When is the best time to eat rice? Here’s what the experts say

Rice is a staple of Indian cuisine and is a firm favorite in countless forms, from aromatic biryani to comforting dal rice. It’s more than just food; It is tradition, culture and pure comfort. But despite its deliciousness, rice often lands on the “no-no” list for those focused on weight loss or blood sugar management. Because of its high carb content, rice is viewed as a diet villain. But can eating it at the “right time” be guilt-free? And can rice really be made weight loss friendly? Let’s hear what the experts say.

Also read: Make it rice! 4 Incredible Health Benefits of Kanji or Rice Water

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When is the best time to eat rice?

Short answer: Whenever you feel like it – as long as you’re not stressed about it.

Why?

According to hormone coach Purnima Perry, setting rigid rules about when to eat creates unnecessary stress. And that stress can wreak havoc on your body more than the actual food itself.

What happens when you stress about meal times?

Stress has effects on your body that you probably don’t even realize. Here’s how it can harm your health:

1. Increased cortisol levels

Thinking too much about what and when to eat increases the stress hormone cortisol. High cortisol can lead to fat storage, sugar cravings and a weakened immune system over time.

2. Insulin Efficiency Drops

When you’re stressed, insulin – the hormone that regulates blood sugar – becomes less effective. This can keep your blood sugar levels high, which can increase your risk of other health problems.

3. Digestion is affected

Stress takes energy away from digestion, leading to bloating, indigestion and long-term gut problems. Poor digestion also means that your body is struggling to absorb nutrients from food.

4. Sleep is disturbed

Worrying about meal times can disrupt your body’s natural rhythms, making it difficult to fall asleep or stay asleep. Less sleep weakens your immunity and promotes unhealthy eating habits.

5. Hormones go haywire

Chronic stress can affect hormones like estrogen and progesterone, leading to irregular menstruation, mood swings, and other imbalances.

How to make rice weight loss friendly

Many people avoid eating rice because of its starch content, but dietician Sheenam K Malhotra says you don’t need to give it up completely. Instead, try these tips to make rice part of your weight loss plan:

1. Control Part

Consume one cup of cooked rice per day. This is the easiest way to enjoy rice without overdoing it.

2. Choose the right cooking method

Boil or steam rice instead of frying it. For bonus points, cook the rice in plenty of water and drain to remove excess starch.

3. Balance your plate

Mix your rice with equal parts of vegetables and lentils. A balanced diet is not only nutritious but also keeps you satiated for a long time.

4. Add fiber and protein

Mix your rice with high-fiber vegetables or lean protein. This combo keeps you satisfied and helps you avoid mindless snacking later.

Also read: 5 Rice Mistakes You Never Knew You Were Making

What is your favorite rice dish? Is it spicy biryani, a comforting bowl of khichdi, or something else? Share your favorites in the comments below!

Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.