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People trying to lose weight often completely remove white rice from their diet because it is considered a high-carbohydrate food.
People trying to lose weight often completely remove white rice from their diet because it is considered a high-carbohydrate food. However, according to experts, eating white rice does not necessarily cause weight gain. Instead, portion size, total calorie intake, and the way it is prepared and eaten are more important. Speaking to NDTV, Dr. Chirag Tandon, Director of Internal Medicine at Sharda Care Health City, said that rice itself does not automatically cause weight gain.
He explained that weight gain or weight loss depends on the amount of food a person eats, their total daily calorie intake, the foods they eat with rice, and their overall eating habits. Experts say that the basic rule for losing weight is to consume fewer calories than the body burns. Therefore, white rice can also be part of a balanced diet when eaten in moderation. However, white rice is a refined grain, and some of its fiber and nutrients are removed during processing. Because it contains less fiber, white rice can be digested relatively quickly, and some people may not feel full for a long time. As a result, they may feel hungry sooner.
According to Dr. Chirag Tandon, the main issue is not simply rice but the portion size and the foods eaten with it. For example, eating a large amount of rice with fried foods, oily gravy, or sugary drinks can significantly increase the number of calories in a meal.
Experts recommend that people trying to lose weight should not fill most of their plate with rice. Instead, they should keep the portion moderate and fill the rest of the plate with vegetables and protein. Eating white rice with lentils, eggs, fish, chicken, or paneer can make the meal more balanced and filling. Protein helps control hunger, while vegetables provide fiber, vitamins, and other essential nutrients. A balanced meal can include a moderate portion of rice, lentils, cooked vegetables, and salad.
Experts also point out that the way rice is cooked and served is important. Adding too much oil, butter, or other high-calorie ingredients can turn simple rice into a high-calorie meal. Dr. Chirag Tandon says that people who want to lose weight should not be afraid of any particular food. Instead, they should develop balanced and sustainable eating habits. He added that if you enjoy white rice, you do not need to give it up completely. Focusing on appropriate portions, a balanced diet, and overall calorie intake is more important for losing weight.
