Don't Quit Rice, Ghee or Bananas for Weight Loss, Says Rujuta Diwekar

Many people trying to lose weight are advised to remove foods such as rice, ghee and bananas from their diets. Rice is often considered fattening, ghee is seen as unhealthy because of its fat content, and bananas are avoided due to their natural sugar. However, celebrity nutritionist Rujuta Diwekar has challenged these common beliefs and said that these foods do not necessarily need to be eliminated.

According to Diwekar, the focus should be on how food is consumed, portion sizes and the overall balance of the diet rather than completely labelling individual foods as good or bad.

Rice can continue to be part of a balanced Indian diet when eaten with other nutritious foods. Traditional Indian meals often combine rice with dal, vegetables, fish or egg-based dishes rather than consuming carbohydrates in isolation.

Combining carbohydrates with protein and fibre can help create a more balanced meal. For people managing diabetes or blood sugar levels, portion size and total carbohydrate intake remain important, but completely eliminating rice may not be necessary for everyone.

Ghee is another food that is frequently removed from weight-loss diets. Diwekar has argued against completely eliminating dietary fats and highlighted that ghee can be consumed in moderation as part of a balanced diet.

Ghee contains fat and naturally occurring compounds, along with fat-soluble vitamins. Moderate quantities can be added to foods such as rice, roti and dal. However, because ghee is calorie-dense, consuming excessive amounts is unlikely to support weight-loss goals.

Bananas are also commonly avoided because they contain natural sugars. However, a whole banana provides carbohydrates along with fibre, vitamins and minerals.

Eating whole fruit is different from consuming foods and beverages containing added sugar. People with diabetes may still need to consider portion size and the overall carbohydrate content of their meals, but the natural sweetness of a banana does not automatically make it unsuitable for every diet.

The broader message is to avoid extreme food restrictions and unnecessary fear around individual foods. Weight management can depend on several factors, including overall calorie intake, meal balance, portion sizes, physical activity and individual health needs.

Rice, ghee and bananas can all have a place in a balanced Indian diet when consumed appropriately. Instead of completely eliminating foods, understanding how much to eat, what to combine them with and how they fit into individual health and fitness goals may offer a more practical approach to healthy eating.