This statistic indicates that these adolescents may be consuming rice with foods that older generations did not eat, potentially leading to weight gain. Those who ate more white rice also had the lowest scores for nutrient intake when measured with the recommended intake ( 20). One study among Iranian adolescents showed that those with the highest rice intake had the greatest association with obesity and overweight. However, there has also been an increased push for replacing white rice with whole grains like brown rice ( 1). As a result, the number of people with overweight or obesity has skyrocketed in many countries over the past few years ( 19). However, this trend may be changing, as diets in these countries become influenced by the standard Western diet. In older Chinese adults, a dietary pattern high in rice and vegetables seems to help prevent weight gain, large waist circumference, and obesity ( 18). In these countries, people may consume rice with almost every meal, and it seems to protect against weight gain and high blood pressure in these populations ( 18). For example, Asia accounts for an estimated 90% of the rice produced in the world ( 1). White rice is the predominant source of carbs in those countries. However, obesity rates have since changed worldwide, especially when you look at the effects of the epidemic on a global scale ( 17). Rice is a staple food in many countries that, until recently, had relatively low percentages of people with overweight or obesity. However, most studies have found no link between white rice and weight change or associated it with weight loss. Summaryīrown rice may contribute to weight management and promote healthy cholesterol levels. White rice holds less nutritional value than other types of rice and may be considered “empty” calories, meaning it does not negatively impact the body but doesn’t help it much either. While white rice does have some health benefits, there’s no clear evidence that it’s linked directly to weight gain - only that whole grain rice may be best to help support weight management ( 14). This replenishment makes it more nutritious.Įnriching white rice increases its content of the following vitamins and minerals ( 13): Instead, you can prepare enriched white rice, a healthier white rice option.Įnrichment involves adding vitamins and other nutrients that were lost when the whole grain rice was processed into a refined grain. However, you may not need to exclude white rice just yet. It contains many vitamins and minerals necessary for your immune system, thyroid function, and other essential body functions. Your stomach may feel full with all the fiber and leave you satisfied with fewer calories, helping you eat less overall, which may support weight management. When you lower your cholesterol, you also reduce your risk of heart disease, stroke, and obesity.
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