’s a staple in many cuisines around the world. By choosing whole grains, such as brown rice and wild rice, and cooking rice in a way that preserves its nutrients, you can enjoy the benefits of rice as part of a healthy diet for weight loss.
FAQs
Q: Can I eat rice every day?
A: Yes, but it’s essential to vary your grain choices and explore other healthy, hearty grains to get a range of different nutrients.
Q: Is all rice created equal?
A: No, different types of rice have varying levels of fiber, essential nutrients, and glycemic index. Brown rice and wild rice are generally considered the healthiest options.
Q: How much rice should I eat?
A: A standard serving size of rice is typically considered to be ½ cup of cooked rice, which is approximately 100 to 130 calories per serving.
Q: Can I eat rice on a low-carb diet?
A: No, the keto diet and other low-carb diets restrict rice because of its high carbohydrate content.
Q: Is rice gluten-free?
A: Yes, rice is naturally gluten-free, making it a great option for those with gluten intolerance or sensitivity.
Q: How should I store cooked rice?
A: Cooked rice should be stored in the refrigerator for three to five days or in the freezer for up to six months.
