Many people worldwide find comfort in rice. However, when piled on, drenched in rich sauces, or served with other heavy dishes, it can sneakily add inches to the waist. Ultimately, it's a carb, right? We all know carbohydrate overconsumption can cause weight gain.
Good news: white grains aren't bad. If handled well, it may fit into a balanced diet. Start with healthy grains like brown rice or quinoa. They include additional fiber and minerals that nourish and fill you up. This will reduce your desire for a second or third serving.
Science has quite a lot to say about the relationship between rice and weight gain.
Study 1: A randomized controlled experiment examined how brown rice affected hunger and calorie consumption in overweight people. In 2013, researchers investigated whether brown rice keeps us full longer than white rice.
It can! Golden grains made people feel fuller and reduce their appetite. Due to their higher fiber content, golden grains don't trigger sugar crashes like white grains.
Study 2: A meta-analysis of prospective cohort and cross-sectional studies examined white rice intake and overweight and obesity in children and adults.
Have you wondered if eating too much white rice causes weight gain? A 2020 research examined this. They observed that eating a lot of white grains may cause weight gain. Not to worry! The relationship is weak, and other elements are involved.
Study 3: Does rice eating increase metabolic syndrome and related disorders in Chinese adults? Analysis of the 2011 China Health and Nutrition Survey sheds light.
What happens to health in societies like China when food is the star of every meal? A 2020 research examined it. It was surprising that eating the meal didn't affect conditions like diabetes. It appears to be a lifestyle issue, encompassing diet and exercise.