We're becoming more exposed to different types of foods in the 21st century, including white, brown and black rice. While you may have seen these products, you might not know how to include them in your diet. No matter if you want to lose, maintain or increase your weight, there is a specific type of rice that can meet your needs.
For Weight Loss
If you are interested in weight loss, black rice will be your best bet. This is due to a number of reasons. Black rice is relatively low in calories. This means that you can eat quite a bit of it, and still stay within your calorie budget for the day. Black rice contains very high amounts of fiber, which is important if you want to lose weight because it is relatively "bulky." This means that it takes up a lot of room in your stomach, and therefore helps to promote a feeling of satiety. In addition, fiber is relatively slow digesting. It stays in your stomach for a long time before moving to the digestive tract. Like its satiating properties, this helps to keep you feeling full, prevents snacking, and therefore reduces the chance of weight gain and obesity.
For Weight Maintenance
If you're happy with your current weight, and simply want to maintain it, brown rice might be more up your alley. Like black rice, brown rice contains a significant amount of dietary fiber, thereby promoting feelings of satiety and preventing snacking and subsequent weight gain. However, brown rice is more calorically dense than black rice. This means that gram per gram, brown rice will provide you with more calories than black rice. Therefore, if you were to eat the exact same serving sizes of black and brown rice, you would ingest more calories with the serving of brown rice. This isn't necessarily a bad thing. There are a number of people around the world who have a difficult time maintaining their weight. If you're one of them, brown rice is the perfect choice.
For Weight Gain
If you're interested in increasing your current weight, you should include white rice in your diet. White rice is relatively fiber free. Because of this, white rice is digested rapidly. Therefore, soon after you eat a meal that contains large amounts of white rice, you may begin to feel hungry again. This will cause you to snack, and will likely lead to weight gain. In addition, white rice contains significantly more calories than its brown and black alternatives. It is important to be aware of the suggested serving size and calorie content of your preferred brand of white rice before eating it, in order to ensure that you're getting the right number of calories for your weight goal.