Does eating rice make you fat?

Rice is the most common staple food in our lives. However, many people think that rice contains a lot of carbohydrates, so they will not eat rice in order to lose weight. In fact, this is a very incorrect method. The calories our body needs are provided by these staple foods. So, does eating rice really make you fat? Today we see what nutrition experts say.

From a nutritional point of view, rice provides starch, which is a type of carbohydrate. It is the main source of calories in the daily diet and the preferred source of calories for the body.

Carbohydrates can be divided into three categories: sugars (including monosaccharides and disaccharides), starch and dietary fiber. Sugars, syrups and honey are rich in monosaccharides or disaccharides; as for grains (such as rice) and root vegetables, they are rich in starch and dietary fiber, and each gram of carbohydrates can provide 4,000 calories. To absorb carbohydrates, we can find them from cereal products (such as cereal, bread, rice, noodles), fruits, vegetables, milk and beans.

Does eating rice really make you fat?

The most important principle that causes obesity is that the calories you eat are more than the calories you burn. In addition to carbohydrates, rice also contains some protein and very low fat content, so it is low in calories.

Unrefined grains such as brown rice, germ rice, whole grain rice, rice with nuts and seeds, etc., are also rich in dietary fiber, vitamins, minerals, and phytochemicals such as isoflavones. Eating a moderate amount of rice will not cause obesity. A diet high in oil and sugar is likely to cause obesity.

So it seems that there is really not much connection between rice and obesity. How can we eat rice to reduce calorie intake?

1. Let the rice cool down before eating

After the rice cools down, the molecular structure of the starch will change, becoming aged and hardened, producing resistant starch that is not easily digested and absorbed by the human body. For the same bowl of rice, the body absorbs less and the calories consumed also decrease, which is naturally conducive to weight loss.

2. Eat rice last

Rice mainly provides carbohydrates, which can easily cause blood sugar to rise. Especially when eating on an empty stomach, not only will you eat more unconsciously, but it will also cause your blood sugar to rise rapidly, stimulating the body to secrete excessive insulin, thereby promoting the accumulation of fat in the body and causing weight gain.

In order to delay the adverse effects of rapid rise in blood sugar on the body, you can choose to eat rice last. It is not easy to eat too much at this time, which is also helpful for weight control.

3. Eat with rice

The refined white rice we usually eat is made through fine processing, and its nutritional content is greatly reduced, especially the B vitamins that promote metabolism. Therefore, eating rice with other foods can not only achieve a balanced nutrition, but also reduce food calories and help you lose weight!

After reading today’s introduction, white rice is not equal to obesity! The carbohydrates broken down in white rice can be immediately digested, absorbed, and converted into useful glucose, which can be used directly by the body as fuel. Therefore, you won’t necessarily become fat if you fully utilize the benefits of white rice! In fact, as long as you make full use of the three major nutrients needed by the human body: carbohydrates, protein, and fat, you can have a curvy figure.