Rice, a staple food for many especially in Asia, has become an integral part of our daily diet. So much so that many people can’t do without at least one serving of rice per meal. However, our dependence on rice may not always be beneficial for our health. While rice provides essential carbohydrates, it is also high in starch and lacks certain nutrients. As such, excessive consumption of refined white rice can lead to spikes in blood sugar levels and contribute to weight gain.
So, should you completely skip rice from your meals altogether? Additionally, how will your body be affected if you don’t eat rice for a month, to begin with? We reached out to experts to understand more!
“When you give up rice for a month, your body may experience weight loss due to reduced calorie intake. Blood sugar levels may stabilise without the high-carbohydrate content of rice,” Priya Bharma, Chief Nutritionist, Sri Balaji Action Medical Institute, said.
While Riya Desai, Senior Dietitian, Wockhardt Hospitals, Mira Road agreed that giving up rice completely for a month might result in some amount of weight loss but only if the rice is not replaced with another cereal and the calories and total amount of carbohydrates are restricted in the diet. “As far as blood glucose levels are of concern, giving up on rice might help reduce postprandial glucose levels,” she said.
However, she added that the blood sugar levels will be reduced “only for that month” when rice is eliminated. “Once a person starts eating rice again, glucose levels will start fluctuating again,” she said, highlighting that the important fact to know today is how much, and when to eat rice. A small bowl of rice eaten in the right manner does no harm to the body, Desai said.
Giving up rice completely may result in decreased blood sugar levels (Source: Getty Images)
Digestion could also be affected due to decreased fibre intake, potentially leading to changes in bowel movements, Bharma said. “Nutritional considerations arise as rice is a source of carbohydrates, B vitamins, and minerals. However, the specific effects vary depending on individual factors.”
Do experts recommend completely eliminating rice from your diet? Not always! “Whether to give up rice for a month depends on individual goals and health. While rice can be part of a healthy diet, there may be reasons to exclude it temporarily, such as managing carbohydrate intake. However, a balanced diet that includes a variety of nutrient-rich foods is generally recommended,” Bharma said.
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According to Desai, people who take up the “so-called rice challenge” or choose to completely eliminate rice and think that rice isn’t good need to understand how to actually eat rice. “Rice, a simple carbohydrate can easily be converted to a complex carbohydrate meal just by adding some vegetables and protein to the dish. Carbohydrates are very essential for energy production and eliminating them completely not only makes one weak as the body starts using protein by breaking down muscle to produce energy but also leads to a lot of vitamin and mineral deficiencies. So the lost weight isn’t fat but muscles which should not be our goal,” she explained.
She shared some tips to keep in mind while eating rice
Portion control: Eat in limited quantities and remember to eat one cereal at a time.
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Add fibre: By adding good amounts of fibre in the form of vegetables, seeds, and nuts, the total amount of carbohydrates can be controlled along with the post-prandial glucose response as fibre takes more time to digest and would result in giving satiety in turn promoting weight loss by reducing appetite and slow release of glucose in the body.
Add protein: Proteins when combined with certain cereals turn into high biological value proteins and are better absorbed in the body. Alongside, proteins also provide satiety and take more time to digest allowing slow release of blood glucose.
Follow this sequence when having a meal: Always start your meal with fibre (salad), followed by a source of proteins (dal) and then a source of carbohydrates (rice).
However, if under certain health conditions, you are asked to completely avoid rice, you can switch to some healthier alternatives. “Healthier alternatives to rice include quinoa, which is high in protein and fibre, cauliflower rice as a low-carb option, other whole grains like bulgur or barley, legumes for protein and fibre, and sweet potatoes as a nutrient-rich carbohydrate source. Choose alternatives that align with your dietary needs and preferences,” Bharma said.
But, Desai asked everyone to remember that a carbohydrate is a carbohydrate, even if it isn’t rice. “One should always eat it wisely by adding good quantities of fibre and proteins to it,” she said.
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