Chinese Rice Diet

One common way people try to control their weight is through diet. Over two-thirds of Americans are overweight or obese, making weight control through diet a viable way to manage those extra pounds. Following a Chinese rice diet gives you the flexibility of a diet in which you can add plenty of variations to prevent boredom. However, due to its effects on blood sugar, inclusion of Chinese rice in your diet may not be right for everyone.

Benefits

One of the most important things that a Chinese rice diet has going for it is the digestibility of white rice. The Whole Grain Council explains that it is easily digestible and gluten free, which makes it an appropriate choice for those with digestive issues. Another benefit lies in its use for a variety of foods. It acts as the perfect foil for most types of cuisine, which gives you a great deal of flexibility in the kitchen. In addition, it is inexpensive and easy to prepare.

Types

There are two basic types of rice, explain the Asia Rice Foundation. You will likely encounter the sticky, moist Japonica rice in Japanese cuisine. Indica rice is typical of the warmer climates of China and Southern Asia. This type of rice is drier and fluffier. You can prepare the threshed and polished grains as is or use converted rice for a healthier option. The conversion process of parboiling the rice, which also cuts cooking time, traps more B vitamins in the grain.

Nutritional Content

To help you plan your meals for the Chinese rice diet, you will find it help to know its nutritional content. A one-cup serving contains about 205 calories and just over 44g of carbohydrates. Rice contains virtual no fat or cholesterol, making it a healthy addition to your diet. According to the U.S. Department of Health and Human Services, your diet should contain between 45 and 65 percent calories from carbohydrates. A serving also contains about 20 percent of the recommended daily allowance of selenium, a mineral essential for healthy thyroid and immune system function.

Considerations

When following the Chinese rice diet, you should be careful about added fats which can drive up the calorie count and undermine rice's nutritional value. Another thing to consider is the type of rice. Substituting brown rice for white rice can better stabilize blood sugar levels and prevent type 2 diabetes, explains a 2010 study by Q. Sun and colleagues of the Harvard School of Public Health and published in the June 2010 issue of the "Archives of Internal Medicine." Too much white rice can cause spikes in blood sugar, making it inappropriate for glucose-sensitive individuals.

Guidelines

To meet your daily goals for fiber, three one-cup servings of brown rice will provide nearly half of your total dietary requirements. You can split the servings over all your daily meals. Though best eaten after preparation, you can store cooked rice in the refrigerator up to five days. You can also make extra for rice cakes and other treats for a healthy snack anytime. In this way, you can follow a diet which includes Chinese rice that helps meet your nutritional requirements while not adversely affecting your blood sugar.