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Is rice good for weight-loss?

By Dr Jorge Metri (PhD) | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 05/05/2023 | Next review date: 05/05/2025
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The contents of this article are fact-based except otherwise stated within the article.

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Author bio

Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.

Dr Jorge Metri’s highlights:

  • Invited Reviewer of two international scientific Journals
  • PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
  • Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • Bachelor’s degree in Nutrition at the Universidad Latino

“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.

Professional experience:

Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.

Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.

In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.

Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.

Education:

  • 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
  • 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.

Main publications of Jorge Metri:

Conference papers:

You can view some of Dr Metri’s work below and links to his professional profiles:

LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/ 

Research Gate:  https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2 

Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es 

ORCID: https://orcid.org/0000-0002-7333-3688 


Dr Jorge Metri (PhD)
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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights: 

  • Research and Technology at the Brazilian Agricultural Research Corporation
  • PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
  • Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

 

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience: 

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate, 

 

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow. 

 

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed. 

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

 

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity. 

 

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies. 

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

  • 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
  • 1999 One year scholarship at the Technical University of Munich
  • 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

 

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

 

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658. 

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

 

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

 

You can view some of Dr Anny’s work below and links to her professional profile. 

 

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2  

 

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100  

 

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ  

 

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

 


Dr Anny Manrich (PhD)
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This brief guide will answer the query “Is rice good for weight loss?”. It presents more information regarding the nutritional quality of different types of rice, some tips to achieve a healthier diet and how to incorporate rice in your meals.

Is rice good for weight-loss?

Yes, rice could be a good option for weight loss with an adequate management of your macronutrients (1,2). However, you should take into account several points, for example, you should maintain a varied diet, always including vegetables and meat, and brown rice could provide more fiber than white rice. 

Why is rice good for weight-loss?

Rice is good for weight loss because it contains fiber, which could make you feel satiety after eating. So the rice is just one way to make you eat fewer calories. When you eat fewer calories and expend energy, your body will use your energy stores, and then you will see a gradual weight loss (2).

It is important to keep in mind that your body needs energy and many nutrients. You must eat a certain quantity of food to provide your body with energy and nutrients (3,4).

What is the optimal amount of macronutrients you should ingest?

There is no single answer for what is the optimal amount of macronutrients you should ingest for weight loss. In fact, this is still a matter of research among nutrition scientists (4). Nevertheless, there are general rules for different meal plans. You can look at them in the following table:

DietCarbohydratesFats/lipidsProtein
Average diet (Food and Nutrition Board of the Institutes of Medicine)45 – 65 %20 – 35 %10 – 35 %
Low-carbohydrate diet15 – 20 %70 %10 – 15 %
Low-fat diet75 %10 %15 %

*Adapted from Manore (4) and Seid et al. (5)

Every person has different needs, so you should look for a nutrition specialist to discuss what would be yours.

As it is stated in the study of Cena et al. (6), a healthier diet contains every food group, fruits, vegetables, grains (cereals and legumes), and meats.

What is the carbohydrate and protein content in different types of rice?

The carbohydrate content in 1 cup (0.24 l) of cooked rice is: 44.2 g in white rice, 49.6 g in brown rice, and 34.9 g in wild rice; regarding fiber, white rice provides you the least amount of fiber (0.63 g) and brown and wild rice can give you around 2.95 and 3.12 g (7,8,9).

On the other hand, the protein in 1 cup (0.24 l) of cooked rice is: 4.22 g in white rice, 5.32 in brown rice, and 6.54 g in wild rice (7,8,9).

Which rice is Better for Weight Loss?

Brown rice and wild rice seem to be better than white rice for weight loss, mainly because they contain more fiber. This will increase your satiety, thus, it is probable that you eat fewer calories, favoring weight loss (2,10).

Another possible reason is because brown and wild rice contain much more micronutrients (iron and zinc) and antioxidants (like polyphenols and phytosterols), associated with better weight management (11). 

How can you incorporate rice into a healthy weight loss diet?

You can incorporate rice into a healthy weight loss diet by combining it with different foods; making recipes like these with plenty of vegetables, lean meat, and doing regular exercise will help you reach your goals (6).

Remember to consult a nutrition expert to get professional advice on your specific needs. 

What are the possible health risks of consuming rice for weight loss?

There are possible health risks of consuming rice for weight loss, the first one is a nutritional deficiency if you do not include variety in your diet. As mentioned before, your body needs energy and nutrients from other food sources like vegetables, fruits, and meat (6). 

Regarding the quality of rice, sometimes it could be contaminated with potentially harmful components, like Arsenic. This is a metal that could be present in rice due to contaminated water. The best thing you can do to avoid Arsenic is washing your rice with a lot of water prior to cooking (12).

Conclusion

This brief guide answered the query “Is rice good for weight loss?”. It presented more information regarding the nutritional quality of different types of rice, some tips to achieve a healthier diet and how to incorporate rice in your meals.

References

  1. Ard JD, Rosati R, Oddone EZ. Culturally-sensitive weight loss program produces significant reduction in weight, blood pressure, and cholesterol in eight weeks. J Natl Med Assoc. 2000;92(11):515-523.
  1. Kim JY, Kim JH, Lee DH, Kim SH, Lee SS. Meal replacement with mixed rice is more effective than white rice in weight control, while improving antioxidant enzyme activity in obese women. Nutr Res, 2008;28(2):66–71.
  1. Alpert PT. The role of vitamins and minerals on the immune system. Home Health Care Manag Pract, 2017;29(3):199–202.
  1. Manore MM. Exercise and the Institute of Medicine recommendations for nutrition. Curr Sports Med Rep, 2005;4(4):193–8.
  1. Seid H, Rosenbaum M. Low carbohydrate and low-fat diets: What we don’t know and why we should know it. Nutrients, 2019;11(11):2749.
  1. Cena H, Calder PC. Defining a healthy diet: Evidence for the role of contemporary dietary patterns in health and disease. Nutrients, 2020;12(2):334.
  1. FoodData central [Internet]. Usda.gov. [cited 27 Apr. 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101625/nutrients
  1. FoodData central [Internet]. Usda.gov. Usda.gov. [cited 27 Apr. 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101631/nutrients
  1. FoodData central [Internet]. Usda.gov. Usda.gov. [cited 27 Apr. 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  1. Jarrar AH, Beasley JM, Ohuma EO, Cheikh Ismail L, Qeshta DA, Mohamad MN, et al. Effect of high fiber cereal intake on satiety and gastrointestinal symptoms during Ramadan. Nutrients, 2019;11(4):939.
  1. Saleh ASM, Wang P, Wang N, Yang L, Xiao Z. Brown rice versus white rice: Nutritional quality, potential health benefits, development of food products, and preservation technologies. Compr Rev Food Sci Food Saf, 2019;18(4):1070–96.
  1. Kumarathilaka P, Seneweera S, Ok YS, Meharg A, Bundschuh J. Arsenic in cooked rice foods: Assessing health risks and mitigation options. Environ Int, 2019;127:584–91.