The quest for effective and accessible weight loss strategies has led to the exploration of various dietary approaches. Among these, rice-based diets and drinks have garnered attention, with claims ranging from quick-fix solutions to traditional health remedies. This article delves into the science behind diet rice drinks, examining their potential benefits, risks, and overall effectiveness for weight management and health.
The Rise of "Rice-Zempic" and Other Rice-Based Trends
In an era where medications like Ozempic and Mounjaro have gained popularity for weight loss, but accessibility and cost remain barriers, alternative strategies have emerged. One such trend is the "rice water weight loss trick," involving drinking the starchy water left over from soaking or cooking rice. Additionally, the term "rice-zempic" has surfaced, referring to a concoction of unwashed rice, warm water, and lime juice, purported to aid weight loss. These trends often draw parallels to established weight loss medications, as seen with "Oatzempic" and "natural Mounjaro," but lack the scientific backing of their pharmaceutical counterparts.
Recipe for 'Rice-zempic'
There are variations on ‘rice-zempic’, but it usually includes a similar recipe that features three ingredients: unwashed rice, warm or hot water, and lime juice. People say that they let the rice steep in water overnight, remove the rice, add the lime juice, and drink the leftover starchy solution. Some note they’ll drink it about a half an hour before eating, and then follow their usual diet.
Potential Risks of Rice Water Consumption
While rice water is generally considered safe, potential risks exist, particularly concerning food safety and nutritional balance.
Microbiological and Chemical Safety
Darin Detwiler, author of "Food Safety: Past, Present, and Predictions" and a professor at Northeastern University, warns about the microbiological and chemical safety risks of drinking unwashed, uncooked rice water. Raw rice can harbor bacterial spores like Bacillus cereus, as well as residues from pesticides, herbicides, and arsenic, especially in contaminated regions. Washing rice before use helps remove surface contaminants, reducing the likelihood of ingesting harmful residues.
Read also: The Rice Diet and the "Rice-Zempic" trend explored
Carbohydrate Content and Weight Regain
Mir Ali, M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center, notes that rice water is likely high in carbohydrates, which, in excess, can be counterproductive to weight loss. Moreover, any weight loss achieved through this method may be temporary, as it doesn't involve sustainable lifestyle changes.
Exacerbation of Acid Reflux
The addition of lime juice to rice water may exacerbate symptoms of underlying health conditions like acid reflux, according to Dr. Kunal Shah.
Rice Water and Weight Loss: Examining the Evidence
The effectiveness of rice water for weight loss is a subject of debate among experts.
Limited Scientific Backing
Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy, emphasizes the lack of scientific evidence supporting the claim that rice water significantly impacts weight loss. While rice water may provide a source of energy from its starch content, it lacks the properties to mimic the effects of weight loss medications.
Potential for Bloating
Dr. Kunal Shah points out that rice water can cause bloating due to the expansion of starch in the stomach, creating a short-lived feeling of fullness.
Read also: The Hoxsey Diet
Calorie Content and Satiety
Dr. Ali suggests that rice water, being relatively low in calories, may cause people to feel full before a meal, leading to reduced food intake. However, he stresses that it is not comparable to medications like Ozempic and Wegovy, as it lacks hormonal effects.
Potential Benefits of Rice Water
Despite the limited evidence for weight loss, rice water may offer some nutritional benefits.
Resistant Starch
Some claim that rice water contains resistant starch, a complex carbohydrate linked to weight management. Resistant starch is usually created when rice is cooked and then cooled.
Vitamins and Minerals
Rice contains vitamins and minerals like iron, calcium, magnesium, and zinc, although it is uncertain if these nutrients transfer to rice water in significant amounts.
The Rice Diet: A Historical Perspective
The rice diet, developed by Walter Kempner in the 1940s, was originally intended to treat high blood pressure and kidney failure. It is a high-carbohydrate, low-fat, low-protein diet. While it has been used for weight loss, its restrictive nature may lead to nutritional deficiencies or muscle loss.
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Kempner's Original Rice Diet
Kempner's diet consisted mainly of fruit and rice, totaling 2,000 calories a day, with very low levels of salt, protein, and fat. In 1975, Kempner and other researchers tested the diet in combination with exercise as a treatment for obesity in 106 people. All participants lost at least 45 kilograms (99 pounds) over the duration of the study.
The Rice Diet Solution
Kitty and Robert Rosati popularized the diet as a weight loss method in 2006 with their book, The Rice Diet Solution. It involves a calorie deficit and recommends lifestyle changes like mindful eating, relaxation, exercise, and social connection.
Potential Risks of the Rice Diet
The Rice Diet Solution has three phases with different versions of the diet for varying amounts of time per week. In general, people should not make dramatic changes to their diet without first consulting a doctor. The restrictive nature of both versions of the rice diet could result in:
- Muscle loss
- Low energy
- Nutritional deficiencies
- Low essential fatty acids (EFAs)
Rice Fasting (Ohsawa Diet #7)
Rice fasting, particularly the Ohsawa #7 diet, involves abstaining from all foods and drinks except water and brown rice for a set period, typically 10 days. Proponents claim it offers benefits such as detoxification, boosted metabolism, improved brain function, and enhanced immunity.
Origins of Rice Fasting
Rice fasting gained prominence through George Ohsawa, a Japanese philosopher who advocated macrobiotics as a means to achieve health and happiness through nutrition.
Benefits of Brown Rice Fasting
Advocates suggest that brown rice fasting promotes detoxification, boosts metabolism, improves brain function, enhances the immune system, rejuvenates the skin, improves insulin sensitivity, reduces the risk of heart disease, and balances energy systems.
Fermented Rice and its Potential Benefits
Fermented rice, such as Xaj-pani, a traditional beverage from Assam, India, offers a unique approach to incorporating rice into the diet. Fermented foods contain probiotics that have been associated to a wide range of health benefits, including improved digestion and immunity.
Xaj-pani: A Traditional Fermented Rice Beverage
Xaj-pani is prepared by fermenting glutinous rice with medicinal herbs, resulting in a beverage rich in yeasts, molds, and lactic acid bacteria (LAB). It is associated with the social and religious belief system of the Ahoms or Tai-Ahoms, an ethnic community of Assam. The traditional starter culture consists of various medicinal plant and their extracts along with microorganisms that initialize and controls the taste, aroma and alcohol content of the beverage.
Synbiotics and Gut Health
Synbiotics, a combination of prebiotics and probiotics, can potentially influence the gut microbiota, which in turn regulates mental health and the state of mind. Fermented rice beverages like Xaj-pani may offer synbiotic benefits, promoting gut health and overall well-being.
Cereals as Substrates for Probiotics
Cereals like rice provide nutrients that are easily absorbed by probiotics, act as excellent Lactobacilli transporters through the gastrointestinal tract, and accelerate the growth of axenic and co-culture fermentations of probiotic microbes.
Integrating Rice Water into a Healthy Diet
If considering incorporating rice water into a diet, it's crucial to do so in a balanced and informed manner.
Balanced Approach
Consume rice water before meals to boost satiety, or drink it instead of higher-calorie sugar-sweetened drinks. It's also essential to eat nutritious foods from each of the following food groups to maintain high energy and minimize the risk of nutrient deficiencies:
- Fruits
- Vegetables
- Whole grains
- Protein foods
- Dairy foods or plant-based equivalents
- Avocados, olive oil, nuts, seeds, and other heart-healthy fats
Combining with Other Healthy Practices
Pair rice water with:
- Healthy foods: Fiber- and protein-rich foods help boost satiety
- Regular physical activity: Consistent exercise increases energy expenditure and helps prevent weight gain.
- Stress reduction: Stress raises cortisol, which can inhibit weight management.
- High-quality sleep: Studies show that sleep deprivation is a risk factor for weight gain.
- Avoid smoking and excessive alcohol: Alcohol may promote weight gain.