Friday, July 1, 2022

Rice, the Culprit for Weight Gain?

One of the most popularly grown consumed staple food among approximately 3.5 billion people is rice. It is highly produced and consumed in Asia, Rice, the Culprit for Weight Gain? with an annual production of milled rice that runs to 480 million metric tons. Though widely accepted, rice is perceived terribly as a grain with little nutrients, Rice, the Culprit for Weight Gain? full of “empty” carbs and avoided by dieters. 

Should Rice be Blamed for Weight Gain?

Many consider rice a rich source of carbohydrates, vitamins, minerals and protein, but most are processed and refined.

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The belief it aids weight gain is because of its removed fibre during refining. Whole grains make a diet healthy as they have elements like vitamin E, magnesium, dietary fibre, and folate. On the contrary, refined grains lack such.

In an article by Ensoul Body Medical Clinic said that the refined grains have higher GI (Glycemic Index) and GL (Glycemic Load). Past studies show that a quick glucose absorption after eating high GI meals could increase blood glucose and insulin levels. 

Differences between Whole Grain Rice and White Rice 

Whole grain rice, termed brown rice, is a complete form with its germ, bran and endosperm intact. It cooks longer with a nutty texture. White rice is milled and polished brown rice with only an endosperm. It cooks faster and tastes better. 

Fibre

Brown rice is rich in fibre and eases constipation. Some of its health benefits include, filling one up faster to assist with weight management and lowering cholesterol levels. 

Manganese

It assists with connective tissue and bone formation. It supports the metabolism of fat and carbohydrates, blood sugar regulation, and calcium absorption. 

Selenium

Selenium helps with antioxidant protection, immune function and production of thyroid hormone.

Magnesium

Magnesium powers about 300 body enzymatic reactions. It also helps with: 

  • Bone development
  • Blood coagulation
  • Muscle contraction

Are the Claims that it Makes You Fat True?

A study to find the correlation between rice consumption and body weight gain in Japanese workers reveals a risk of 3 kg a year of body weight gain or more. In the same study, it was also found that consuming high amounts of white rice over 1 year was significantly associated with an increased risk of body weight gain of over 3 kg compared with consuming low amounts.

Rice is Never the Problem

White rice is a refined grain, while brown rice is a complex carbohydrate that takes a longer time for the body to break down. As a result, complex carbohydrates allow glucose to be released more consistently instead of the insulin spike. There is a consistent release of glucose in the complex carbohydrate instead of an insulin shoot up.

The quality of your diet is what matters. You will likely gain weight by exceeding recommended caloric intake and feeding on high-fat food.

A 2018 published study in the Journal of Obesity and Chronic Diseases researching the effect of various rice on body weight proves that brown rice reduces body weight and inhibits obesity. Dieters that feed on this type of rice showed lower body mass index and drastically lost weight compared to other groups.

CoolSculpting and SculpSure

According to Dr Thean from Ensoul Medical Clinic, non-invasive fat removal treatments such as CoolSculpting and SculpSure that are FDA-approved can effectively target stubborn and unwanted fat that is resistant to diet and exercise.

CoolSculpting uses cryolipolysis technology to target fat cells at temperatures ranging from -10°C to -13°C without harming the surrounding tissue. With SculpSure, fat cells are destroyed with temperatures between 45°C and 47°C without damaging surrounding tissues or cells. 

Conclusion 

Rice is not the enemy, so you don’t have to completely cut it out of your diet. Rice won’t make you lose weight if you stop eating it for a month or two. It’s the rest of your diet that counts.

In moderation, brown rice is preferable to white rice. Not only does brown rice keep you full, it also helps you control your appetite.

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