Rice is one of the most consumed grains in the world.

It is made up primarily of simple carbohydrates, which have been linked to obesity and chronic disease.

However, precisely countries with high rice consumption have low levels of these diseases.

So how should we view rice? Is it a food that we can consume when we lose weight or gain weight? This article gets to the bottom of this question.

What is rice?

Rice is a cereal grain 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.

Several types are available, but white rice varieties are the most popular, followed by brown rice.

To better understand these different types, it’s best to start with the basics.

All whole grains are made up of three main elements:

• Bran: A rough, hard outer layer that protects the seed. Contains fiber, minerals and antioxidants.
• Germ: A nutrient-rich nucleus that contains carbohydrates, fats, proteins, vitamins, minerals, antioxidants, and other plant compounds.
• Endosperm: This is the bulk of the grain. It consists almost entirely of carbohydrates (starch) and a small amount of protein.

This diagram shows the differences between whole grains and white beans:

Brown rice is an intact whole grain that contains both the bran and the germ. Therefore, it is nutritious and rich in fiber and antioxidants.

On the contrary, in white rice both the bran and the nutritious germ have been removed, ending up stripping it of 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 almost entirely of carbohydrates in the form of starches, or long chains of glucose known as amylose and amylopectin.

Different types of rice contain different amounts of these starches, which affects their texture and digestibility. Rice that doesn’t stick after cooking is high in amylose, while sticky rice is generally high in amylopectin.

Due to these variations in starch composition, different types of rice can have different health effects.

Abstract: Rice is the most consumed cereal grain in the world. White rice is the most popular type, followed by brown.

Learn more about “whole grains and refined grains” in our article: Whole grains or refined grains ?

Brown Rice Versus White Rice

Since brown rice has not been stripped of any of its components, it is generally higher in fiber, vitamins, and minerals than white rice.

Here’s a comparison of the nutrient content of 3.6 ounces (100 grams) of cooked white and brown rice.

White rice is higher in calories and contains fewer nutrients and fiber than brown rice.

Summary: Brown rice contains more fiber and nutrients than white rice, which has been stripped of its nutritional parts.

There is no unanimity about the incidence of white rice consumption on the weight

While the incidence of brown rice on weight loss is well established, the possible incidence of white rice is not.

People who eat whole grains like brown rice have been repeatedly shown to weigh less than those who don’t, as well as have a lower risk of weight gain.

This could be attributed to the fiber, nutrients, and plant compounds found in whole grains. They can increase feelings of fullness and help you eat fewer calories at one time.

A 12-year study of women found that those with the highest intake of dietary fiber from whole grain foods had a nearly 50% lower risk of significant weight gain compared with those with the lowest intake of dietary fiber.

It has also been suggested that eating brown rice instead of white rice may lead to weight loss and healthier blood fat levels.

However, when it comes to white rice, the studies are a bit more inconsistent.

Numerous studies have shown that a dietary pattern high in refined grains like white rice is linked to weight gain and obesity. At the same time, other studies have not found a link between white rice or refined grain consumption and weight gain or central obesity.

In fact, consumption of white rice has even been linked to a lower risk of weight gain, especially in countries where it is a staple food.

A study conducted on overweight Korean women showed that a weight loss diet that included white rice or mixed (brown and black) rice three times a day resulted in weight loss.

The group of women who ate mixed rice lost 14.8 pounds (6.7 kg) over a six-week period, while the group of women who had a white rice intake lost 11.9 pounds (5.4 kg). .

Therefore, it appears that both types can be included in a weight loss diet.

However, brown rice has the advantage of being higher in fiber and nutrients than white rice, making it the healthier option.

Summary: Brown rice has been linked to weight loss and healthy blood fat levels. Most studies have found that there is no link between white rice and weight change nor is it associated with weight loss.

Rice was the cornerstone of a popular weight loss diet.

Interestingly, there was a very popular diet for weight loss that focused on white rice.

Developed in 1939 to treat patients with high blood pressure and kidney disease, this ultra-low-fat diet was called the Rice Diet.

It was a tasteless, low-calorie diet consisting mainly of white rice, fruit, fruit juice, and sugar. However, it had amazing effects on health, including weight loss and relief of symptoms of kidney disease.

However, it should be noted that this was a very restrictive, low-fat, low-calorie diet. Therefore, the results may not be applicable to eating rice as part of a regular diet.

However, it goes to show that rice can fit well into a weight loss diet if calorie intake is controlled.

Abstract: The rice diet was a popular, restrictive, low-calorie diet used to relieve high blood pressure and symptoms of kidney disease.

Rice is a staple food in many countries

Rice is a staple food for more than half of the world’s population, particularly in Asian countries such as China, Japan, Korea, and India.

These are all countries that, until recently, had relatively low percentages of people who were overweight or obese.

White rice is the predominant source of carbohydrates in those countries. For example, Koreans consume almost 40% of their total caloric intake from rice.

In these countries, rice can be eaten an average of 20 times a week and up to six times a day.

Still, rice consumption appears to protect against weight gain and high blood pressure in these populations.

In Chinese elderly, a dietary pattern with high intake of rice and vegetables appears to help prevent weight gain, waist circumference, and obesity.

The same results were found in a study that included more than 200 overweight Iranians. No association was found between the frequency of consumption of white rice and the index of body mass or abdominal fat.

However, this trend may be changing, as diets in these countries are influenced by the Western Diet. In fact, the number of overweight and obese people has skyrocketed in many of these countries in recent years.

A study among Iranian adolescents showed that those who had the highest consumption of rice had the worst dietary quality.

This indicates that these adolescents may be eating rice with foods that older generations do not eat, which could lead to weight gain.

At this point, it seems that rice intake itself has a neutral effect, while its effects on health – positive or negative – depend on the general diet of each person.

In short, it can make you fat if eaten with an unhealthy diet, but it can be optimal for weight loss if eaten with a healthy, well-balanced diet.

Summary: In Asian countries, rice is consumed up to six times a day. Rice consumption appears to protect against weight gain in these populations.

Some Types of Rice May Increase Blood Sugar Levels

The glycemic index (GI) is a measure of how much and how quickly a food can affect blood sugar levels.

Foods with a high glycemic index can cause rapid spikes in blood sugar levels and have been linked to overeating and weight gain.

On the other hand, foods with a low glycemic index cause a more gradual rise in blood sugar levels. They are believed to be particularly beneficial for people with diabetes, as they control blood sugar and insulin levels.

Generally speaking, whole grains have lower GI scores than refined grains. This is one reason why diets high in whole grains have been linked to a 20-30% reduced risk of developing type 2 diabetes.

That being said, not all studies have found a link between refined grain consumption and risk factors for type 2 diabetes.

The starch composition of rice may be a key factor in explaining this. Sticky rice is generally high in the starch amylopectin, which has a high GI. Therefore, it is digested quickly and can cause sudden high blood sugar levels.

Alternatively, non-sticky rice is high in amylose and has a low GI, which slows down the digestion of starch. It may even contain resistant starch, which is a type of healthy fiber.

So regardless of whether the rice is white or brown, its GI can range from relatively low (43) to very high (109), depending on the type and variety.

Interestingly, a study in the UK that measured the GI response to 11 different types of rice found that white basmati rice was a low GI food, while other brown and white varieties were ranked medium or high on the GI. .

If you are diabetic or sensitive to blood sugar spikes, selecting non-sticky rice, which is high in amylose, would be your best bet to keep your blood sugar levels in check.

Summary: Rice can rank relatively low or high on the glycemic index scale. Non-sticky rices have lower GI levels than sticky rices.

Any food can be fattening if you don’t control portion sizes.

As with most things in nutrition, the dose determines the poison.

There’s nothing particularly “fattening” about rice, so its effects on weight should come down to serving size and the overall quality of your diet.

Studies have repeatedly shown that food served in a larger bowl or plate increases intake, regardless of the food or drink being served .

This has to do with the perception of portion size. Serving large portions has been shown to increase calorie intake significantly, without people realizing it.

Also, since people don’t realize they’re eating more than usual, they usually don’t make up for it by eating less at the next meal.

An interesting study showed that participants who were unaware they were eating soup from a self-refill bowl ate 73% more soup than those who ate from regular bowls.

Most importantly, they did not realize that they ate more than others or feel more full than those who ate from regular bowls.

Studies that have looked at the effects of serving size have shown that reducing the size of the “rice cup” is an effective way to reduce calorie intake, body weight, and blood sugar levels.

Therefore, depending on the serving size, rice can be included in a weight loss diet or it can be fattening.

Summary: Almost any food can cause weight gain if eaten in excessive amounts. Eating food from large plates or bowls can unknowingly increase calorie intake without making people feel fuller.

In conclusion

It seems there is nothing in rice that specifically makes you fat. Different studies link it to both weight loss and weight gain.

However, of the two types of rice, there is no question that brown rice is much more nutritious than white rice.

Non-sticky rice may also be the best choice for people who are sensitive to spikes in blood sugar or have diabetes.

It all seems to come down to watching your portion size and eating an overall healthy balanced diet.