Can I Eat rice and not put on weight?

As Asians, it is honestly very hard to give up rice completely and forever. For many of us, rice is not just food - it is part of our culture, our family meals, and our daily comfort.

I recently bought a rice called Dream Rice for my family.

It is a low-GI rice, which means it may raise blood glucose more slowly compared to normal white jasmine rice. For those who love rice but also want to care for their health, especially if you have older folks at home, or you are trying to manage your blood sugar better, this may be something worth considering.

I bought mine from NTUC FairPrice. It is about $13+ for 2kg. The one I bought is basmati rice, and honestly, I quite like the taste. It is not as sweet as regular white rice, and it feels a little more “guiltless” eating it.

But let me say this clearly. Changing the type of rice is only one part of the strategy.

If you want to reduce the glucose or insulin spike from eating rice, there are a few simple things you can do:

1. Choose a lower-GI rice option, like Dream Rice, instead of normal white jasmine rice.

   
   

2. Control your portion.

   For me, I always say, start with 一口饭 - “one mouth of rice” at the economic rice stall serve. In practical terms, that may be around 3 tablespoons of rice, which gives roughly 15-20g of carbs. You don’t always need to remove rice completely. Sometimes, you just need to manage the amount better.

   
   

3. Eat your protein, fats, and vegetables first.

   Have your meat, fish, eggs, tofu, vegetables, and healthy fats before eating your rice. This can help slow down how quickly sugar enters your bloodstream.

   
   

4. Walk for 10 minutes after your meal.

   This is one of the simplest habits and most effective methods I often share with my clients. After eating, go for a at least a 10min short walk (of course longer is better). Straight after your meal if possible. Even 10 minutes can make a difference when done consistently.

   
   

5. Give yourself 30 days.

   Don’t try for one day, two days, or one week and then give up. Lifestyle change takes time. Weight gain often happens quietly over months and years. So weight loss and better health habits also need time, patience, and consistency.

Some of my clients have even bought treadmills at home so they can walk after meals. Kudos to those of you who have started doing this. I also know of someone’s mum, who is already in her 70s, who started walking after meals and managed to lose weight.

You can read her story here: https://www.facebook.com/share/p/17mfSqKoaP/

I also shared about a dear friend of mine in Australia who lost weight after building the habit of walking after meals. You can read his story here: https://www.facebook.com/share/p/14cR3bVSrTJ/

So, if you love rice, don’t feel like you must totally give it up forever. Start by making better choices. Choose a better type of rice. Reduce the portion. Eat your protein and vegetables first. Walk after meals. Then give yourself time to see the results.

Health is not about being perfect.

It is about making slightly better choices, again and again, until it becomes your lifestyle.

Have a wonderful week ahead. Keep moving, keep learning, and keep taking small steps for your health.