Will eating rice make you fat?

Rice and steamed bread are the two most common staple foods in our lives, especially in southern my country. Most people prefer to eat rice because the south is a rice-producing area. The calories in rice are relatively low, and if we don’t eat some rice during meals, we will feel hungry in a short while. So will eating too much rice make us fat?

Rice is the traditional staple food of the Chinese people and has been the best side dish for thousands of years. The raw material of rice, that is, rice, contains nearly 80% starch, but the fat content is extremely low. The calories of every 100 grams of cooked rice are reduced to about 120 kcal, which is only equivalent to the calories contained in one and a half apples.

If the rice is made into thick porridge, 5-6 times the amount of water should be added to one portion of rice, and the calories contained will be lower, unless oily ingredients are added to the rice, such as fried rice. If consumed normally, rice is not a fattening food, and rice porridge is a low-energy food. Moreover, refined rice contains lower calories than coarse rice.

During the weight loss period, rice should still be consumed normally, preferably no less than 2 taels of rice per day, and 2 taels of rice at noon is essential. If you really want to control your food intake, you can choose not to eat rice for dinner and replace it with fruits or vegetables.

Delicate and soft foods are not easy to make you feel full

According to the theory of appetite control, people will feel full after eating and will not want to continue eating for a period of time, which is called "satiety." Studies have shown that different foods have a huge difference in how filling they are. From a nutrient perspective, if people are given foods containing the same amount of energy, foods with the highest fat content are the least likely to make people feel full, while foods with high protein and fiber content can easily make people feel full, and this feeling of fullness can last longer; from the perspective of food taste, coarser or smoother foods can easily make people feel full, while fine and soft foods are not easy to bring a sense of fullness.

Studies have shown that the overly fine texture of white rice, eating too quickly, digesting too quickly, and low protein content may all be important reasons why white rice does not provide a satisfactory feeling of fullness. In contrast, brown rice, which is rich in dietary fiber, requires more chewing and its digestion speed is significantly slower, giving you a better sense of fullness.