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Buckwheat or rice: which side dish burns fat faster
14.02.2025 02:10
Debates about which cereal is more effective for weight loss have been tearing up Internet forums for decades.
A study in Nutrition & Metabolism put an end to the dietary controversy by measuring the effects of buckwheat and rice on metabolism.
The results have turned our understanding of “healthy” carbohydrates upside down.
What are the benefits of buckwheat
Buckwheat, contrary to stereotypes, is not a grain.
This pseudo-cereal contains chiroinositol, a substance that stimulates cell sensitivity to insulin.
A 2022 study published in The American Journal of Clinical Nutrition found that regular buckwheat consumption reduced leptin levels by 17%.
Accordingly, the body begins to use fat reserves more actively.
What are the benefits of rice
Rice, especially white rice, acts differently.
A high glycemic index provokes a sharp release of insulin, which blocks lipolysis, the process of breaking down fats.
However, heat treatment is a game changer.
Roasted buckwheat loses 40% of rutin, a flavonoid that accelerates microcirculation in adipose tissue.
Parboiled rice, according to Food Chemistry, preserves amylose, a type of starch that slows the absorption of carbohydrates.
The paradox is that with the same calorie content, buckwheat provides long-term satiety due to protein, while rice provides a quick energy boost.
The secret to fat-burning potential lies in fiber.
Buckwheat contains 10 grams of dietary fiber per serving—three times more than brown rice.
The rice diet, on the other hand, stimulated the growth of microorganisms that promote weight gain.
The danger of rice is not in the calories, but in its addiction. High levels of glutamic acid activate the umami taste receptors, causing the desire to eat more.
Nutritionists from the Harvard TH Chan School of Public Health recommend alternating grains.
Buckwheat is suitable for breakfast and dinner, rice is suitable for training days with high carbohydrate needs.
You will need to follow the rule: brown rice is preferable to white, and boiled buckwheat is healthier than fried.
