Brown rice
Brown rice is considered one of the best types of rice for weight loss. With a high fiber content, brown rice helps slow down digestion, promotes a feeling of fullness for a long time and prevents overeating. A study published in the American Journal of Clinical Nutrition shows that people who consume whole grains such as brown rice have a lower percentage of body fat than those who eat refined grains.
Red rice
Red rice not only helps lose weight but also contains many anthocyanins and antioxidants, which have anti-inflammatory effects. Thanks to this property, red rice helps improve metabolism and reduce excess fat accumulation, contributing to effective weight loss.
Black rice
Black rice, also known as forbidden rice, is a great choice for those who want to lose weight. It is rich in fiber and protein, which helps stabilize blood sugar levels and reduce cravings. Black rice not only improves metabolism but also reduces fat accumulation in the body, effectively supporting weight loss.
Basmati rice
Basmati rice, especially whole grain rice, has a lower glycemic index (GI) than white rice. This means that basmati rice does not cause a sudden increase in blood sugar levels. Low GI foods help reduce fat effectively and control blood sugar, making basmati rice a great choice for people who want to lose weight.
Tips for eating rice to lose weight
Portion control: Limit your rice intake, only eat a small bowl (about 100-150g cooked rice) at each meal. Eating too much, even with good rice, can also lead to excess calories.
Combined with lean protein: Eating rice with lean protein sources such as chicken, fish or tofu and vegetables rich in fiber helps stabilize blood sugar levels and keep you full longer.
Avoid fried rice: Instead of eating fried or greasy rice, choose boiled or steamed rice to reduce calorie intake.
Refrigerate rice: Refrigerate cooked rice for about 12 hours before re-heating. This helps increase resistance to starch, supports gut health and reduces calorie absorption.
Rice is not a cause of weight gain if you know how to choose the right type of rice and control your portion sizes. Rice types such as brown rice, red rice and black rice are rich in fiber and nutrients, helping you control appetite, stabilize blood sugar and support the weight loss process.
