Rice is one of the most commonly consumed foods around the world. A household favorite, rice is known for its taste, flavor and nutrition. However, even though it is a comfort food, rice is not often on the lists of those focusing on weight loss or blood sugar management.

Because of its high carb content, rice has always been seen as a diet villain. In many fitness and diet trends, rice is also replaced with fiber and protein-rich quinoa or oats. But does eating rice at the right time make it guilt-free?

when to eat rice,

According to nutritionists, even though you can eat rice at any time, lunch is the best time to consume it as the Vitamin B present in whole rice supports brain function. Since rice has low calories, it is a good choice for weight loss, but it also keeps you full.

Studies show that white rice is eaten more – even though it has less nutrients and fiber than brown or red rice. Frequent use of white rice may cause spikes in blood sugar levels, especially in people who are at risk for diabetes. Since brown rice and red rice are whole grains, they contain high amounts of fiber, vitamins and minerals, making them a better choice when consumed regularly.

However, experts say that you should avoid eating rice at dinner as it is easily digested and can increase blood sugar levels. Eating rice at night prevents your body from absorbing the nutrition and you may feel hungry the next morning as your body goes into starvation mode.

How can you make rice weight-loss, diabetes-friendly?

Although many people looking to lose weight avoid rice because of its high starch content, experts say you don’t need to give it up completely. Instead, follow these simple tips to make rice part of your weight loss plan:

portion control

Portion control is an important way to lose weight effectively. Make sure you consume only one cup of cooked rice daily. This is the easiest way to enjoy food without overdoing it.

Choose the right cooking method

Be sure to eat boiled or steamed rice and avoid frying it. For bonus points, cook the rice in plenty of water and strain out the starch.

eat a balanced diet

Make sure your plate is filled with equal parts of vegetables, dal and salad. According to experts, a balanced diet is nutritious and keeps you satiated for a long time.

Add Fiber and Protein

Be sure to include high-fiber vegetables and low-fat proteins like cheese, eggs or tofu with your serving of rice. This will keep you full and satisfied for longer periods of time and prevent mindless snacking later.

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