Eat brown rice to lose weight: 11 reasons to start today!

If you’re on a weight loss journey, consider switching to brown rice. There are many reasons to use brown rice instead of white rice, most related to health. At the same time, brown rice can help you lose weight that is “persisting on”.

Rice is a versatile ingredient in any diet. It is one of the most common foods that people consume around the world. There are many types of rice to choose from, in which white rice and brown rice are the most popular. Let’s find out with why brown rice is the best choice for those trying to lose weight, among about 19 other unique rice varieties.

types of rice

How to lose weight with brown rice?

Brown rice is one of the popular choices of “fitness believers”. First of all, it’s a versatile, healthy, filling food that you can add to any meal. Plus, brown rice is richer in nutrients than some other types of rice. This means that brown rice fills you up quickly and keeps you full for a long time, but it’s low in calories.

For example, consuming 200 calories of brown rice will fill you up. However, consuming 200 calories of french fries just makes you want to eat more. So the smarter choice would be brown rice, right?

In addition, brown rice is lower in calories than white rice. A bowl of fully cooked brown rice contains about 220 calories. Meanwhile, a bowl of white rice has about 245 calories. It doesn’t sound like much at first, but when you add in your daily calorie intake, these numbers make a difference.

How to lose weight with brown rice?

Brown rice for weight loss and 10 other great benefits

Brown rice is full of essential fiber that our bodies need to function at optimal levels. Fiber is very important to help the excretory system work properly. Not only that, fiber also helps lower cholesterol, lose weight and prevent disease. A diet rich in fiber may reduce your chances of developing heart disease or diabetes.

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On average, we should consume 20-40g of fiber per day. Women under 50 need 21-28g per day. Men under 50 need more fiber, about 30-38g. People over 50 need a little more fiber.

The average person consumes only 16g of the fiber they need during the day. One bowl of brown rice contains almost 4g of fiber. Eating brown rice every day is a great way to get closer to your health goals.

1. Eating brown rice has been scientifically proven to lose weight

Research shows that people who consume a lot of healthy whole grains lose weight. Usually, they have a lower BMI (body mass index). Both benefits have been proven by numerous studies. However, the most prominent study claims that brown rice specifically reduces body weight and waist size.

2. Brown rice helps lower blood pressure

One study proved that people who ate brown rice instead of white rice lost more weight. The study was published in the Journal of Nutritional Science and Vitaminology. Study participants who chose brown rice also naturally lowered their blood pressure.

3. Brown rice can help get rid of visceral fat

Visceral fat is one of the most dangerous fats for the body. It accumulates around vital organs. The more visceral fat you have, the more health risks you have.

Thankfully, a study published in the British Journal of Nutrition gives us hope. Research shows that switching to brown rice can help get rid of dangerous visceral fat that builds up in the belly. People who switched from white rice to brown rice lost unhealthy fat faster than those who chose white rice.

4. You will get more vitamins and minerals when you eat brown rice

Brown rice is good for health

If you are losing weight, you will understand the importance of daily vitamin and mineral intake. The good news is that brown rice is packed with nutrients. Plus, this food is packed with healthy antioxidants.

White rice lacks certain nutrients that the body “desires” to have. Brown rice contains thiamine, niacin, vitamin B6, manganese, magnesium, phosphorus, iron and zinc. These nutrients are essential for healthy muscle tissue, skin, metabolism and energy levels.

Brown Rice Nutrition Facts/Daily Value (DV)

  • Zinc: 4%
  • Thiamine: 6%
  • Niacin: 8%
  • Iron: 2%
  • Phosphorus: 8%
  • Manganese: 45%
  • Magnesium: 11%

In addition, the antioxidants found in brown rice may help prevent certain diseases and cancers.

5. Selenium-rich brown rice

Brown rice is rich in the mineral selenium, which boosts the strength of the immune system. This is essential when you’re trying to lose weight, especially if you’re just starting out. Your body is in a weakened state – often the result of calorie restriction. So it’s important to help your immune system fight off any unwanted infections.

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On another note, selenium is great for your thyroid. The thyroid is a butterfly-shaped gland located in the throat that controls many bodily functions and your metabolism is one of them. If you have a thyroid disorder, you may have trouble losing weight. Adding more selenium to the diet is a great way to combat these problems.

6. Brown rice can lower blood sugar

People with diabetes, pre-diabetes or trying to lose weight can “benefit” from eating whole grain brown rice. This type of rice can help lower blood sugar levels due to its high saturation of magnesium. Plus, brown rice has slow-digesting carbohydrates. This is due to the high fiber saturation of the rice. Slow-digesting carbs can help maintain healthy insulin levels.

One study analyzed a group of women who increased the amount of whole grains in their daily diet. People who ate more whole grains had a 31% lower risk of developing type 2 diabetes.

7. Brown rice can reduce the amount of fat in the blood

Whole grain brown rice contains lignans. These plant compounds have anti-inflammatory effects on the arteries. Plus, they lower blood fat levels and lower blood pressure.

8. Brown rice helps reduce the risk of heart disease

When there is less fat in the blood, the risk of heart disease is drastically reduced. It’s important to mention that about 45 studies showed similar results. Studies say that people who consume more whole grains have a 16-21% lower risk of cardiovascular disease.

So, if from the beginning you chose brown rice to lose weight as the top reason, now that choice is even more right!

9. Live longer when eating brown rice

Live longer when eating brown rice

If you want to lose weight, controlling hunger is the key to success. You can’t lose weight if you feel nauseous every few hours. Weight loss is 80% diet and 20% exercise. So you can exercise like crazy, but if you don’t eat right, you won’t lose any grams. Brown rice is a great way to keep you full and healthy.

The fiber in rice takes longer to digest, so you’ll feel full until your next meal. Eating 1-2 bowls of brown rice each meal will save you hundreds of calories.

10. Brown rice is affordable and healthy food

If you’ve ever been on a diet, you know that the journey can be a bit expensive. However, the healthiest foods are relatively cheap. You can buy brown rice easily at supermarkets. Serve brown rice with sautéed vegetables, grilled chicken or tofu and you have a great meal. In addition, you can also use roasted brown rice to make a drink to help beautiful skin and good health.

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11. Brown rice can be added to any healthy meal

When you’re on a diet, your food choices may seem limited, but you still have plenty of options.

A healthy and sustainable weight loss plan should include: vegetables, fruits, legumes, protein, healthy fats and whole grains. Fortunately, brown rice is one of the healthiest whole grains. For starters, here are some ideas for incorporating brown rice into meals.

  • Breakfast: A bowl of brown rice cooked with black beans, served with boiled egg or fried tofu, add half an avocado.
  • Lunch: A bowl of brown rice and grilled chicken, green salad, vegetable soup.
  • Dinner: Brown rice served with fried/steamed fish, stir-fried vegetables, soup/vegetable soup.

>>> See more: Benefits of dragon blood rice and how to distinguish dragon blood rice from brown rice

Brown rice can be added to any healthy meal

Eating brown rice to lose weight is also a way to take care of your health

Brown rice is an incredibly versatile grain. Studies show that brown rice contains several vitamins, minerals, and antioxidants. These nutrients help fight and prevent heart disease, diabetes, cancer, disease, and more! It can also help your thyroid function properly – a necessity when it comes to weight loss.

You’ll also feel fuller longer when you eat brown rice, because the fiber it provides takes longer to digest. Brown rice is affordable. Diets can be expensive if you choose more expensive ingredients. Instead, choose whole grain foods that you can buy in bulk. Eating healthy doesn’t have to be expensive when you choose natural and unrefined foods.

Several studies demonstrate the weight loss effects of brown rice. People who consume whole grains like brown rice regularly will have a lower weight than others. Plus, people who chose brown rice instead of refined white rice lost weight faster and had a smaller waistline. The visceral fat that most overweight people carry can also be eliminated by switching to brown rice. This can reduce your risk of certain heart problems.

Brown rice can also reduce the amount of fat in your blood. It is a natural anti-inflammatory, so your arteries relax and blood flows more easily. The lignans present in brown rice help eliminate excess fat in the circulatory system. This benefit helps reduce the risk of developing heart disease.

If you have diabetes or prediabetes, it is especially important that you switch to brown rice to help balance your insulin levels. By reducing blood sugar, brown rice reduces the risk of diabetes. If you already have diabetes, eating brown rice makes you feel better because your blood sugar levels are stable.

Finally, eating brown rice for weight loss also helps lower blood pressure. Because your arteries are less inflamed, your heart doesn’t work as much to pump blood around your body. This benefit is also a byproduct of weight loss. As you lose unwanted pounds, your blood pressure can start to balance, making you stronger and making exercise easier.

Choosing brown rice is undisputed. With so many diet fads out there, why not take the simplest route? Eating whole foods and unrefined grains is one of the healthy and easy ways to lose weight.

Reference source

11 Reasons to Consider Brown Rice for Your Weight Loss Accessed date: 11/10/2020

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