It is as difficult for someone to gain weight as it is for someone to lose. Being underweight can be equally harmful as it is to be obese.
Burgers and soda may help you put on some extra kilos however it can leave behind harmful substances that might affect your health.
Rice could be one of the safest and healthiest options to gain weight if consumed in the right proportion.
I know you might be thinking how rice could be a healthy option to weight gain?
Rice is one of the most widely consumed grains in the world.
There are two types of rice majorly known to us White and Brown.
Brown rice is a whole grain. It is considered the healthier version of rice that is really good for weight loss and a good source of fiber.
However, white rice is considered exactly opposite to it.
White rice is a refined, high-carb food that’s had most of its fiber removed. A high intake of refined carbs has been linked to obesity and chronic disease.
However, countries with a high rice intake have low levels of these exact diseases.
This is because different types of rice contain different amounts of starches, which affects their texture and digestibility.
Rice that does not stick together after cooking is high in amylose, while sticky rice is generally high in amylopectin.
Because of these variations in starch composition, different types of rice can have different health effects.
How rice helps to gain weight
It is found that Rice is a convenient, low-cost carb source to gain weight.
Rice can be a Great Source of Energy, a cup of rice (around 165 grams) could give you 190 calories, 43 grams of carbs and very little fat. (1)
It is made up of long chains of complex carbohydrates that take time to break down.
Thus, carbohydrates present in rice provide a constant supply of energy. (2)
A consistent supply of calories may result in an increase of some weight hence, we can say that rice can aid in weight gain.
Rice added to other protein sources and pre-made meals can help you gain some mass over time.
Which type of rice is good for weight gain?
I would say every rice has its quality depending on how and when it is consumed.
Whether White or brown rice is better for gaining weight depends on which one you would eat more of.
Food with moderate-high GI(glycemic index) before a workout is recommended for Weight Gain. Rice is a food with glycemic index.
If you are going for a workout session after your meal, then it is highly recommended to take in white rice. Muscles require energy to function, build and repair.
On the other hand, brown rice is recommended for post-workouts, end of the day or resting days.
Brown rice releases energy slowly to the body to sustain muscle growth and repair.
In all to gather Rice helps in building muscles because of amino acids present in it.
Both White and Brown rice are good when combined with other protein sources.
Rice can help you gain muscles due to the presence of amino acids in it. That can eventually gain your weight.
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