Is rice mast
Is Rice Fattening Or Weight Loss Friendly?
While the effects of brown rice on weight loss are pretty well known, white rice is not.
It has been shown repeatedly that people who eat whole grains like brown rice weigh less than those who don't and have a lower risk of weight gain (7, 8).
This could be attributed to the fiber, nutrients, and plant compounds found in whole grains. They can make you feel full and help you eat fewer calories at the same time (9).
A 12-year study in women found that those with the highest intake of fiber from whole grains had an almost 50% lower risk of greater weight gain than those with the lowest intake (7).
It has also been suggested that consuming brown rice instead of white rice can lead to weight loss and lower blood lipid levels (10, 11).
For white rice, however, the studies are a little more inconsistent.
Numerous studies have shown that eating patterns high in refined grains like white rice are linked to weight gain and obesity (7, 12, 13).
At the same time, other studies have found no association between white rice or refined grain consumption and weight gain or central obesity (14, 15).
In fact, eating white rice has even been linked to a reduced risk of weight gain, especially in countries where it is a staple food (16, 17, 18, 19, 20).
A study of overweight Korean women showed that a weight loss diet containing either white rice or mixed rice (brown and black) three times a day resulted in weight loss.
The mixed rice group lost 14.8 pounds (6.7 kg) over six weeks, while the white rice group lost 11.9 pounds (5.4 kg) (2).
Hence, it seems that both types can be included in a weight loss diet.
Still, brown rice has the advantage of containing more fiber and nutrients than white rice, making it a healthier choice.
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