Ricezempic: is there any evidence this TikTok trend will help you lose weight?
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If you spend any time looking at diet and lifestyle content on social media, you may well have encountered a variety of weight loss “hacks”.
One of the more recent trends is a home-made drink called ricezempic, made by soaking uncooked rice and then straining it to drink the leftover starchy water. Sounds delicious, right?
Its proponents claim it leads to weight loss by making you feel fuller for longer and suppressing your appetite, working in a similar way to the sought-after drug Ozempic – hence the name.
So does this drink actually mimic the weight loss effects of Ozempic? Spoiler alert – probably not. But let’s look at what the evidence tells us.
How do you make ricezempic?
While the recipe can vary slightly depending on who you ask, the most common steps to make ricezempic are:
- soak half a cup of white rice (unrinsed) in one cup of warm or hot water up to overnight
- drain the rice mixture into a fresh glass using a strainer
- discard the rice (but keep the starchy water)
- add the juice of half a lime or lemon to the starchy water and drink.
TikTokers advise that best results will happen if you drink this concoction once a day, first thing in the morning, before eating.
The idea is that the longer you consume ricezempic for, the more weight you’ll lose. Some claim introducing the drink into your diet can lead to a weight loss of up to 27 kilograms in two months.
Resistant starch
Those touting ricezempic argue it leads to weight loss because of the resistant starch rice contains. Resistant starch is a type of dietary fibre (also classified as a prebiotic). There’s no strong evidence it makes you feel fuller for longer, but it does have proven health benefits.
Studies have shown consuming resistant starch may help regulate blood sugar, aid weight loss and improve gut health.
Research has also shown eating resistant starch reduces the risk of obesity, diabetes, heart disease and other chronic diseases.
Resistant starch is found in many foods. These include beans, lentils, wholegrains (oats, barley, and rice – particularly brown rice), bananas (especially when they’re under-ripe or green), potatoes, and nuts and seeds (particularly chia seeds, flaxseeds and almonds).
Half a cup of uncooked white rice (as per the ricezempic recipe) contains around 0.6 grams of resistant starch. For optimal health benefits, a daily intake of 15–20 grams of resistant starch is recommended. Although there is no concrete evidence on the amount of resistant starch that leaches from rice into water, it’s likely to be significantly less than 0.6 grams as the whole rice grain is not being consumed.
Ricezempic vs Ozempic
Ozempic was originally developed to help people with diabetes manage their blood sugar levels but is now commonly used for weight loss.
Ozempic, along with similar medications such as Wegovy and Trulicity, is a glucagon-like peptide-1 (GLP-1) receptor agonist. These drugs mimic the GLP-1 hormone the body naturally produces. By doing so, they slow down the digestive process, which helps people feel fuller for longer, and curbs their appetite.
While the resistant starch in rice could induce some similar benefits to Ozempic (such as feeling full and therefore reducing energy intake), no scientific studies have trialled ricezempic using the recipes promoted on social media.
Ozempic has a long half-life, remaining active in the body for about seven days. In contrast, consuming one cup of rice provides a feeling of fullness for only a few hours. And simply soaking rice in water and drinking the starchy water will not provide the same level of satiety as eating the rice itself.
Other ways to get resistant starch in your diet
There are several ways to consume more resistant starch while also gaining additional nutrients and vitamins compared to what you get from ricezempic.
1. Cooked and cooled rice
Letting cooked rice cool over time increases its resistant starch content. Reheating the rice does not significantly reduce the amount of resistant starch that forms during cooling. Brown rice is preferable to white rice due to its higher fibre content and additional micronutrients such as phosphorus and magnesium.
2. More legumes
These are high in resistant starch and have been shown to promote weight management when eaten regularly. Why not try a recipe that has pinto beans, chickpeas, black beans or peas for dinner tonight?
3. Cooked and cooled potatoes
Cooking potatoes and allowing them to cool for at least a few hours increases their resistant starch content. Fully cooled potatoes are a rich source of resistant starch and also provide essential nutrients like potassium and vitamin C. Making a potato salad as a side dish is a great way to get these benefits.
In a nutshell
Although many people on social media have reported benefits, there’s no scientific evidence drinking rice water or “ricezempic” is effective for weight loss. You probably won’t see any significant changes in your weight by drinking ricezempic and making no other adjustments to your diet or lifestyle.
While the drink may provide a small amount of resistant starch residue from the rice, and some hydration from the water, consuming foods that contain resistant starch in their full form would offer significantly more nutritional benefits.
More broadly, be wary of the weight loss hacks you see on social media. Achieving lasting weight loss boils down to gradually adopting healthy eating habits and regular exercise, ensuring these changes become lifelong habits.
Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University and Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Homeopathy: Evidence So Tiny That It’s Not there?
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Homeopathy: Evidence So Tiny That It’s Not There?
Yesterday, we asked you your opinions on homeopathy. The sample size of responses was a little lower than we usually get, but of those who did reply, there was a clear trend:
- A lot of enthusiasm for “Homeopathy works on valid principles and is effective”
- Near equal support for “It may help some people as a complementary therapy”
- Very few people voted for “Science doesn’t know how it works, but it works”; this is probably because people who considered voting for this, voted for the more flexible “It may help some people as a complementary therapy” instead.
- Very few people considered it a dangerous scam and a pseudoscience.
So, what does the science say?
Well, let us start our investigation by checking out the position of the UK’s National Health Service, an organization with a strong focus on providing the least expensive treatments that are effective.
Since homeopathy is very inexpensive to arrange, they will surely want to put it atop their list of treatments, right?
❝Homeopathy is a “treatment” based on the use of highly diluted substances, which practitioners claim can cause the body to heal itself.
There’s been extensive investigation of the effectiveness of homeopathy. There’s no good-quality evidence that homeopathy is effective as a treatment for any health condition.❞
The NHS actually has a lot more to say about that, and you can read their full statement here.
But that’s just one institution. Here’s what Australia’s National Health and Medical Research Council had to say:
❝There was no reliable evidence from research in humans that homeopathy was effective for treating the range of health conditions considered: no good-quality, well-designed studies with enough participants for a meaningful result reported either that homeopathy caused greater health improvements than placebo, or caused health improvements equal to those of another treatment❞
You can read their full statement here.
The American FDA, meanwhile, have a stronger statement:
❝Homeopathic drug products are made from a wide range of substances, including ingredients derived from plants, healthy or diseased animal or human sources, minerals and chemicals, including known poisons. These products have the potential to cause significant and even permanent harm if they are poorly manufactured, since that could lead to contaminated products or products that have potentially toxic ingredients at higher levels than are labeled and/or safe, or if they are marketed as substitute treatments for serious or life-threatening diseases and conditions, or to vulnerable populations.❞
You can read their full statement here.
Homeopathy is a dangerous scam and a pseudoscience: True or False?
False and True, respectively, mostly.
That may be a confusing answer, so let’s elaborate:
- Is it dangerous? Mostly not; it’s mostly just water. However, two possibilities for harm exist:
- Careless preparation could result in a harmful ingredient still being present in the water—and because of the “like cures like” principle, many of the ingredients used in homeopathy are harmful, ranging from heavy metals to plant-based neurotoxins. However, the process of “ultra-dilution” usually removes these so thoroughly that they are absent or otherwise scientifically undetectable.
- Placebo treatment has its place, but could result in “real” treatment going undelivered. This can cause harm if the “real” treatment was critically needed, especially if it was needed on a short timescale.
- Is it a scam? Probably mostly not; to be a scam requires malintent. Most practitioners probably believe in what they are practising.
- Is it a pseudoscience? With the exception that placebo effect has been highly studied and is a very valid complementary therapy… Yes, aside from that it is a pseudoscience. There is no scientific evidence to support homeopathy’s “like cures like” principle, and there is no scientific evidence to support homeopathy’s “water memory” idea. On the contrary, they go against the commonly understood physics of our world.
It may help some people as a complementary therapy: True or False?
True! Not only is placebo effect very well-studied, but best of all, it can still work as a placebo even if you know that you’re taking a placebo… Provided you also believe that!
Science doesn’t know how it works, but it works: True or False?
False, simply. At best, it performs as a placebo.
Placebo is most effective when it’s a remedy against subjective symptoms, like pain.
However, psychosomatic effect (the effect that our brain has on the rest of our body, to which it is very well-connected) can mean that placebo can also help against objective symptoms, like inflammation.
After all, our body, directed primarily by the brain, can “decide” what immunological defenses to deploy or hold back, for example. This is why placebo can help with conditions as diverse as arthritis (an inflammatory condition) or diabetes (an autoimmune condition, and/or a metabolic condition, depending on type).
Here’s how homeopathy measures up, for those conditions:
(the short answer is “no better than placebo”)
Homeopathy works on valid principles and is effective: True or False?
False, except insofar as placebo is a valid principle and can be effective.
The stated principles of homeopathy—”like cures like” and “water memory”—have no scientific basis.
We’d love to show the science for this, but we cannot prove a negative.
However, the ideas were conceived in 1796, and are tantamount to alchemy. A good scientific attitude means being open-minded to new ideas and testing them. In homeopathy’s case, this has been done, extensively, and more than 200 years of testing later, homeopathy has consistently performed equal to placebo.
In summary…
- If you’re enjoying homeopathic treatment and that’s working for you, great, keep at it.
- If you’re open-minded to enjoying a placebo treatment that may benefit you, be careful, but don’t let us stop you.
- If your condition is serious, please do not delay seeking evidence-based medical treatment.
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Blackberries vs Blueberries – Which is Healthier?
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Our Verdict
When comparing blackberries to blueberries, we picked the blackberries.
Why?
They’re both great! But the humble blackberry stands out (and is an example of “foods that are darker are often more nutrient-dense”).
In terms of macronutrients, they’re quite similar, being both berry fruits that are mostly water, but blackberries do have 2x the fiber (and for what it’s worth, 2x the protein, though this is a small number obviously), while blueberries have 2x the carbohydrates. An easy win for blackberries.
When it comes to vitamins, blackberries have notably more of vitamin A, B3, B5, B9, C, and E, as well as choline, while blueberries have a little more of vitamins B1, B2, and B6. A fair win for blackberries.
In the category of minerals, blackberries have a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Blueberries are not higher in any minerals. Another easy win for blackberries.
Blueberries are famous for their antioxidants, but blackberries actually equal them. The polyphenolic content varies from one fruit to another, but they are both loaded with an abundance (thousands) of antioxidants, especially anthocyanins. Blackberries and blueberries tie in this category.
Adding up the sections makes for an easy, easy win for blackberries—but diversity is always best, so enjoy both!
Want to learn more?
You might like to read:
- Cherries vs Blueberries – Which is Healthier?
- Strawberries vs Cherries – Which is Healthier?
- Strawberries vs Raspberries – Which is Healthier?
- Goji Berries vs Blueberries – Which is Healthier?
Take care!
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New Eye Drops vs Age-Related Macular Degeneration
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We’ve written previously on preventative interventions against age-related macular degeneration (AMD):
How To Avoid Age-Related Macular Degeneration
…and then supplemented that, to to speak, with:
Fatty Acids For The Eyes & Brain: The Good And The Bad
However, what if ADM happens anyway?
Not a dry eye in the house
Age-related macular degeneration comes in two forms, wet and dry, of which, dry is by far the most common (being 9 out of 10 of all cases of AMD).
It sounds like the sort of thing that eye drops should be in order for, but in fact, the wetness vs dryness is about what’s going on inside the macula, not what’s happening on the surface of the eye. Up until now, the only treatments available (aside from supplement regimes, which we linked just above) have been injectable drugs, which:
- are not fun (yes, the injection goes into the eyeball)
- don’t actually work very well (modest improvements in vision; significantly better than nothing though)
…and even those won’t help in the late stages.
However, a Korean research team has developed eye drops with peptides that inhibit the interactions between Toll-like receptors (TLRs) and TLR-signalling proteins, in a way that addresses part of the pathogenesis of AMD:
That’s quite a dense read though, so here’s a pop-science article that explains it more simply, but in more detail than we can here:
New eye drop treatment offers hope for dry AMD patients
This is a big improvement from the state of affairs previously, in which eye drops really couldn’t help at all:
What eye drops can treat macular degeneration? ← pop-science article from January 2023
No AMD, and/but want your eye health to be better?
Check out these:
10 Great Exercises to Improve Your Eyesight ← you can quickly see the results for yourself
Take care!
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Try This At Home: ABI Test For Clogged Arteries
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Arterial plaque is a big deal, and statistically it’s more of a risk as we get older, often coming to a head around age 72 for women and 65 for men—these are the median ages at which people who are going to get heart attacks, get them. Or get it, because sometimes one is all it takes.
The Ankle-Brachial Index Test
Dr. Brewer recommends a home test for detecting arterial plaque called the Ankle-Brachial Index (ABI), which uses a blood pressure monitor. The test involves measuring blood pressure in both the arms and ankles, then calculating the ratio of these measurements:
- A healthy ABI score is between 1.0 and 1.4; anything outside this range may indicate arterial problems.
- Low ABI scores (below 0.8) suggest plaque is likely obstructing blood flow
- High ABI scores (above 1.4) may indicate artery hardening
Peripheral Artery Disease (PAD), associated with poor ABI results (be they high or low), can cause a whole lot of problems that are definitely better tackled sooner rather than later—remember that atherosclerosis is a self-worsening thing once it gets going, because narrower walls means it’s even easier for more stuff to get stuck in there (and thus, the new stuff that got stuck also becomes part of the walls, and the problem gets worse).
If you need a blood pressure monitor, by the way, here’s an example product on Amazon.
Do note also that yes, if you have plaque obstructing blood flow and hardened arteries, your scores may cancel out and give you a “healthy” score, despite your arteries being very much not healthy. For this reason, this test can be used to raise the alarm, but not to give the “all clear”.
For more on all of the above, plus a demonstration and more in-depth explanation of the test, enjoy:
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Want to learn more?
You might also like to read:
Take care!
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Invigorating Sabzi Khordan
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Have you ever looked at the nutritional values and phytochemical properties of herbs, and thought “well that’s all well and good, but we only use a tiny amount”? Sabzi khordan is a herb-centric traditional Levantine sharing platter served most commonly as an appetizer, and it is indeed appetizing! Never again will “start your meal with a green salad to ensure a gentle blood sugar curve” seem like a chore:
You will need
- Large bunch of parsley
- Small bunch of tarragon leaves
- Small bunch of basil leaves
- Small bunch of mint
- Small bunch of sorrel leaves
- 7 oz block of feta cheese (if vegan, a plant-based substitution is fine in culinary terms, but won’t have the same gut-healthy benefits, as plant-based cheeses are not fermented)
- 9 oz labneh-stuffed vine leaves in olive oil (if vegan, same deal as the above, except it’s harder to find plant-based substitutes for labneh (strained yogurt cheese), so you might want to use our Plant-Based Healthy Cream Cheese recipe instead and make your own)
- 2 tbsp za’atar (you can make your own by blending dried hyssop, dried sumac berries, sesame seeds, dried thyme, and salt—but if you haven’t had za’atar before, we recommend first buying some like the one that we linked, so that next time you know what you’re aiming for)
- 3 tbsp extra virgin olive oil
- 10 radishes
- 6 scallions
- 9 oz walnuts, soaked in water overnight and drained
- 1 cucumber, cut into batons
- Warm flatbreads (you can use our Healthy Homemade Flatbreads recipe)
Method
(we suggest you read everything at least once before doing anything)
1) Arrange the feta, labneh, za’atar, and olive oil in separate little serving dishes.
2) Arrange everything else around them on a platter.
3) Serve! You may be thinking: did we really need a recipe to tell us “put the things on a plate”? The answer here is that this one today was shared mostly as a matter of inspiration, because when was the last time you thought to serve herbs as the star of the dish? Plus, it’s an excuse to try za’atar, not something so commonly seen outside of the Levant.
An alternative presentation
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Herbs for Evidence-Based Health & Healing
- Making Friends With Your Gut (You Can Thank Us Later)
- 10 Ways To Balance Blood Sugars
Take care!
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The Vagina Bible – by Dr. Jen Gunter
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The vagina is mysterious to most men, and honestly, also to a lot of women. School education on this is minimal, if even extant, and as an adult, everyone’s expected to “just know” stuff. However, here in reality, that isn’t how knowledge works.
To remedy this, gynecologist Dr. Jen Gunter takes 432 pages to give us the low-down and the ins-and-outs of this remarkable organ that affects, and is affected by, a lot of the rest of our health.
(On which note, if you think you already know it, ask yourself: could you write 432 pages about it? If not, you’ll probably still learn some things from this book)
Stylistically, this book is more of a textbook in presentation, but the writing is still very much easy-reading. The focus is mostly on anatomy and physiology, though she does give due attention to relevant healthcare options; what’s good, what’s bad, and what’s just plain unnecessary. In such cases, she always has plenty of science to hand; it’s never just “one woman’s opinion”.
If the book has a downside, it’s that (based on other reviews) it seems to upset some readers with unwelcome truths, but that’s more in the vein of “she’s right, of course, but I didn’t like reading it”.
Bottom line: if you have a vagina, or spend any amount of time in close proximity to one, then this is a great book for you.
Click here to check out The Vagina Bible, and upgrade your knowledge!
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