IS RICE FATTENING OR WEIGHT LOSS FRIENDLY?

Rice is one of the most widely consumed grains in the world.

It’s mostly comprised of simple carbs, which have consistently been linked to obesity and chronic disease.

However, countries with a high rice intake have low levels of these exact diseases.

So what’s the deal with rice? Is it weight loss friendly or fattening? Let's find out.... 

What Is Rice?

Rice is a cereal grain that has been grown for thousands of years. It’s a staple food in many countries and one of the most common cereal grains in the world.

Several types are available, but varieties of white rice are the most popular, followed by brown rice.

To better understand these different types, it’s best to start with the basics.

All whole grains are composed of three major components:

• Bran: A rough and hard outer layer that protects the seed. It contains fiber, minerals and antioxidants.
• Germ: A nutrient-rich core containing carbs, fat, protein, vitamins, minerals, antioxidants and other plant compounds.
• Endosperm: This is the largest part of the grain. It consists almost entirely of carbs (starch) and a small amount of protein.

This diagram shows what whole grains versus white grains look like:

Image source: Skinny Chef

Brown rice is an intact whole grain that contains both the bran and germ. Therefore, it’s nutritious and rich in fiber and antioxidants.

On the contrary, white rice has had both the bran and nutritious germ removed, ultimately stripping it of all its nutritional parts. This is generally done to improve its taste, prolong its shelf life and enhance its cooking qualities.

As a result, white rice varieties are almost entirely made up of carbs in the form of starches, 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 generally high in amylopectin.

Because of these variations in starch composition, different types of rice can have different health effects.

Rice’s Effects on Weight Loss Are Conflicting

While brown rice’s effects on weight loss are pretty well established, white rice’s effects are not.

People who eat whole grains like brown rice have repeatedly been shown to weigh less than those who don’t, as well as be at a reduced risk of weight gain.

This could be attributed to the fiber, nutrients and plant compounds found in whole grains. They may increase feelings of fullness and help you eat fewer calories at a time.

Some Types May Spike Blood Sugar Levels

The glycemic index (GI) is a measure of how much and how quickly a food spikes your blood sugar levels.

Foods high on the glycemic index cause rapid spikes in blood sugar levels and have been linked to overeating and weight gain.

On the other hand, foods with a low glycemic index cause a more gradual increase in blood sugar levels. They are believed to be particularly beneficial for people with diabetes, as they control blood sugar and insulin levels.

Generally speaking, whole grains have lower GI scores than refined grains. This is one of the reasons why diets high in whole grains have been linked to a 20–30% reduced risk of developing type 2 diabetes.

That being said, not all studies have found a link between refined grain consumption and risk factors for type 2 diabetes.

The starch composition of rice may be a key factor in explaining this. Sticky rice is generally high in the starch amylopectin, which has a high GI. Therefore, it’s rapidly digested and may cause blood sugar spikes.

Alternatively, non-sticky rice is high in amylose and has a low GI, which slows down the digestion of starch. It may even contain resist starch, which is a type of healthy fiber.

So regardless of whether rice is white or brown, its GI can range from relatively low (43) to very high (109), depending on the type and variety.

If you are diabetic or sensitive to blood sugar spikes, picking non-sticky rice, which is high in amylose, would be your best bet to keep your blood sugar levels in check.

Any Food Can Be Fattening If Portion Sizes Aren’t Controlled

As with most things in nutrition, the dose determines the poison.

There is nothing particularly “fattening” about rice, so its effects on weight must come down to serving size and the overall quality of your diet.

Studies have repeatedly shown that serving food in a larger container or dish increases intake, regardless of the food or drink being served.

This has to do with the perception of the serving size. Serving large portions has been shown to increase calorie intake significantly, without people realizing it.

Also, since people don’t realize that they are eating more than usual, they generally don’t compensate by eating less at the next meal.

Most importantly, they didn’t realize that they ate more than the others or perceive themselves as more full than those eating from normal bowls.

Studies that have analyzed the effects of serving size have shown that reducing the size of the “rice bowl” is an effective way to reduce calorie intake, body weight and blood sugar levels.

Therefore, depending on the serving size, rice can be both weight loss friendly and fattening.