The hate on white rice is so undeserved! So many of us have been brainwashed that white rice is bad for you, or that it automatically causes diabetes. But this is actually really oversimplified and misleading. As someone who eats rice everyday, and is a certified nutrition coach, I’m going to show you how to eat white rice and still be healthy.
Rice has been around for many centuries and its been a staple in so many cultures and countries. It wasn’t until recently that rice has been demonized and blamed for a lot of health issues. When in reality: health issues often stem from how and what it’s paired with, as well as other lifestyle factors. Most often, people are eating too much rice, in comparison to other nutrients, and having poor lifestyle habits like staying up too late. Not to mention our excessive intake of processed foods, and sugary drinks doesn’t help either. It’s also important to remember that white rice is naturally gluten-free and generally easy on the digestive system, making it a great option for many people. Let’s get into a few tips on how to do this.
Tip number one is to make sure you eat more protein, veggies and healthy fat than you do white rice. I’m not trying to portion control you (I personally don’t recommend portion controlling), but if you’re eating more rice than protein, and veggies than it might cause problems. You want to aim to get at least 30g of protein, and plenty of leafy green and a variety of veggies. I mostly eat cooked veggies, not raw. I cook my healthy fats within my protein and veggies so its not something extra i need to really add in. It also helps you if you eat foods that are less salty, and saucy – most of these foods are so delicious that it makes you want to eat more rice.
Next is eating in a specific food order, where you’re eating protein and veggies first before you eat your rice. This is especially helpful for anyone managing blood sugar levels, like those with diabetes, but it’s perfect for everyone looking for prevention and more energy. By eating like this you slow down the absorption of carbohydrates from the rice, and prevent blood sugar spikes that make you crash. Also, if you can get in a 10-15 min walk immediately after you eat will help balance your blood sugar levels too. This is not just for rice but all carbs.
This next tip is something I repeat for everyone, bc no matter what your eating you need to be eating at the same times everyday and having consistent meal times. When you skip meals, or have large gaps between meals it can make your body more sensitive to the effects of carbohydrates. This often leads to overeating and binge eating later at night. It also increases your cravings for carbs, and you have larger energy and blood sugar spikes and crashes. This explains why you might have low energy, and not feeling your best. By creating a consistent schedule your body will tell you when you’re hungry, so you’re in control of your hunger, cravings, and energy.
The final tip for you is to turn your white rice into resistant starch. What is resistant starch? it’s a type of starch that resists digestion in your small intestine. This means it doesn’t raise your blood sugar as much, and it acts more like a fiber, feeding your beneficial gut bacteria. And the best part? It’s really easy to make. All you have to do is put your rice in the refrigerator and let it cool. They usually say about 12 hours. Once its cold, you can then reheat it when you’re ready to eat. I know i know it’s not the same as fresh rice. But its a way that you can still enjoy white rice.
So, there you have it! White rice isn’t the bad guy. By making these simple, evidence-based adjustments you can confidently enjoy white rice as a regular, healthy part of your diet. Just like I do. It’s all about learning what to do, balancing your diet and lifestyle without giving up the foods you love. It’s proof that you can enjoy your favorite foods while still achieving your health goals. Try out these tips and let me know how they work for you!
