Does Rice-Zempic Do Anything? What Doctors Want You to Know
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."You're probably aware that quick-fix weight loss hacks generally aren't recommended by healthcare professionals and, if you're concerned about your weight, it's always a good idea to check in with a doctor for guidance.
But lately, people on TikTok are claiming rice water, a.k.a. 'rice-zempic,' has helped them lose weight. So, it's fair to wonder what this is about.
While medications like Ozempic and Mounjaro have exploded in popularity, they can be pricey and aren't always accessible. That's opened the door for unproven strategies that claim to be as good as these injectables for helping people lose weight. Enter rice water for weight loss.
Here's the backstory, plus what doctors and a dietitian really think about it.
Meet the experts: Kunal Shah, M.D., is an assistant professor in the division of endocrinology at the Rutgers Robert Wood Johnson Medical Center. Mir Ali, M.D., is a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center; Scott Keatley, R.D., is co-owner of Keatley Medical Nutrition Therapy; Darin Detwiler, author of the book Food Safety: Past, Present, and Predictions and a professor at Northeastern University
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.
There are a few potential risks to keep in mind with rice water, including some food safety concerns.
'Drinking unwashed, uncooked rice water poses clear microbiological and chemical safety risks,' says Darin Detwiler, author of the book Food Safety: Past, Present, and Predictions and a professor at Northeastern University. Raw rice can carry bacterial spores like Bacillus cereus, along with residues from pesticides, herbicides, and arsenic, especially in regions where water or soil is contaminated, Detwiler points out. 'Washing rice before use helps remove surface contaminants,' Detwiler says. Skipping that step increases the likelihood of ingesting residues, especially if the rice isn't organic or clearly labeled as washed or pre-cleaned.'
Separately, Mir Ali, M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center, points out that this drink is likely high in carbohydrates, noting that, in excess, they can be 'counterproductive' to weight loss. And weight regain (if you lose any in the first place) is also a risk, Dr. Ali says. 'This weight loss will be temporary because you're not making permanent, healthy, long-term changes,' he says. 'Once you stop doing this kind of thing, the weight will come back.'
Also, if you have an underlying health condition like acid reflux, downing lime juice daily may exacerbate symptoms, Dr. Shah says.
Maybe, but it's probably not as significant as people are hoping. 'It is relatively low-calorie—it's just starchy water,' says Dr. Ali. Rice water may cause people to feel full before a meal, leading them to eat less than they normally would, Dr. Ali says. (It's not clear where the lime juice comes in, but it may simply be used to add flavor.)
But this hack has 'zero scientific backing,' says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. 'While rice water may have some nutritional benefits, such as providing a source of energy from its starch content, there is no evidence to suggest it has any properties that would significantly impact weight loss,' especially in the manner that some weight loss medications do, he says.
Rice water can also make you feel bloated, points out Kunal Shah, M.D., an assistant professor in the division of endocrinology at the Rutgers Robert Wood Johnson Medical Center. 'The starch expands in your stomach and can make you feel full—but it's very short-lived,' he says.
Also, doctors stress that rice water is not in the same ballpark as medications like Ozempic and Wegovy. 'It's really not metabolically helping you at all,' Dr. Shah says. 'It doesn't in any way mimic Ozempic,' Dr. Ali agrees. 'It has no hormonal effects like Ozempic.'
There are some claims that rice water contains resistant starch, a complex carbohydrate that the body can't break down to be digested. (Resistant starch is linked with weight management.) But while resistant starch is usually created when rice is cooked and then cooled, it's not clear if making rice water actually has this effect.
Rice itself also contains vitamins and minerals like iron, calcium, magnesium, and zinc, but it's uncertain if those nutrients transfer to rice water.
If you want to lose weight and you're not sure where to start, it's a good idea to consult with a healthcare provider first, Dr. Ali says. They can give you an evaluation and provide scientifically-sound advice to help you meet your goals. But drinking rice water really isn't the safest way to lose weight, both from a food safety and overall health perspective. 'I don't want people to misconstrue this as Ozempic—it's not,' Dr. Ali says.
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