One of the grains that is consumed the most in the world is rice. Asians are particularly fond of white rice. Many of us find comfort in white rice meals, and we frequently serve cooked rice with both vegetarian and meat curries. White rice, on the other hand, is frequently acknowledged as one of the least wholesome carbohydrates available. They contain a lot of carbohydrates, so if ingested often, they might raise blood sugar levels. Because it has so many calories, white rice is viewed as harmful.
When consumed in moderation, white rice may easily be included in a balanced diet. If you want to lose weight but don't want to give up rice, you must switch to better cooking techniques. By using the proper cooking procedure, you may drastically minimize the number of calories in your cooked rice.
Cooked white rice has 130 calories and 28 grams of carbs per 100 grams (as per the USDA data). Since white rice is a processed kind of rice from which the bran has been removed, it contains little fiber. As per the USDA data, white rice also does not have a considerable quantity of protein (a 100 gm contains 2.7 gm of protein). However, white rice, if it could be enriched with certain B vitamins, could make it potentially healthy to eat. In contrast, most rice dishes—particularly those like fried rice—contain excessive amounts of salt and oil. You would be better off avoiding such foods if you are attempting to lose weight and instead sticking to boiled or steamed rice.
How to Make Rice Healthy and Diet-Friendly
Cooking rice is quite simple. All you need to cook the rice is water and a pressure cooker, or any other deep-bottomed covered equipment. It goes without saying that cooking rice without using oil or grease is healthier. Additionally, avoid salting your rice because it's likely that the curry you'll be eating it with already has a lot of salt.
1. Spices and herbs
Herbs, whether fresh or dried, provide flavor while keeping fat and salt levels low. Rice's neutral taste complements a broad range of cuisines and styles. It takes on a Spanish taste with saffron and oregano, and a Vietnamese flavor with ginger and cilantro. When paired with cinnamon, cardamom, nutmeg, and cloves, plain white rice from the previous night may become a delectable delight.
2. Stock or broth
Using stock instead of water while cooking rice will give it additional flavor. Rice gets a rich taste from stock, a tasty liquid that has simmered aromatic vegetables and bones without dramatically raising its calorie or fat content. Make your dish vegetarian or vegan by using vegetable broth as the cooking liquid. Additionally, you may boil rice in the water that remains after blanching or steaming veggies, but be careful of the sodium content; salt that washes off steamed vegetables may end up in your rice and make the meal overly salty.
3. Served with peas and beans,
Peas and beans are high in dietary fiber, antioxidants, and other health-promoting components that have been demonstrated to lower blood sugar, cholesterol, and blood pressure levels. In addition, when peas and beans are combined with rice, particularly white rice, a complete protein is created. A complete protein is one that has enough of all nine necessary amino acids. Because most complete proteins are animal-based foods, this is a very essential meal combination for vegetarians
4. Balanced with meat and veggies.
An effective approach to creating a meal using white rice is to use the balanced MyPlate method suggested by the United States Department of Agriculture (USDA). This guideline states that non-starchy vegetables and fruit should make up half of your plate, followed by a quarter of protein-containing foods like meat, fish, or poultry, and a quarter of carbohydrates like white rice. This method helps you eat white rice in moderation while encouraging flexibility and a range of nutrients to be taken. Combine a quarter-plate of white rice with a half-plate of sautéed spinach and a quarter-plate of grilled salmon for a quick, wholesome supper.
If you like rice, you don't have to stop eating it. Portion management is critical in this situation. You can sometimes treat yourself to a modest serving of steamed or boiled rice. If you have diabetes or hypertension, you should see a dietician before adding to your diet.