How to eat rice in a weight loss diet

Here are some tips from nutritionist Kejal Shah (India).

1. Choose whole grains

This means choosing brown rice over white rice. Red or black rice can also be used. These types of rice are richer in antioxidants, iron, and fiber than white rice.

2. Watch your food portions

Maintain appropriate portion sizes to control calorie intake. A typical serving of rice is about half or one cup of cooked rice.

3. Balance with vegetables and protein

Eating a variety of vegetables will help you eat less rice and feel full faster. Combining rice with a protein source such as lentils, chickpeas or chicken can also be beneficial. This helps balance the meal and provides sustained energy.

4. Healthy cooking methods

Steam or boil instead of frying to avoid added fat and calories. "If you make rice dishes like pilaf, use less oil or choose a healthier oil like olive oil," says Kejal Shah.

5. Combine with fiber-rich foods

Eat rice with fiber-rich side dishes such as salad, steamed vegetables or yogurt. Fiber helps with digestion and keeps you full longer.

6. Choose rice varieties with low glycemic index

Choose basmati rice, which typically has a lower glycemic index than other white rices.

7. Combine mixed grains

Mix rice with other grains like quinoa or barley. This increases the nutritional content and adds variety to your meal. The benefits of quinoa extend beyond weight loss, to help regulate blood sugar levels and promote heart health.

8. Eat on time

The best time to eat rice is at lunchtime. This can help you control your calorie intake better than eating it late in the evening.

Source: https://laodong.vn/suc-khoe/cach-an-com-trong-che-do-an-kieng-giam-can-1379294.ldo