Rice is one of the most consumed foods in the world, especially in regions such as Asia, the Middle East and Latin America. It is used in the preparation of various gastronomic recipes and various health benefits are attributed to it.
The Consalud portal, from Spain, indicates that it is a food that provides a lot of energy, because it is rich in carbohydrates. Its consumption increases metabolic activity thanks to the vitamins, minerals and organic components it contains.
On the other hand, it includes fiber, especially integral. This favors the digestive process, preventing constipation and stomach swelling. The fiber also generates a feeling of satiety, which prevents people from snacking permanently, preventing weight gain.
Another of its benefits for the body is that it is low in fat. Cholesterol and sodium are not part of this nutrient, so it can be an ideal food to be part of a balanced diet.
The ideal, according to the Body Mind portal, is the consumption of brown rice. This product has a lower glycemic index than the white one and is richer in vitamins, helping to keep you vital and balance your mood. Within carbohydrates, starch is the most abundant and has the advantage of being absorbed slowly, so it gives the body gradual energy and prevents blood glucose spikes from occurring.
According to information on this website, a serving of 80 grams of raw brown rice provides 30% of the magnesium that a person requires per day, a quarter of vitamins B3 and B6, a fifth of B1 and B5 and up to 16% of folic acid.
Is it good to eat it at night?
There are different opinions about whether it is a product that can be eaten at night or not. There are those who claim that it can make you gain weight and others indicate that it is not good for your health. The truth, says the Better with Health portal, is that this type of food can be consumed at any time of the day, but it is key to do it efficiently.
The strategy for eating dinner is in the proportions, the amount and the type of food that is consumed, which means that it is not forbidden to eat carbohydrates, but those that are complex and come from cereals, flour and pasta should be avoided, to make way for those that come from vegetables and other sources.
Rice should be consumed primarily during the day. However, for example, if the person exercised in the afternoon, the night is a time to consume this food, but in indicated amounts. Its main function will be recovery. This will help replenish muscle and liver glycogen, according to a research published in the journal Current Molecular Medicine.
When this does not happen the next morning, the next morning, strenuous exercise is practiced again, the risk of muscle injury increases. Therefore, it is essential to ensure that circulating glucose and muscle glycogen levels are adequate before high-intensity exercise.
However, if the idea is to lose weight, a possible solution is to eliminate carbohydrates from dinner and exercise on an empty stomach. But if this strategy is carried out, morning exercise should be of low intensity to minimize risks.
The consumption of rice at night has an energetic function and is aimed, above all, at athletes of an anaerobic nature.
Who should not eat?
Experts point out that in the case of sedentary people who do not exercise regularly, carbohydrates at night are usually not very functional.
for the night is better resort to protein-type foods and vegetables. Dishes with volume and low energy density that allow you to go to bed without appetite and get adequate rest, but that do not provide glucose that is not going to be used or stored in the form of glycogen.
In this way, and according to an investigation carried out in the journal NutrientsEating light and early dinner is an effective strategy when it comes to losing weight.