2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The rice is one of the most popular legumes in the world. White rice is a refined, high-carbohydrate, fiber-free food. High intake of refined carbohydrates is associated with obesity and chronic diseases.
However, countries with the highest white rice intake do not suffer from these diseases as much as others.
So what to do? Does rice help you lose weight? or are we just getting fatter with it?
What is rice?
Rice is a type of grain that has been grown for thousands of years. It is a staple food in many countries and is one of the most common cereals in the world.
There are different types of rice, but the most popular are white and brown.
To get an idea of what actually distinguishes different species, it is best to start with the basic characteristics of the grain. It consists of three main components:
- Bran: a hard outer layer that protects the seeds. It contains fiber, minerals and antioxidants;
- Germ: nutrient-rich core containing carbohydrates, fats, proteins, vitamins, minerals, antioxidants and other plant compounds;
- Endosperm: this is the largest part of the nipple. It consists almost entirely of carbohydrates (starch) and a small amount of protein.
Unlike white, brown rice contains both bran and germ. For this reason, it is nutritious and rich in fiber and antioxidants.
On the other hand, white rice removes bran and nutrients, which are ultimately its beneficial substances. This is usually done to improve its taste, extend its shelf life and improve its qualities during cooking.
As a result white rice consists almost entirely of carbohydrates in the form of starch 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 does not stick together after cooking is high in amylose, while sticky rice is usually high in amylopectin.
Due to these variations in the composition of starch, different types of rice can have different health effects.
Brown versus white rice
Because nothing is removed from brown rice, it is usually higher in fiber, vitamins and minerals than white rice.
The table below shows the nutrient content of 100 g of cooked white and brown rice:
White rice Brown rice
Calories 130 112
Carbohydrates 29 g 24 g
Fiber 0 g 2 g
Protein 2 g 2 g
Fat 0 g 1 g
Manganese 19% 55%
Magnesium 3% 11%
Phosphorus 4% 8%
Vitamin B6 3% 7%
Selenium 11% 14%
As can be seen from the table, white rice is higher in calories and contains less nutrients and fiber than brown rice.
The effects of rice in the weight loss process are contradictory
Brown rice has been found to work quite well in the fight against weight gainwhile with white things are not exactly like that.
People who consume brown rice have repeatedly shown that they weigh less than those who do not. Also, the risk of weight gain is quite small.
This may be due to the fiber, nutrients and plant compounds found in whole grains. They can increase the feeling of a full stomach and thus help you eat fewer calories.
It is believed that if you consume brown instead of white rice, it can lead to weight loss and more favorable blood fat levels.
On the other hand, a study in overweight women in Korea showed that a weight loss diet that included white or mixed (brown, black, etc.) rice three times a day led to weight loss.
The results show that the group with mixed rice lost 6.7 kg of body weight over a period of six weeks, and the group of white rice - 5.4 kg. This proves that both types of rice can be included in a healthy diet.
Some types of rice may raise blood sugar levels.
The glycemic index (GI) is a measure of how much and how quickly food affects your blood sugar levels.
Foods that show high levels of the glycemic index cause rapid spikes in blood sugar levels and are associated with overeating and weight gain.
In comparison, foods with a low glycemic index cause a gradual rise in blood sugar levels. That is why they are considered to be extremely useful for people with diabetes, as they control blood sugar and insulin levels.
The starch content of rice can be a key factor in explaining this. Sticky rice is usually high in starch amylopectin, which has a high GI index. Therefore, it is absorbed quickly and can cause spikes in blood sugar.
If you suffer from diabetes or are sensitive to rapid spikes in blood sugar, eating non-sticky rice, which is high in amylose, may be the best way to keep blood sugar levels under control.
Any food can lead to weight gain if portion sizes are not controlled.
There is nothing clearly identified as "fattening" in rice, so its effect on weight comes down to the amount you take and the nature of your diet.
Studies have repeatedly shown that the larger the container in which you serve your food, the more you increase its intake, regardless of food or drink. This is related to the perception of the size of the plate. Serving large portions has been shown to significantly increase calorie intake without people realizing it.
Therefore, depending on the portion size, rice can help fight weight or "fatten" you even more.
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