It is advisable not to consume more than one bowl of white rice daily, to avoid eating close to bedtime, and to consider replacing white rice with fiber-rich carbohydrates such as sweet potatoes and corn.
Many people believe that simply eliminating rice and completely cutting carbohydrates from their diet will lead to rapid weight loss and improved body shape. However, in reality, carbohydrates are the primary energy source for human activities. Without enough energy for the body to function, the metabolic process slows down, leading to weight gain instead of loss, and causing nutritional deficiencies that can result in hair loss, dull skin, wrinkles, lack of concentration, and fatigue. When carbohydrates are absent, blood sugar levels become unstable, which can lead to mental health issues. Returning to a normal diet after a period of low or no carb intake can result in rapid weight gain, often more than before.
Regular white rice is often considered high in calories, lacking fiber, and low in nutrients due to the milling process that leads to nutrient loss.
Therefore, it is still important to consume carbohydrates even when trying to lose weight; however, it is essential to follow two key principles.
Portion Control
According to nutrition expert Cheng Hanyu, consuming one bowl of rice each day will not cause weight gain, will not affect blood sugar levels, and will provide sufficient nutrients and energy for your daily activities. She also recommends avoiding eating close to bedtime and prioritizing lunch to allow the body enough time to metabolize energy, thereby limiting excess fat accumulation.
Choose Healthy Carbohydrates
Regular white rice has undergone processing that depletes its nutrients, leaving it almost devoid of fiber and minerals. Therefore, you can obtain carbohydrates from other food sources that have a more ideal nutrient profile, such as brown rice, sweet potatoes, corn, and various legumes. Experts suggest that the fiber found in these unrefined carbohydrates aids digestion and metabolism; even a small amount can keep you feeling full for longer. Additionally, these carbohydrate sources are rich in minerals and vitamins essential for the body.
Adding various beans and corn to rice is also an ideal way to balance nutrition and reduce the amount of white rice consumed.
