Will Cutting White Rice Help with Weight Loss?

Are you ready to stop eating rice tolose a few pounds? Along with maize and wheat, this is one of the popular foods in the world. More than40,000 varietiesexist, including brown, black, red and white rice. The latter, though, has its fiber and several key nutrients removed during processing. If you're trying to slim down, removing white rice from your diet might help.

Riceis one of the oldest foods on earth. Each country has its own rice specialties, such as sweet rice in Portugal and paella in Spain. Jasmine rice, basmati rice, wild rice, carnaroli, arborio and Japonice rice are among the most popular varieties. These differ in size, color, flavor and other characteristics.

It's not uncommon for dieters to avoid eating rice to reduce weight. Although most types of rice have a similar caloric value, their nutritional content varies, for example:

• Long-grain white rice (cooked)— 205 calories, 44.5 grams of carbs, 4.2 grams of protein, 0.4 grams of fat and 0.6 grams of fiber per cup (one serving)
• Medium-grain brown rice (cooked)— 218 calories, 45.8 grams of carbs, 4.5 grams of protein, 1.6 grams of fat and 3.5 grams of fiber per cup
• Wild rice (cooked)— 166 calories, 35 grams of carbs, 6.5 grams of protein, 0.5 grams of fat and 3 grams of fiber per cup
• Glutinous white rice (cooked)— 169 calories, 3.5 grams of protein, 36.7 grams of carbs, 0.3 grams of fat and 1.7 grams of fiber

As you see, white rice isn't necessarily the highest in calories and carbs. It does, however,contain fewer nutrientsthan unrefined varieties.

One cup of white rice提供了0.7 milligrams of zinc, 55 milligrams of potassium, 19 milligrams of magnesium and 16 milligrams of calcium. The same amount of brown rice, by comparison, boasts 1.2 milligrams of zinc, 154 milligrams of potassium, 86 milligrams of magnesium and 20 milligrams of calcium.

When white rice is processed, manufacturers remove the embryo and bran layers, which contain fiber and minerals. This reduces its nutritional value as well as its impact on blood sugar levels.Dietary fiberslows the absorption of sugar into your bloodstream andimproves glycemic control。It also regulates digestion and may help reduce cholesterol levels.

Not eating rice for a month or two won't necessarily help youget leaner。It's your overall diet that matters. In order to lose 1 pound of fat, you must burn3,500 calories。大米是相当低热量比其他foods, so you can enjoy it in moderate amounts without packing on pounds.

Ideally, choosebrown or wild riceover refined varieties. The fiber in brown rice will keep you full longer and suppress appetite, making dieting easier.

According to a recent study published inApplied Physiology, Nutrition, and Metabolismin May 2019,high white rice consumption promotes weight gain, while brown rice has a negligible impact on body weight. Subjects who consumed large amounts of white rice regularly gained more than 6.6 pounds over the course of a year, while the brown/multi-grain rice group did not experience this effect.

Most studies on rice consumption are conflicting, though. A February 2017 meta-analysis featured in the journalPublic Health Nutritionhas linked white rice consumption to lower mortality rates in men. Surprisingly, this grain may increase the risk of chronic diseases in women. Another study, which appeared in theAmerican Journal of Clinical Nutritionin January 2015 has not found any link between white or brown rice and heart disease risk in men and women.

When consumed in moderation, white rice is unlikely to cause weight gain. However, whole varieties are healthier due to their high fiber content. Refined grains, including white rice, are associated with ahigher risk of Type 2 diabetesandobesity。A February 2015 study featured in theBritish Journal of Nutritionindicates that white rice consumption may contribute toinsulin resistance and metabolic syndromein teenage girls.

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At first glance, brown rice isn't too different from its white counterpart. It's actually higher in calories and carbs. What makes it stand out is its nutritional value. The fiber in brown rice may aid in weight loss byincreasing satiety。

A study conducted on 1,100 subjects and published in theJournal of Obesity and Chronic Diseasesin April 2018 assessed the effects of several rice varieties on body weight. Brown rice has been shown toprevent obesity, reduce body weight and promote healthy bowel movements. Dieters who consumed this type of rice had a lower body mass index (BMI) and lost significantly more weight compared to the other groups.

It's not necessary to stop eating rice to slim down. The key is to enjoy it in moderation as part of abalanced diet。Plus, brown rice is more nutritious than white pasta, white bread and processed foods. In addition to fiber, it provides high doses of selenium, copper, phosphorus, magnesium, manganese and B-complex vitamins.

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Manganese, for example, supports bone development, wound healing and enzyme production. Low levels of this mineral may contribute to diabetes and osteoporosis, even though more research is needed to confirm these claims. The daily recommended intake is 1.8 milligrams for women and 2.3 milligrams for men. Brown rice delivers about88 percent of the daily value of manganese。

This grain is also a good source ofphosphorus, a mineral that contributes to energy production and regulates your body's pH levels. Every cell and tissue in your body needs this nutrient to function optimally. Phosphorus deficiency can affect bone health, appetite, energy levels and immune function. One serving of cooked brown rice provides 150 milligrams of this mineral, which is 4.6 percent of the daily recommended intake for adults.

Not eating rice for a month will lead to weight loss only if you're in a calorie deficit. However, there are other foods you can remove from your diet to reduce your calorie intake. Fries, sugary treats, soft drinks, white bread, deli meats and flavored yogurt are just a few examples.

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These products are higher in calories and have little or no nutritional value. Brown rice, on the other hand, is packed with vitamins and minerals and fills you up quickly due to its high fiber content.