Is Rice Fattening or Weight Loss Friendly?
Rice is one of the most used cereals in the world.
White rice is a refined, high-carbohydrate food that removes most of its fiber. A high intake of refined carbohydrates has been associated with obesity and chronic disease.
However, the incidence of these exact diseases is low in high rice-consuming countries.
So what will happen to rice? Is it beneficial for weight loss or weight gain? This article goes to the bottom of this question.
What is rice?
Paddy is a cereal that has been cultivated for thousands of years. It is a staple food in many countries and one of the most common cereals in the world.
There are different varieties available but white rice varieties are the most popular, followed by brown rice.
To better understand these different types, it is best to start with the basics.
All whole grains consist of three main components:
Bran: A hard, rough outer layer that protects the seeds. Contains fiber, minerals, and antioxidants.
Germ: A nutrient-rich core that contains carbohydrates, fats, proteins, vitamins, minerals, antioxidants, and other plant compounds.
Endosperm: This is the largest part of the grain. It contains completely sugar (starch) and a small amount of protein.
This figure shows how whole grains look compared to white grains:
Brown rice is an intact whole grain that contains both bran and germs. So it is nutritious and rich in fiber and antioxidants.
In contrast, white rice has removed both the bran and nutritious germs and eventually cut off all its nutritious parts. This is usually done to improve its flavor, extend its shelf life, and improve its cooking qualities.
As a result, white rice varieties are made up entirely of sugars or sugars in the form of long chains of glucose known as alloy plates and amylopectin.
Different types of rice contain different amounts of this starch, which affects its composition and digestion. Rice that does not stick after cooking is high in amylose, while sticky rice is usually high in amylopectin.
This change in the starch composition may have different health effects on different types of rice.
SUMMARY:
Rice is the most popular type of cereal med white rice in the world, followed by brown.
Brown Rice vs. White Rice
Since nothing is stripped from brown rice, it is usually more rich in fiber, vitamins and minerals than white rice.
The table below compares the nutrient content of 3.6 ounces (100 g) of cooked white and brown rice.
Calories
White: 130
Brown: 112
Carbohydrates
White: 29 g
Brown: 24 g
Fiber
White: 0 g
Brown: 2 g
Protein
White: 2 grams
Brown: 2 grams
Fat
White: 0 grams
Brown: 1 gram
Manganese
White: 19% RDI
Brown: 55% RDI
Magnesium
White: 3% RDI
Brown: 11% RDI
Phosphorus
White: 4% IDR
Brown: 8% IDR
Vitamin B6
White: 3% RDI
Brown: 7% RDI
Selenium
White: 11% IDR
Brown: 14% IDR
White rice is high in calories and has less nutrients and fiber than brown rice.
SUMMARY:
Brown rice has more fiber and nutrients than white rice which snatches away its nutrients.
The Effect of Rice on weight Loss is Confusing
While the effects of brown rice on weight loss are fairly well established, white rice does not.
People who ate whole grains, such as brown rice, were shown to be less likely to gain weight than those who did not.
This can be attributed to the fiber, nutrients and plant compounds found in whole grains. These can enhance the feeling of fullness and help you eat fewer calories at once.
A 12-year study in women found that those who ate high amounts of dietary fiber from whole foods had a significant 50% risk of significant weight gain compared to those who lost the least weight.
It has also been suggested that eating brown rice instead of white may lead to weight loss and more optimal blood fat levels.
However, in the case of white rice this study is somewhat inconsistent.
Numerous studies have shown that a dietary pattern rich in refined grains, such as white rice, is associated with weight gain and obesity.
At the same time, other studies found no link between white rice or refined grains and weight gain or central obesity.
In fact, the use of white rice has even been associated with weight loss risks, especially in countries where it is a staple food.
Overweight A study of Korean women found that the weight loss diet included white rice or mixed rice (brown and black) three times a day, resulting in weight loss.
The mixed rice group lost 14.8 pounds (6.7 kg) in six weeks, while the white rice group lost 11.9 pounds (5.4 kg).
Therefore, it is seen that both types can be included in the weight loss diet.
Still, brown rice has the advantage of being richer in fiber and nutrients than white rice, making it a healthier option.
SUMMARY:
Brown rice is associated with weight loss and optimal blood fat levels. Most studies have found no link between white rice and weight change or that is related to weight loss.
Rice was the Foundation of a popular weight Loss Diet
Interestingly, there was once a popular weight loss diet centered on white rice.
Developed in 1939 to treat patients with high blood pressure and kidney disease, this low-fat diet is called the rice diet.
It was a tasteless, low-calorie diet consisting mainly of white rice, fruits, fruit juices, and sugar. However, it had surprising health effects, including weight loss and relieving symptoms of kidney disease.
However, it should be noted that it was a very limited diet, low in fat and calories. Therefore, fruit consumption as part of a regular diet may not apply.
However, it can be shown that rice can fit well into a weight loss diet if calorie intake is controlled.
SUMMARY:
The rice diet is a popular and controlled low-calorie diet used to relieve symptoms of high blood pressure and kidney disease.
Rice is the staple food in many countries.
Rice is the staple food of more than half of the world's population, especially in Asian countries such as China, Japan, Korea and India.
These are all countries that until recently had a relatively low percentage of people who were overweight or obese.
White rice is the main source of carbohydrates in those countries. Koreans, for example, consume about 40% of their total calories from rice.
In these countries, rice can be eaten an average of 20 times a week and up to six times a day.
However, eating rice appears to protect this population from weight gain and high blood pressure.
Among older Chinese, a diet richer in rice and vegetables appears to help prevent weight gain, larger waist circumference, and obesity.
The same results were found in a study with Iranians who weighed over 200. No similarity was found between the use of white rice and body mass index or abdominal fat.
However, this trend may change, as Western diets influence the diets of these countries. In fact, overweight and obese people have exploded in recent years.
A study of Iranian teenagers found that those who ate the most rice had the worst diet.
This suggests that these teens are probably eating rice with foods that haven't been eaten for generations, possibly gaining weight.
At the moment, it seems that eating rice on its own has a neutral effect, but its health effects, positive or negative, depending on a person's general diet.
In summary, eating an unhealthy diet can lead to obesity, but it is beneficial to lose weight with a healthy and balanced diet.
SUMMARY:
In Asian countries, rice is eaten six times a day. The weight of rice in this population appears to be protected from the weight.
Some types can raise blood sugar levels
The Glycemic Index (GI) is a measure of how much food is and how fast it raises your blood sugar levels.
Foods with a high glycemic index cause rapid spikes in blood sugar levels and are associated with excessive eating and weight gain.
On the other hand, foods with a low glycemic index cause blood sugar levels to rise more slowly. They are thought to be especially beneficial for people with diabetes because they control blood sugar and insulin levels.
Generally speaking, whole grains have a lower GI score than fine grains. This is one of the reasons why whole grain-rich diets have been linked to a 20-30% reduced risk of developing type 2 diabetes.
It said that not all studies found a link between refined grain intake and risk factors for type 2 diabetes.
The composition of rice starch may be the main reason for this explanation. Sticky styles are usually rich in starch amylopectin, which has a high GI. Therefore, it is quickly digested and can form spikes in blood sugar.
Alternatively, non-sticky rice is high in amylose and low in GI, which reduces the digestion of starch. It can also contain resistant starch which is a healthy type of fiber.
Whether the rice is white or brown, it can range from relatively low (43) to very high (109) depending on its GI type and variety.
Interestingly, measuring the response of 11 different types of GI in the UK showed that white basmati rice was given a lower GI diet, other brown and white varieties were given a medium or higher rate of IG.
If you are diabetic or sensitive to blood sugar spikes, the best option to control your blood sugar level is to take high amounts of non-sticky rice in amylose.
SUMMARY:
Rice may rank relatively low or high on the glycemic index scale. Non-sticky rice has a lower GI level than sticky rice.
Any food can make you fat if portion sizes are not controlled
Like most things in nutrition, the dose determines the toxin.
There is nothing particularly “fattening” about rice, so its effects on weight should come down to the size of the serving and the overall quality of your diet.
Studies have repeatedly shown that serving food in large containers or plates increases the amount of food eaten regardless of food or drink.
This has to do with the perception of the size of the part. People without realizing it has been shown to significantly increase the amount of calories consumed in large portions.
Also, since people don’t realize they’re eating more than usual, they don’t usually make it by eating less at the next meal.
An interesting study found that participants who did not know they were eating soup from an automatically filled bowl ate 73% more soup than those who ate from a regular bowl.
Most importantly, they didn’t realize they were eating more than others, or they didn’t feel full even from those who ate from the normal bowl.
Studies looking at the effects of serving size have shown that reducing the size of a “rice bowl” is an effective way to reduce calorie intake, body weight, and blood sugar levels.
Thus, depending on the serving size, rice can be beneficial for weight loss and fattening.
SUMMARY:
Almost any food can cause weight gain if eaten in excess. Eating in large plates or bowls can inadvertently increase calorie intake without making people feel full.
BOTTOM LINE:
The rice doesn't seem to have much fattening. Various studies have linked it to both weight loss and weight gain.
However, there is no doubt that brown rice is much more nutritious than white rice.
Non-sticky rice may also be the best option for people who are sensitive or have diabetes when it comes to changing blood sugar.
It seems to come down to controlling your portion size and following an overall healthy and balanced diet.
Article source healthline.com
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