Weight loss: 7 tips to enjoy white rice in your diet and still lose weight

Basmati or jasmine rice varieties have a lower glycemic index (GI) compared to short-grain white rice, which means they cause a slower and steadier rise in blood sugar levels (Image: Canva)

Out of all the foods that have a bad rapport among weight watchers and fitness freaks, white rice probably tops the list — thanks to its tendency to pack in high amounts of starch and for being rich in calories. But then, it is also a comforting staple food for many around the world, who often find it difficult to eliminate white rice from their healthy diet.

What if we tell you there are ways to indulge in rice and still achieve your weight loss goals? Rejoice rice lovers, here are some effective tips to enjoy your plate of white rice by making mindful choices during your weight loss journey:

1. Choose the right type of rice:

Not all white rice is created equal. When selecting rice for your meals, opt for varieties like basmati or jasmine rice. These types have a lower glycemic index (GI) compared to short-grain white rice, which means they cause a slower and steadier rise in blood sugar levels. Lower-GI rice can help you feel full for longer and reduce the chances of overeating.

2. Portion control:

Controlling your portion size is key when enjoying white rice on a weight loss journey. Use smaller bowls or plates to help control your serving size. A typical serving of cooked white rice is about half a cup, containing roughly 100-150 calories. Keeping your portions in check will ensure you don't overindulge.

3. Pair it with protein:

Including a source of lean protein with your white rice can help balance your meal and keep you feeling full. Grilled chicken, tofu, fish, or legumes are excellent choices. Protein also has a high thermic effect, meaning your body burns more calories digesting it, aiding in weight loss.

4. Load up on veggies:

Adding a variety of vegetables to your white rice not only enhances the flavour and texture but also increases the nutritional value of your meal. Vegetables are rich in fibre, vitamins, and minerals, making your meal more satisfying and nutrient-dense.

5. Practice mindful cooking methods:

How you prepare your rice matters. Avoid deep-frying or cooking it in excessive oil. Steaming, boiling, or using a rice cooker are healthier cooking methods. Additionally, rinsing your rice before cooking can reduce the starch content, making it a bit lighter.

6. Timing is everything:

Eating white rice earlier in the day can be a strategic choice. Consuming carbohydrates in the morning can provide you with energy for the day and give your body ample time to burn those calories. It's also recommended to avoid white rice close to bedtime to prevent excess calorie storage.

7. Stay active:

While incorporating white rice into your weight loss plan is possible, maintaining an active lifestyle is equally important. Regular exercise, whether it's cardio, strength training, or a combination of both, can help you burn calories and boost your metabolism.