Rice is a diet staple, which is deeply inherent in cultural and culinary traditions worldwide. 3/4 of the world’s population uses rice as the main head. However, a common perception persists: eating rice at night increases weight and I have heard it often from my patients. Let us see what science has to say for this claim, or should we consider whether it is just another nutrition myth? Let’s find out the fact different from the fiction.
Also read: 7 tips for beating plain rice delicious and healthy
Science of metabolism:
The biggest argument against eating rice at night is that the metabolism slows down in the evening, causing fat accumulation. However, scientific studies do not support this notion. Research tells us that weight gain is a total calorie consumption versus total calorie burn equation. A study published in the Journal of Obesity (2013) found that food time plays a small role in weight gain compared to the consumption of overall daily calories. As long as you consume less calories than burning, eating rice at night will not increase weight. In addition, our body never stops working, while it can slow down at night and during sleep, the body continues to burn calories for important tasks such as breathing, circulation and muscle repair. A study at the American Journal of Clinical Nutrition (2014) found that resting the metabolic rate (RMR) is active, which means that your body still uses energy while sleeping. Rice at night naturally does not cause fat benefits. The major factor is maintaining a suitable calorie balance throughout the day.
Part control key is:
Rice is often blamed for weight gain due to its carbohydrate content. However, it is not rice itself, but leads to overlapping overweight of calories. Carbohydrates are an essential macronutrient in all grains, which provide energy for the body. The problem arises when they consume more and more without adequate physical activity. A specific service of ripe rice (a cup) contains about 200 calories and 45 grams of carbohydrates. Consuming large parts, especially when combined with high -fat foods, can contribute to calorie surplus and weight gain over time. Paste half of half a cup of cooked rice per meal. More importantly, rice with protein -rich foods such as lentils, cheese, or chicken to slow down digestion and promote perfection. Switching on brown rice or red rice provides more nutrients and fiber and keeps you full for a long time. So eat your rice at night but large parts, combined with high-calorie food, will lead to weight gain.
Also read: Nutritionists tell how to plate your food to lose weight
Image Credit: Istock
Glycemic index and blood sugar:
These are important factors that affect appetite and fat storage. Rice, especially white rice, contains a high glycemic index (GI), which means that it causes rapid spike in blood sugar levels. By selecting parboiled, brown, and red rice instead of sophisticated milled white rice, you get the release of low GI and gradual energy. For this improvement, to prevent fiber (vegetables) and protein (lentils, tofu, fish) to prevent Chinese spikes to combine rice. Therefore, avoid preparations like fried rice and heavy processed rice food, which contains added fat and sugars, which increases calorie content. You can balance metabolism and energy by choosing the right partners.
Also read: What is ‘soulful rice’? South Korea develops hybrid rice for durable protein kick
Rice and Sleep:
Research has pointed to the fact that carbs improve sleep at night which is a major factor of weight management. A study in the American Journal of Clinical Nutrition (2007) found that carbohydrate consumption before bed can promote serotonin production, which can lead to better sleep. Another study published in nutrients (2019) stated that those who sleep well better regulate their hunger, reduce crawings for high-calorie foods the next day. Therefore eating the right amount of rice with the right food combinations can improve sleep quality and support overall health.
Instead of fully focusing on whether eating rice at night increases weight, it is more important to consider the overall food structure. Balance your dinner – the rice pairing with lean proteins (lentils, fish, cheese, eggs) to stabilize blood sugar. Add a lot of vegetables to increase fiber and promote satisfaction. Avoid heavy, oily curry or deep fried accompaniment that add unnecessary calories. And be conscious of the shape of the part until it is satisfied instead of being completely fulfilled.
Image Credit: Istock
Is rice at night – myth or reality?
My decision, this is a myth. Rice does not cause weight gain, but the amount and poor food may be planned. You can eat rice at dinner and still achieve and maintain your weight goals.
So, the next time someone tells you to avoid rice at night, you can confidently say that this is a myth as long as you eat it with your mind!
Disclaimer: The opinion expressed within this article is the personal opinion of the author. NDTV is not responsible for the accuracy, perfection, suitability or validity of any information in this article. All information is provided on the basis of AS-IS. The information, facts or opinions appearing in the article do not reflect the ideas of NDTV and NDTV, for the same do not consider any responsibility or liability.
