Expert
Which carbohydrate is right for your weight loss journey? Rice or bread, let’s find out with insights from nutrition expert, Aishwarya Jaiswal, Nutritionist & Diabetes Educator, Apollo Hospitals Lucknow.
So, which carbohydrate is right for your weight loss journey? Rice that comes in various varieties like brown, black, white or wild, or bread that bifurcates into categories like multigrain, whole grain or sourdough? Let’s find out with insights from nutrition expert, Aishwarya Jaiswal, Nutritionist & Diabetes Educator, Apollo Hospitals Lucknow.
As part of a healthy eating plan, the Dietary Guidelines for Americans, 2020–2025, advise including grains. According to Jaiswal, “Both rice and bread, when consumed in moderation as part of a balanced diet, help in the weight loss journey.”
Nutritional expert Jaiswal also explained the calorie difference between bread and rice. “When it comes to calories contributed by carbohydrates, I think it stands at a draw. However, rice differs as it’s low in calories and protein,” she added.
While bread is comparatively lower in calories, portion control is something that should be practised while consuming bread. "In India, brown rice is considered the healthier option compared to brown bread. Brown rice is high in fibre and contains more vitamins, minerals, and antioxidants," said Jaiswal.
As per the glycemic index, both fall into the category of moderate to low glycemic index.
"Brown rice, when combined with a good amount of protein, provides great satiety and energy.
While brown rice is a healthy choice, it’s important to be mindful of portion sizes," advised Jaiswal.
“Most weight loss diets are dependent on practising calorie deficit to burn calories, so while adding carbs to your diet is essential, it's portion control is more important,” advised Jaiswal.
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Rice and bread are both essential for a well-rounded diet. They are also neutral building blocks in weight loss and not responsible for sabotaging it. However, whole grains are winning the race when it comes to mindful eating and low calorie intake. Moreover, whole grains also provide higher fibre and a nutritional profile as compared to their refined versions. In Jaiswal’s words, “Rice versus bread is not a question of ‘good’ or ‘bad,’ but rather of balance and moderation.”
Whether you crave steaming rice or a hearty sandwich, pick the style that suits your goals, stick to sensible portions, and pair it with protein, fibre, and healthy fats. That’s the true formula for sustainable weight loss.
