August 18 is designated as 'Rice Day' in South Korea. While rice is a staple for Koreans, it often gets eliminated from diets when people start trying to lose weight due to the perception that 'eating rice leads to weight gain.' So, should one really cut out white rice to lose weight?
The Ministry of Agriculture, Food and Rural Affairs held a commemorative event at the Seoul Craft Museum on August 18 for the 12th Rice Day. The date was chosen based on the Chinese character for rice (米), which can be interpreted as 18 (八十八). It also signifies that it takes 88 steps by farmers to produce a single grain of rice.
White rice is neither an enemy of dieting nor a perfect health food. Rather than eliminating it, the focus should be on how and how much to consume this staple.
However, white rice undergoes more processing than brown rice, resulting in lower fiber content and faster digestion and absorption. This makes whole grains like brown rice and mixed grains relatively more favorable for blood sugar management.
According to the Food and Drug Administration's food nutrition database, 100 grams of cooked white rice contains 31.62 grams of carbohydrates, 2.56 grams of protein, and 0.2 grams of dietary fiber, with a low fat content of 0.47 grams. Essentially, rice is a carbohydrate food that provides energy necessary for bodily functions.
The drawbacks arise during the milling process. When brown rice is processed to remove the bran and germ, dietary fiber and some vitamins and minerals are also reduced. Data from the FDA indicates that brown rice contains 2.0 grams of dietary fiber per 100 grams, which is higher than that of white rice, and it also has relatively higher levels of minerals like magnesium and zinc.
The FDA recommends consuming whole grains like brown rice, which are richer in dietary fiber and minerals compared to refined grains, as a primary source of carbohydrates.
In terms of weight management, brown rice may have some advantages. A meta-analysis of 13 randomized controlled trials published in the 2022 journal 'Critical Reviews in Food Science and Nutrition' found that participants consuming brown rice lost an average of 1.63 kilograms more weight, had a body mass index (BMI) 0.58 kg/m² lower, and a waist circumference 2.56 centimeters smaller compared to those eating white rice.
Therefore, there is no need to ban white rice from a typical diet, but incorporating brown rice or mixed grains can be nutritionally beneficial. If consuming white rice, it is advisable to control portion sizes and pair it with vegetables and protein sources such as fish, meat, eggs, or tofu.
* This article has been translated by AI.
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