Do you get fat from rice? Rice calories, diet options, opinions of nutritionists

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-02 16:12

Rice is a characteristic feature of the culture of Japan, Indonesia, India, China. In Japan, it replaces bread. It happens that the Japanese eat rice four times a day, including snacking on it. You rarely meet fat people in Japan: out of 100 people, only three can be overweight. Rice has almost no s alt, no saturated fats and no cholesterol. Does this mean that the inhabitants of countries whose diet is based on rice are "doomed" to be slender? Far from it.

In Chinese, the word "rice" has exactly the same meaning as the Russian word for "bread". At the same time, over the past thirty years, the waist circumference of the male part of the Chinese population has been increasing more and more. About 45 percent of the country's population is currently overweight. Scientists have noticed that an impressive group of fat people in China are representatives of the middle class.

Previously, overweight and obesity were only a problem in high-income countries. According to statistics, in France 48.5 percent of the adult population are overweight, in the US - 61 percent (especially in urban areas). Now this is also a problem for India and Indonesia.

What is the real reason for the growing problem of obesity in rice cultured countries? Maybe it's about him? Can rice really make you fat? Then why in Japan are only 3.7 percent of the population underweight? Let's consider all these questions in detail. In the article, we will figure out whether they get fat from rice.

What is rice?

This is a cereal crop, rich in carbohydrates (up to 70% in dry cereals) and poor in protein (up to 12% in dry cereals). It does not contain gluten, a vegetable protein that causes allergic reactions. In total, more than twenty types of rice and more than a hundred of its varieties are known.

Rice is isolated according to the method of grain processing:

• brown (brown, unpolished);
• white (polished);
• steamed.

Brown (brown, unpolished) does not contain fat-soluble vitamins. It contains only water-soluble vitamins B₁, B₂, B₃ (PP), B ₅, B₆, B_{9, as well as macro- and microelements (minerals). Brown rice is a cereal that retains its bran shell, which means that vitamins and nutrients are preserved. This is a product with a pronounced taste andunique aroma.}

White rice is rice that has undergone deep processing. Compared to brown, it is low in vitamins, minerals, and high in starch. This rice is easy to prepare and affordable.

A few words about steamed rice. Thanks to steam processing, it retains 80% more useful properties than just polished or polished grits. The disadvantages of parboiled rice include a high content of starch.

Which cereal to choose?

The choice of this or that rice depends on the purpose for which it is intended. In cooking, the choice determines the intended dish. Rice should be crumbly or elastic, viscous or sticky, fragrant or with minimal odor. "Devzira" is ideal for Uzbek pilaf, "Valencia" for paella, "arborio" for risotto, etc.

For the purpose of dietary therapy, the beneficial properties of rice play a leading role in the choice. For example, low-calorie and highly satisfying wild rice has a rich and balanced composition of minerals, fiber, vitamins and high protein content. However, it grows only in North America and has a very considerable price. Black (Tibetan) rice is considered an aphrodisiac. Known for its beneficial properties now grown in France, Thai red rice ("cargo"). This product contains a large amount of antioxidants that neutralize the harm of toxic substances and carcinogens. Which rice to choose to lose weight? How does cereal affect weight? Consider further.

Calories

The calorie content of cooked brown rice reaches 111 kcal per 100 g of useful weight. The calorie content of 100 g of ready-made steamed rice is 376 kcal. There are 116 kcal per 100 g of boiled white rice.

Thus, for the diet, the choice of brown or white varieties is most preferable. White is suitable for a mono-diet, brown - for almost any diet. To get rid of extra pounds, you can also use black or red (101 kcal per 100 g).

Rice diet: history and current challenges

The rice diet owes its discovery to the German scientist W alter Kempner, who in 1939 proved its effectiveness for medical purposes.

During numerous studies, Kempner found that people whose main diet is rice, the least rare diseases such as hypertension and diabetes. W alter Kempner suggested that the rice diet could be an effective way to successfully prevent high blood pressure, reduce weight, and address kidney problems. The results of the studies, which included more than 18 thousand people, exceeded all expectations. Patients thanked the dietitian for their excellent he alth and attractive appearance.

Since then, many diets have been developed. But it was the transformation, a slender figure as the visual results of eating rice that led to the fact that at present the rice diet is resorted to mainly for weight loss.

The "dark" side of the rice diet

Modern nutritionists recommend treating diets chosen for weight loss with caution and warn that:

• rice with excessive consumption removes from the body not only harmful s alts, but also potassium, which ensures the functioning of the heart;
• high fiber content against the background of disturbed water balance can lead to constipation;
• hard rice diet excludes the intake of proteins, fats and carbohydrates in the required ratio.

The decision to switch to a rice diet should preferably be taken after consulting a doctor. In significant volumes, rice is forbidden to be consumed by people suffering from cardiovascular diseases, kidney failure, pathologies of the gastrointestinal tract, who have had colds, as well as pregnant and lactating women.

Types of rice diets for weight loss

This diet can be designed for three, five, seven or more days. You need to lose weight smoothly, but qualitatively. Therefore, the choice of diet determines a lot:

• Protein-rice diet is designed for five days. Breakfast - 250 grams of boiled rice, after lunch - 300 grams of seafood.
• Buckwheat-rice diet. It lasts three to five days. Breakfast and dinner - vegetables, during the day - boiled buckwheat and rice. One of the best options for those who plan to lose weight.
• "Black" diet. Five to seven days. Three to four servings per day. 250 grams of brown and 30 grams of blackor wild rice.
• "Week". Lasts seven days. Boiled rice and vegetables, fruits as an exception.
• "Strict". Two or three days. One glass of boiled rice a day. Plus a green apple or freshly squeezed apple juice.

Rice "reefs"

Do you get fat from boiled rice? From cereals on the water they definitely do not get fat. Especially if unprocessed cereals are chosen for weight loss, and it is prepared without the addition of s alt and spices. When cooking rice, the number of calories in it is significantly reduced. For a figure, a portion of 150 grams per day is safe.

Do you get fat from boiled rice in water if you use the product for dinner? Since this is a carbohydrate product, it is better to eat it in the morning, for breakfast or at lunch.

How not to get fat?

White round short rice, along with white bread, sugar and pastries, is one of the main sources of fast carbohydrates. Fast (simple) carbohydrates have a high glycemic index. The glycemic index measures the degree to which blood sugar rises when eating. The more sugar, the higher the release of insulin.

If you eat white round short rice for a long time, then:

• body gets used to high insulin production;
• insulin will quickly transfer sugar from the blood and cause a constant feeling of hunger (due to insufficient blood glucose);
• a person will begin to consume more food than necessary, and this will lead to weight gain.

Do you get fat fromrice? A diet on white round short rice requires mandatory physical activity. If you exercise, this product will definitely not get better, nutritionists say.

Long grain white rice is made up of amylose. It has a lower glycemic index. The long grain white product also contains resistant starch. Do you get fat from rice? Such a product is more he althy and less conducive to obesity.

Food culture. Can you gain weight from rice?

Why do the Chinese get fat? From rice on the water or from what is added to it? In China, vegetables, sauces, and seasonings are widely added to cereals. The Chinese also love sea fish, sea animals, pork and poultry. The Chinese love for high-calorie food exacerbates European fast food. Do Chinese people get fat from white rice? Not a fact, say nutritionists.

Is it possible to recover from rice on the water? It all depends on what kind of diet with the content of this cereal you choose, what kind of cereals you eat, for how long and whether there is physical activity.

Conclusion

So, we looked at what this cereal is, whether they get better from rice and how to eat it right. Combining the right diet and regular sports training, you can dramatically change your he alth for the better. Not only excess weight will disappear, but also factors such as fatigue, drowsiness and bad mood.