“Brown (Ofada) rice makes you lose weight.”
Verdict: Not exactly.
Brown rice does not automatically cause weight loss.
What it does do is this:
- It has more fiber than white rice
- It keeps you full for longer
- It may help you eat less overall
But, brown rice and white rice have almost the same calories.
If you eat a big plate of brown rice every day, you can still gain weight.
If you eat a moderate portion and pair it well (vegetables + protein), it can support your goals.
So what really matters?
Not just what you eat but how much, how often, and what you eat it with. Oh, and also how you eat it! If you don’t know what I mean, read this – https://chatwithdrketch.com/2025/12/18/fact-or-fiction-nutrition-edition/
Brown rice is a better choice, not a magic solution.
4. “Swallow makes you fat.”
Verdict: Swallow doesn’t automatically make you fat.
What makes the difference is:
- The size of the portion
- The kind of soup
- The amount of oil
- How often it’s eaten
A mountain of eba with oily egusi every night will show up differently from a modest portion with vegetable soup and protein.
Bottom line:
No food needs to be demonised. Just understood, enjoyed wisely, and eaten in moderation.
Which of these myths did you grow up hearing the most? 😊

