Is it possible to lose weight by eating rice? How and how much to eat, says a nutritionist

The biggest problem at present is unwanted weight gain. Many people go out and buy delicious food, while some exclude some foods from their diet. Rice is one of the most varied foods. Many people are stopping eating rice to prevent health problems. And choose other foods as an alternative.

Rice is the staple food in many countries like Bangladesh. Rice contains high carbohydrates and a high glycemic index, which increases the chances of weight gain and blood sugar increase. Apart from carbohydrates, rice contains other nutrients, such as vitamin B, folic acid and magnesium. These nutrients are very important for our body. So why should rice be excluded from the diet?

Many people think that rice increases body weight. This is a misconception. It should be remembered that weight gain depends on how rice is cooked and what and how much it is eaten with. However, nutritionist Lina Akhtar of Rayyan Healthcare Hospital and Research Center in Dinajpur spoke to Channel 24 Online about the health benefits that can be maintained by eating rice.

How to cook rice:
Many people wash rice before cooking it. Then they immediately let it cook on the stove. Instead, they soak the rice for half an hour, discard the water and cook the rice with new water, which releases some starch. Many people cook rice in a pressure cooker, so that there is no need to discard the starch. This is not healthy at all for weight loss, but discarding the starch releases a lot of starch. As a result, carbohydrates are reduced.

Eating rules:
Eating vegetables or salt-oil or fish or meat with rice alone is likely to increase the glycemic index in the body. Instead, eating pulses, vegetables, salad, fish or meat together with rice will not increase the glycemic index. In addition, by mixing everything with rice, the food fibers are mixed and all the nutrients such as protein, fiber and vitamins, minerals are available in the food. Which are absorbed slowly in our body and the glycemic index will not increase.

Eating time:
Rice is always eaten less at night than during the day. Because, after eating rice during the day, the body moves and various household chores, walking, etc. are done. As a result, calories are burned from the body. Again, after eating rice in the afternoon, you cannot sleep. This increases the possibility of gaining weight. You should eat less at night. Because, the opportunity to walk and work at night is less than during the day. From this, calories will be stored in the body.

How much to eat:
If you want to lose weight or keep it under control, cook 30 grams of rice a day. The amount will be equal to one cup. It contains a total of 150 to 170 kilocalories. There are different types of rice in the market, they also provide different nutrients. For example, black rice is high in antioxidants. Brown rice is rich in fiber. These play a good role in disease prevention.