The Truth About Brown Rice and Weight Loss

  • by ReduceTalwalkars
  • 1 year ago
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Facts About Brown Rice and Weight Loss

Brown rice is rich in nutrient and is hence beneficial in weight loss and its management. When it comes to weight loss, the first thing that always comes to our mind is to start avoiding rice in our daily diet.

While most people avoid rice in their diet because of the large amount of calories it contains, they are also discovering that they can still eat this carbo food in the form of brown rice. Brown rice is a heartier, fibre-packed alternative to white rice.

Brown Rice for Diet

When it comes to weight loss, the first thing that always comes to our mind is to start avoiding rice in our daily diet. We always keep lingering over the same question – Is rice fattening? Well, the answer to that question depends upon the kind of rice you opt for in your daily diet.

Brown rice is whole grain rice. If only the outermost covering of the rice grain is removed (husk), brown rice is obtained. When the underneath bran layer and germ are removed along with the outer husk, white rice is obtained. Both of them have similar calorie and carbohydrate content but the main difference between them lies in the nutritional content. Several vitamins like vitamin B1 & vitamin B2, iron, magnesium, dietary fibre and fatty acids are lost in processing and polishing process of white rice.

Still not sure if you should switch from White to Brown rice? These facts are sure to change your mind!

Brown Rice

1.Brown rice can prevent overeating

Yes, you heard it right! Brown rice enhances satiety because it is a great source of dietary fibre. About 1.8g of fibre is present per 100 grams of brown rice. While fibre adds bulk to the food and makes one feel full, white rice contains insoluble fibre which cannot be digested easily. Brown rice contains soluble fibre along with water and makes the stomach full. Thus, over eating is avoided. Fibre also aids in good digestion. This translates to regular bowel movement which helps you consistently dispose of what you’ve eaten.

2.Brown rice reduces the risk of metabolic syndrome

Metabolic syndrome is a cluster of biochemical and physiological abnormalities associated with the development of cardiovascular disease and type 2 diabetes. Refined grains like white rice are strongly linked with metabolic syndrome.

3.Brown rice facilitates slow sugar release

One of the health benefits of brown rice is that it aids in stabilising blood sugar levels through its slow sugar release. Brown rice would definitely be beneficial for diabetics on diet. It also helps people avoid or help with type 2 diabetes as brown rice has a really low glycemic index and does not add to the rise of blood sugar levels in the body.

It also provides a plenitude of other health benefits like regulating blood pressure, avoiding the risk of colon and breast cancer, helps in preventing gall stones, strengthening of bones and, reduces risk of heart diseases.

4.Brown rice helps in maintaining low-fat diet

Brown rice consists of only 0.9g of fat per 100g. It is a healthy carb that boosts metabolism and burns fat. Plus, brown rice is a low-energy-density food, meaning it’s heavy and filling but low in calories. This is highly useful for obese people who need to consume low-fat diet.

Organic Rice, Brown Rice

5.Brown rice maintains energy levels

Those carbs might be high in calories, but they’re also energizing for your muscles, so the carbs in brown rice can keep your energy levels up to burn calories during your workouts. It contains 5.03g of protein per 100g. This protein cannot fulfill our body’s total protein requirement and hence should be had in combination with plant or animal derived protein.

Brown Rice – New Trend

Are you curious about how to include Brown Rice in your daily diet? Read on!

Avoid continuous washing of rice as many of the nutrients are lost while washing. If your rice variety is organic, excessive washing is not required.

Brown Rice Benefits

Brown Rice for Healthy Lifestyle



Though brown rice deserves a place in your meal plan, it’s essential to measure your portions and stick to a half-cup to one-cup serving size. Because it’s a calorie-dense food, even subtly increasing your portion size can add up to lots of extra calories over time, which can sabotage your weight loss.

Brown rice should definitely be your diet staple because it’s healthy, easy to prepare and endlessly versatile in the kitchen. Simply eating brown rice without making other changes to your diet might not help you lose a lot of weight, but it does have some demonstrated weight loss benefits.

Serve brown rice as part of healthy, diet-friendly meals in a calorie-controlled diet, and follow a regular exercise routine for long-term weight loss success.

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