What’s the best time to consume rice in a day |

Rice is a staple meal in most Indian households. Not to forget, the amazing aroma of freshly cooked Basmati rice is one of the most pleasing scents that fires up the hunger for many. However, with the latest fitness and diet trends, most people have replaced rice with other fiber-rich grains like quinoa. Rice still remains one of the most widely consumed grains, but one must know the right way of eating it in terms of portion size and time of the day.
According to Debjani Banerjee, dietician, PSRI Hospital New Delhi, “A number of studies suggest that lunch is the best time to eat rice because the B vitamins in whole rice, including black rice or gray rice, support brain function. Rice is low in calories, making it a good option for weight loss, and it also keeps you full. A commonly asked question is whether cubic rice is healthy. Based on research, white rice is more often consumed, though it has fewer nutrients and fiber than brown or gray rice. Frequent use of white rice may pose a risk to blood sugar levels, particularly in individuals who are at risk for diabetes. Since brown rice and red rice are whole grains, they are high in fiber, vitamins, and minerals, making them better choices when consumed regularly.”

Calorie content in rice

The calorie content in rice depends on the type and portion size. Since white rice is most commonly consumed, a variety in India provides around 130 calories per 100 grams of cooked rice. A typical serving of rice is around 200 grams, providing about 260 calories, while brown rice, as a whole grain, contains slightly more calories—approximately 110 per 100 grams when cooked. However, it is rich in fiber, vitamins, and minerals, making it the healthier option that provides longer-lasting energy.

Here are some simple rules one must adhere to when eating rice:

• Although rice is easy to digest, eating rice at night is not the best option for your health, especially if you are trying to lose weight.

• Rice is rich in starch and carbs, which break down easily but lead to an instant spike in your blood glucose level, meaning you get an immediate burst of energy.

• Third, rice is also one of the ingredients that can lead to weight gain since it’s very high in calories in the form of carbs, which can be stored as fat in our bodies

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• When you eat rice at night, it digests easily, but as you are going to sleep, your body will not absorb the nutrition, and you may experience hunger pangs the next morning because your body was in starvation mode throughout the night.

• People may think rice is a good option for dinner because it is light, but high-fiber foods are a better option for dinner because they take longer to break down and digest. This provides energy for your body at night without being too heavy. Therefore, roti is better than rice at dinner time.

• Finally, you can skip both rice and roti altogether and switch to just salad and soup if you are in the weight loss phase. If you cannot give up rice, consider switching to brown rice as it does not break down as easily.

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