JAKARTA - When undergoing a weight loss program, rice is often one of the first foods that are considered to be reduced, even avoided.
For years, various foods have been labeled as 'good' or 'bad' foods for the diet. Rice is often at the center of the debate.
Some choose not to eat rice at night, while others replace it with other foods that are considered healthier.
However, in the midst of many myths and diet rules that are circulating, the question arises, is it true that eating rice at night can cause weight gain?
According to nutritionist Rupali Datta, eating rice at night does not directly cause weight gain.
"The rise or fall in weight is determined by the balance between the amount of calories consumed and the calories burned by the body. Therefore, the time of eating food, including rice at night, is not the main factor that determines weight," said Rupali, quoted from the NDTVFood website on Saturday, July 18, 2026.
This means that as long as daily calorie intake remains lower than the calories used by the body, eating rice at dinner does not automatically make you gain weight. In other words, the assumption that eating rice at night always causes obesity is a myth that has not been supported by strong scientific evidence.
Although he does not recommend avoiding rice at dinner, Rupali Datta emphasizes the importance of controlling the portion of the meal.
He suggests eating about half to 1 cup of cooked rice in one meal. In addition, rice should be combined with protein sources such as nuts or dal, paneer (fresh Indian cheese), chicken, and other protein sources.
Complete it with vegetables to make the menu more balanced. The combination of carbohydrates, protein, and fiber can help provide a feeling of fullness for longer than eating rice alone.
Famous nutritionist Rujuta Diwekar also rejects the notion that rice should be avoided if you want to lose weight. According to him, there is no reason to eliminate rice from the diet, as long as it is consumed in the right way.
He suggests choosing minimally processed rice, such as hand-pounded rice or single-polished rice, which still retains some of the bran layer so that the nutritional content is better.
In addition, he advocates giving a break of about two hours between dinner and bedtime, especially if you eat rice at night. Another equally important thing is to avoid overeating.
Diwekar also added that there is no one type of rice that is best for everyone. It is best to choose the type of rice that is commonly consumed in each region and enjoy it as part of a complete and nutritious menu, not as a single food.
Many people think that replacing rice with bread will be more effective for losing weight. However, nutritionist Kavita Devgan explains that there is no answer that applies to everyone.
Both rice and bread can be part of a healthy dinner. The best choice depends on several factors, such as the comfort of the digestive system, personal preferences, and the overall composition of the meal.
Rather than arguing about which is better, he suggests paying more attention to portion sizes and ensuring dinner menus contain carbohydrates, protein, healthy fats, and vegetables in balanced amounts.
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