Rice and intermittent fasting: a healthy ally to start the year with good intentions

With the arrival of a new year, many people set new goals related to health, physical activity and improving eating habits. Resolutions such as eating better, losing weight or feeling more energetic are especially common at this time of year.
In this context, intermittent fasting has gained popularity as a tool to organize meals and improve the relationship with food. But just as important as the hours of fasting is what and how we eat during the hours when we do eat. This is where rice, and especially Montsià rice, can play a key role.

Intermittent fasting consists of alternating periods of eating with periods of fasting, with the most common formats being 16/8 (16 hours of fasting and 8 hours of eating) or 14/10. During fasting hours, calories are not consumed, while during active hours it is key to provide quality nutrients.

During the period in which eating is allowed, the body needs:
• sustained energy
• easy-to-digest foods
• nutrients that help avoid fatigue and the feeling of emptiness

Rice is a complex carbohydrate, ideal for:
• replenishing energy reserves
• promoting good digestion
• avoiding sudden peaks in hunger
In addition, Montsià rice stands out for its quality and versatility, adapting to both light dishes and more complete recipes.

There is no universal amount, since it will depend on factors such as age, physical activity or the type of fasting practiced. However, as a guideline:
• Moderate portions during main meals
• Combined with:
o proteins (fish, meat, legumes, eggs)
o vegetables
o healthy fats
This combination helps maintain the feeling of satiety, providing stable energy for hours.

Both white and brown rice can fit into intermittent fasting:
• White rice is especially indicated if you are looking for gentle digestion.
• Brown rice provides more fiber and can help prolong satiety.
The choice will depend on personal needs and how your body responds.

Despite the potential benefits, intermittent fasting is not suitable for everyone. People with certain health conditions, pregnant women or people with a history of eating disorders should always consult a professional.
Before starting any fasting regimen, it is essential to speak with a nutrition or health specialist to do it safely and appropriately.

Choosing quality foods is key to taking care of the body. Montsià rice, grown in the Ebro Delta, is an excellent option to incorporate into a balanced diet, also during the active hours of intermittent fasting.
Eating well is not just a matter of schedules, but of quality, balance and awareness.