Is the rice diet 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.

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:

Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.

Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.

Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.

Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.

Conference papers:

Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108

Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.

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 the rice diet good for weight-loss?”. It presents more information regarding the carbohydrate and protein in different types of rice, and some tips to achieve a healthier diet with rice.

Is the rice diet good for weight-loss?

Well, the more accurate answer is no; you definitely will lose weight with the rice diet, but it is extremely risky for the lack of nutrients. Consuming only rice will provide you with nothing but carbohydrates, incomplete proteins, and some amount of fiber (1,2).

Why can rice promote weight-loss?

Rice can promote weight loss because it contains fiber. Since fiber is not digestible, and it slows your gastric emptying, you will be more likely to eat less food throughout the day. Finally, this will lead you to eat fewer calories and achieve weight loss (2).

However, your body and metabolism do not need only energy, it needs many other nutrients from all group foods like meats, dairy products, fruits, vegetables, and legumes (3,4).

What are the risks of doing a Rice Diet?

The main risk of doing a Rice Diet is protein malnutrition. Protein malnutrition will deplete your energy storage and then your body will need to use your muscles as an energy source (5).

This can have severe health consequences like limited growth in the case of children, increase the risks of illness, and even damage to some organs like liver or kidneys (5).

Moreover, Rice does not provide you with all micronutrients. Rice is mainly a source of thiamine, riboflavin, vitamin E, zinc, phosphorus, and calcium. The deficiency in other important vitamins like A and D could produce loss of eyesight and increase risk of osteoporosis (6).

Moreover, the deficiency in minerals like Iron and Selenium can produce anemia or immunological suppression, respectively. In the case of Selenium, this could increase the risk of having cancer and neurological impairment (7).

Do all rice have the same content in carbohydrate and protein?

No, you will find fewer proteins in white rice; in the same way, it is the rice that has the fewest fiber. Brown rice and Wild Rice have more protein and fiber, and in the case of Wild Rice, it also has more protein. This is because white rice does not have the husk, where most of the nutrients are concentrated (8,9,10).

A cup (0.24 l) of cooked rice will provide you with the following nutrients:

	Protein (g)	Carbohydrates (g)	Fiber (g)
White Rice	4.22	44.2	0.63
Brown Rice	5.32	49.6	2.95
Wild Rice	6.54	34.9	3.12

Adapted from USDA FoodData Central (8,9,10).

What are the drawbacks of rice proteins?

The major drawback of rice protein is that it lacks Lysine, an essential amino acid. The protein contains amino acids, which are building blocks for building muscles, creating tissues for organs, immune cells, and enzymes for digesting your foods (11).

Therefore, eating only incomplete proteins will weaken your body, and your immune system will not be able to fight against diseases; you will lose muscle mass and strength; and it could compromise the growth in children (11).

What rice should I choose for my healthy diet?

If you are looking to incorporate rice into a healthy diet, you should consider brown rice or wild rice as the top choice! Since these have more fiber and protein, you will get the benefits of feeling satiety after eating. This will help you limit your energy intake and promote weight loss (12,13).

Besides, these two types of rice have antioxidants and minerals like iron, zinc, polyphenols, and phytosterols which are known to help for better weight management and preventing cardiovascular diseases (12).

How can you incorporate rice into a healthy diet?

To incorporate rice into a healthy weight loss diet, you can consider combining it with vegetables, meats, and legumes. To complement the lack of Lysine in Rice protein, you can eat meats like beef, poultry, pork, or fishes; another option is using legumes like lentils or chickpeas (14,15).

Try these recipes, all of them look amazing.

Conclusion

This brief guide answered the query “Is the rice diet good for weight-loss?”. It presented more information regarding the carbohydrate and protein in different types of rice, and some tips to achieve a healthier diet with rice.

References

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.

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.

Alpert PT. The role of vitamins and minerals on the immune system. Home Health Care Manag Pract, 2017;29(3):199–202.

Manore MM. Exercise and the Institute of Medicine recommendations for nutrition. Curr Sports Med Rep, 2005;4(4):193–8.

Otiti MI, Allen SJ. Severe acute malnutrition in low- and middle-income countries. Paediatr Child Health, 2021;31(8):301–7.

Kaidar-Person O, Person B, Szomstein S, Rosenthal RJ. Nutritional deficiencies in morbidly obese patients: a new form of malnutrition? Part A: vitamins: Part A: Vitamins. Obes Surg,. 2008;18(7):870–6.

Stein AJ. Global impacts of human mineral malnutrition. Plant Soil, 2010;335(1–2):133–54.

FoodData central [Internet]. Usda.gov. [cited 27 Apr. 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101625/nutrients

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