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Rice often appears in our diet. We prefer rice for dinner, but you can also make a sweet breakfast or snack from it. But is it a good ingredient for everyone? What kind of rice can you eat on a diet?

TYPES OF RICE

There are many types of rice. They differ not only in appearance and taste, but also in nutritional values and health properties. The most popular and easily available include:

parabolic rice,
basmati rice,
jasmine rice,
long grain rice,
Brown rice.

In many shops we can also buy arborio rice (suitable for preparing risotto), glutinous, black or red rice.

RICE - NUTRITIONAL VALUES

White rice is characterized by a high content of digestible carbohydrates and a small amount of dietary fiber. Individual varieties, however, are not identical when it comes to the amount of nutrients. They also differ in the glycemic index, which shows the increase in blood glucose after a meal. Basmati rice stands out among white rice with a low glycemic index (around 50).

Rice that has not been completely cleaned, i.e. brown, red and black rice, has definitely more nutritional value. They contain higher doses of minerals, vitamins (especially from group B) and even several times more dietary fiber than white varieties of rice. The higher amount of fiber additionally reduces the glycemic index of the product. Brown rice has a GI of 50 and black rice has a GI of around 45.

RICE AND A SLIMMING DIET

Rice can be part of a slimming diet. It is worth choosing varieties with more fiber and a lower glycemic index, i.e. brown, red and black rice. This is important because dietary fiber delays the absorption of the meal, which allows you to keep the feeling of satiety for longer. A slower increase in blood glucose levels is associated with a mild decrease, which protects against sudden hunger pangs soon after a meal and less desire to snack on sweets.

Be careful not to overcook the rice as this speeds up its absorption.

WHAT TO EAT RICE WITH ON A SLIMMING DIET?

It is best to compose rice in a meal with a lot of vegetables, a source of protein (vegetable, derived from dry legumes or animal in the form of cheese, fish, eggs or lean meat) and a source of healthy fats, which can be found in, among others, in nuts, seeds and oils.

Rice is mainly chosen as an addition to the second course of dinner, but dishes using it do not have to be boring. On its basis, you can prepare risotto, stuffed cabbage, casseroles and even cutlets. Rice works great cold as an addition to salads. You can also stuff peppers or zucchini with it and add it to soups.

On a slimming diet, it is better to limit the consumption of rice with fruit. Such a meal is a source of a large amount of easily digestible sugars and contains little protein, which is an important ingredient, especially during weight loss. Of course, once in a while you can eat rice with fruit, but more in the form of a small dessert than dinner.

RICE IN AN EASY DIET

People who are on a light diet should limit the consumption of dietary fiber. For this reason, white rice will be a suitable product for them. The easily digestible diet is recommended, among others, to people suffering from diarrhoea, gastroesophageal reflux disease, diseases in the pancreas and gallbladder, and to patients after heavy operations.

Rice with apples on an easily digestible diet is a good idea for a light meal that is a source of easily available energy. The situation is similar in the case of rice with the addition of other fruits (e.g. strawberries, blueberries), easily digestible vegetables and lean meat or fish.

SLIMMING WITH THE SOFRA HEALTH INSTITUTE

You don't know how to properly lose weight? Take advantage of the offer of the Sofra Health Institute. The low-calorie diet composed by the dietitians of the Institute is an example of how to properly select products and balance meals. This is necessary to be able to lose kilograms without exposing yourself to the consequences in the form of nutritional deficiencies and without the yo-yo effect.