Can’t do away with rice? Here’s how to eat it right and lose weight

Though rice is the staple food of many people worldwide, multiple scores of them are forced to forgo their favourite rice dishes to reduce body weight or control blood sugar levels. As rice is a storehouse of starch, it can turn out to be a spoiler for those who are on a diet. Most of the fitness diet plans that are doing the rounds now include quinoa or oats, which are rich in fibre and protein, instead of rice. But if you can have rice the right way, it can only provide health benefits.
When to eat rice?
You can eat rice dishes any time of the day, but it’s best to have them for lunch. First and foremost, Vitamin B in rice is good for your brain. Moreover, rice has low calories and will give you a satiated feeling even when you have less rice, which helps with weight loss. Though white rice doesn’t have the same amount of nutrients found in brown or red rice, most people love to eat white rice. However, regular intake of white rice can spike sugar levels in the blood and can be detrimental for diabetic patients. The health quotient of brown and red rice is pretty high as it contains fibre, vitamins and minerals.

Nevertheless, it is always better to avoid rice for dinner. Experts say rice will digest quickly, and blood sugar levels can increase at night. Moreover, the body won’t absorb the nutrients when you have rice at nigh,t and you will be hungry the next morning.
How to eat rice right?
If caution is exercised, you can easily have rice as part of your weight-loss diet, say experts. Here’s how to eat it right:
1) Eat just one cup of rice daily. The quantity of food intake is important for weight loss.
2) Ensure the rice is cooked in water or steam. Don’t eat fried rice. Cook rice in lots of water as it helps to drain starch from rice.
3) Have rice, vegetable dishes, pulses, and salads in equal measure. Make it a habit to eat a nutritious holistic meal.
4) Ensure you eat fibre-rich vegetables, protein-abundant eggs, paneer, and eggs along with rice. This can give a satiated feeling and helps to avoid eating between meals.