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Is rice really the weight loss nemesis we think it to be? Let’s find out

Loved by people the world over, rice also has a bad rep for being fattening and bad for diabetics. But is there any truth to these claims? Let this nutritionist answer that for you
black rice for diabetes
white rice lacks many vitamins and mineralshouseholds. Image courtesy: Shutterstock
Payal Kothari Updated: 13 Feb 2020, 15:51 pm IST
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Rice is a delicious, starchy, and nourishing grain which is used as a staple ingredient throughout India and the globe. Across cuisines the world over–then be it the Indian biryani, Italian risotto, Chinese fried rice, or Japanese sushi–rice finds a home for itself.  

Of course, the fact that rice cooks easily and is responsible for giving us mouth-watering delights also adds to its popularity. But for all its deliciousness, rice is also thought to be extremely fattening. In fact, it has such a bad rep that many doctors and dietitians ask people to avoid rice.

So, is rice fattening? 
Want to lose weight? Stop eating rice. Are you a diabeteic? Avoid rice at any cost. We all know things–hell, most of us have grown up with it. But did you know that rice is in fact a gut friendly and nourishing grain?  

Depending on the type of rice, this grain can be a good source of B vitamins, thiamin, fibre, and iron. When soaked overnight, rice is one of the best sources of resistant starch found in white and brown rice. This helps feed the beneficial bacteria in the gut, stimulating their growth which helps in digestion and absorption of nutrients. Its short-chain fatty acids, such as butyrate improves colon health and risk of colon cancer.

is rice fattening
Rice which has been soaked overnight can help feed the beneficial bacteria in the gut.

But white rice is still a no-no
White rice is highly refined and polished, so pick a rice which is less polished and has a thick grain–like brown or black rice. Both these variants are high in fibre and great for people who are trying to lose weight. It helps control blood sugar levels, which in turn helps you maintain a good body weight. 

All in all, consumption of unpolished rice can be beneficial for your heart, gut, and the pH balance of your body.

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About the Author

Payal Kothari is an integrative nutritionist and gut health coach who believes all fad diets fail, but when a holistic approach is taken a transformation lasts a lifetime. ...Read More

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