Does rice make you gain weight? Surprisingly studies have shown that making brown rice a regular staple in your diet will help with weight loss because of the whole grain aspect of it. A lot of people think that brown rice is significantly healthier than white rice but interesting enough the nutritional value of brown rice vs white is similar.
The nutritional content of White Rice is:
Calories- 123
Carbohydrates- 26
Fiber- (grams) .9
Protein- (grams) 2.91
Fat- (grams) 0.37
Potassium-(mg) 56
Iron-(mg) 0.24
Calcium- (mg)- 19
The nutritional content of Brown Rice is:
Calories- 123
Carbohydrates-(grams)- 25.6
Fiber- (grams)- 1.6
Protein- (grams)- 2.74
Fat- (grams)- .97
Potassium- (mg)- 86
Iron- (mg)- .56
Calcium- (mg)- 3
Does rice make you gain weight? iStock-bdspn
The American Heart Association recommends choosing brown rice over white rice because it contains a good amount of fiber, has been shown to reduce cholesterol levels, can help to keep you full and contains a lot of nutrients.
Some of the important vitamins and minerals that white rice contains are iron, niacin and folic acid.
Rice is very popular in Asian countries in fact 90% of rice is produced in Asia. In these Asian countries rice and vegetables is consumed regularly with every meal. And an older Chinese study showed that this dietary pattern prevented weight gain, obesity, and large waist circumference.
One of the reasons why whole grains like brown rice are known to reduce the risk of Type 2 diabetes is because it has a low GI score. Foods with a low GI score have been known to help manage blood sugar and insulin levels, particularly people with Type 2 diabetes.
The average GI for brown rice is 65 and for white rice it is 73. Research studies have shown that foods with a high GI cause a rapid spike in blood sugar levels which has been associated with weight gain and high risk of obtaining diabetes.
It is important to understand that whole grain rice contains a lot of important minerals such as:
- Iron
- Folate
- Selenium
- Manganese
- Phosphorus
- Thiamine
- Magnesium
The Bottom Line is whole grains such brown rice has been associated with weight loss and reducing cholesterol levels. The American Heart Association recommends brown rice as a healthy whole grain when it comes weight management.
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About Author- Obi Obadike
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References
- Brand-Miller J, Buyken AE. The Relationship between Glycemic Index and Health. Nutrients. 2020 Feb 19;12(2):536. doi: 10.3390/nu12020536. PMID: 32093020; PMCID: PMC7071350.
- Xu X, Byles J, Shi Z, McElduff P, Hall J. Dietary pattern transitions, and the associations with BMI, waist circumference, weight and hypertension in a 7-year follow-up among the older Chinese population: a longitudinal study. BMC Public Health. 2016 Aug 8;16:743. doi: 10.1186/s12889-016-3425-y. PMID: 27502827; PMCID: PMC4977626.
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1862096/nutrients
- American Heart Association- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber
- Schlesinger S, Neuenschwander M, Schwedhelm C, Hoffmann G, Bechthold A, Boeing H, Schwingshackl L. Food Groups and Risk of Overweight, Obesity, and Weight Gain: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies. Adv Nutr. 2019 Mar 1;10(2):205-218. doi: 10.1093/advances/nmy092. PMID: 30801613; PMCID: PMC6416048.
- Francavilla A, Joye IJ. Anthocyanins in Whole Grain Cereals and Their Potential Effect on Health. Nutrients. 2020 Sep 24;12(10):2922. doi: 10.3390/nu12102922. PMID: 32987758; PMCID: PMC7598678.
- Jaacks LM, Vandevijvere S, Pan A, McGowan CJ, Wallace C, Imamura F, Mozaffarian D, Swinburn B, Ezzati M. The obesity transition: stages of the global epidemic. Lancet Diabetes Endocrinol. 2019 Mar;7(3):231-240. doi: 10.1016/S2213-8587(19)30026-9. Epub 2019 Jan 28. PMID: 30704950; PMCID: PMC7360432.
