Does eating rice make you fat? A top Indian nutritionist wants you to know this

India Today

14-07-2025

Rice is often one of the first foods to be cut from the plate when people start watching their weight.The belief that it causes belly fat or leads to weight gain has become so common that even a small portion of rice can bring guilt.But is this grain really responsible for expanding waistlines, or are we blaming the wrong thing?advertisementRICE IS NOT THE ENEMY-OVEREATING IS
Experts says the idea that rice makes you fat is more myth than fact.The real problem lies in how much of it we eat, how we prepare it, and the lifestyle we pair it with.On its own, rice is a simple carbohydrate, easy to digest and quick to provide energy.But when eaten in large amounts, without vegetables, protein, or movement to balance it, it can contribute to weight gain, just like any other food consumed in excess.THE PROBLEM WITH A CARB-HEAVY INDIAN DIET
The real problem lies in how much of it we eat, how we prepare it, and the lifestyle we pair it with. (Photo: Unslash)
According to nutritionist Dr Manjari Chandra, it's important to look at rice in the context of the overall Indian diet, which is already heavy in carbohydrates.'The problem is that we don't move enough, and most of the time Indians are eating a carb-dense diet, which means most of our food is wheat and rice and maida and sugar and processed food,' she explains.The body's response to this carb-heavy pattern is to produce more insulin, a hormone that helps store excess energy.'Carbohydrates, if eaten in excess, create chaos in the body,' she says. 'What they do is they allow a lot of insulin to be made. Insulin is a fat-storing hormone, so it starts storing fat in the body.'This leads not only to weight gain, but also to fat storage around the organs, which is more dangerous than fat under the skin.WHY PORTION AND PAIRING MATTERStill, this doesn't mean rice should be removed from our diets.The key is portion control and balance.When rice is eaten in moderation, and as part of a complete meal that includes vegetables, healthy fats, and protein, it doesn't behave the same way in the body as a large, plain bowl of white rice.advertisementBalanced meals help slow down digestion, regulate blood sugar, and keep us fuller for longer.WHITE RICE VS BROWN RICE — WHAT'S THE REAL DIFFERENCE?The debate around white rice and brown rice also adds to the confusion.
Most of the time Indians are eating a carb-dense diet, which means most of our food is wheat and rice and maida and sugar and processed food. (Photo: Unsplash)
While brown rice is often considered a healthier alternative, Dr Chandra notes that the difference between the two is not as big as it seems.'Brown rice is a bit like brown bread. No major change really between the glycemic index and the carbohydrate load. It's just brown in color, so people think it is healthier.'She suggests that instead of relying on colour or marketing labels, people should focus on choosing less processed rice varieties, such as red rice, black rice, wild rice, or parboiled rice.These options are more nutritious because they retain more of their natural fibre and nutrients, unlike polished white rice, which has been stripped down during processing.advertisementRICE IN THE MODERN LIFESTYLEHowever, even the healthiest rice can become a problem if eaten in large quantities, especially in today's sedentary lifestyle.Unlike earlier generations who did physical labour or walked long distances daily, most people today spend long hours sitting at desks.This lack of movement makes it harder for the body to use up the extra energy from high-carb meals, leading to fat storage over time.MODERATION IS KEYWhile rice may not be the most nutrient-rich grain available, it is not the enemy.A small portion of rice, when combined with vegetables, protein, and good fats, can be part of a healthy and satisfying meal.The mistake is in making rice the main ingredient, with little else on the plate.Weight gain is rarely caused by one single food.It's a result of many habits-overeating, lack of physical activity, poor food choices, and irregular meal patterns.Singling out rice only distracts from the real issues.Instead of avoiding rice completely, a more balanced approach is to understand how it fits into your overall diet and lifestyle.Rice doesn't make you fat, how you eat it, and how you live, matters far more.-Article by Arima Singh- EndsMust Watch