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Does Brown Rice Help you Lose Weight or Get Fat?

Brown rice is better than white rice - most of us know that! Most consumers generally choose white rice over brown rice because of its appearance.

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Although white rice indeed looks tastier than brown rice, this does not mean that it is the healthiest alternative. According to a study conducted by the American Journal of Clinical Nutrition, brown rice is thinner than white and is the best nutritional choice.

Why Brown Rice?

Brown rice is the “unrefined” version of white rice. Before white rice went through the refinement process, it had the same appearance as brown rice. Brown rice, unlike white rice, still has the husk and bran, which makes it cook faster and is easier to digest because it is much “lighter” in the stomach.

The husks and bran offer grain integrity and are rich in proteins, thiamine, calcium, magnesium, fibers, and potassium. For those trying to lose weight or those suffering from diabetes, brown rice can prove to be healthy food due to its low glycemic index, which helps to reduce insulin spikes.

Diet experts have many recommendations for the best foods that can help you lose weight. One is brown rice. Certainly, brown rice slims, but it also has many nutritional benefits that go beyond that.

While most people avoid rice in their diets due to the high amount of calories, more people are finding that they can still eat that food in its entirety. Here are five facts you need to know about how brown rice slims and what else you need to know about it.

Brown rice has a low density

This means that brown rice can make you feel full while consuming fewer calories. Its water and fibers make it low in energy density. It will help you lose weight, as it makes you eat less because you are satisfied faster.

It is recommended that you eat rice at the beginning of your meal. It makes you feel less hungry, thus making you eat less of the other foods on the table. There was a study done with women on high and low-density diets. Those who consumed denser foods gained three times more weight than those who ate low-density foods over a six-year period.

Brown rice is rich in fiber

Fibers help with proper digestion. This translates into your functioning gut, which helps you to eliminate what you ate. They also optimize your metabolic function, which is good if you are losing weight. Brown rice stabilizes your digestion and prevents constipation, too. A cup of brown rice contains 3.5 grams of fiber or 14% of your daily requirement of 25 grams.

Brown rice facilitates the slow release of sugar

One of the benefits of brown rice is that it helps to stabilize blood sugar levels by slowly releasing sugar. For diabetics on a diet, brown rice will definitely be beneficial. Research shows that half a cup of brown rice daily reduces a person’s risk of developing diabetes by 60%. Brown rice releases sugar slowly, thus allowing your body to process it constantly.

Your weight loss efforts are supported by keeping your blood sugar balanced. As carbohydrates enter your bloodstream, blood sugar rises, causing insulin to be released. One way for insulin to take excess sugar out of your blood is to stimulate the liver to turn sugar into fat and store it in what is called adipose tissue.

Another problem with blood sugar is that after it goes up, it goes down too, and you feel hungry again. Brown rice has little impact on blood sugar. Other carbohydrates, like white rice and potatoes, significantly increase blood sugar. So, replace them with brown rice!

Brown rice is rich in selenium

Selenium is a mineral that strengthens your immune system by decreasing the risk of acquiring the disease. Brown rice is rich in selenium and will give you good protection against common diseases. This is crucial especially if you are trying to lose weight, as your body is adjusting to a new regime and can make you weak during the early stages of your diet.

Why does brown rice lose weight?

Being brown, brown rice does not weave its nutritional components removed compared to refined grains like white rice. In 2008 the American Journal of Clinical Nutrition published a study of people on a low-calorie diet that includes whole grains like brown rice and another group on a low-calorie diet with refined grains.

The results showed that those who ate whole grains lost more abdominal fat than those who ate refined grains. Besides, a cup of rice contains only 1.8 grams of fat, which is less than 3% of the recommended daily amount.

The benefits of brown rice are not only for your diet but also for your overall health. This whole grain is full of vitamins, iron, potassium, manganese, and other nutrients. It is satiating, but not fattening. It can be combined with other foods or eaten alone, as it has a unique flavor. Integrate brown rice into your diet and experience all its benefits.

In short

At the end of the day, weight loss happens when calories are eliminated. A cup of cooked brown rice has 216 calories. It’s not exactly a low-calorie food, but you can fit it into a weight loss diet, especially if you mix it with vegetables and chicken or fish in a meal.

Brown rice is low in fat and has 5 grams of protein. Protein is an additional contribution to weight loss. Harvard’s School of Public Health says you burn more calories digesting protein than fat or carbohydrates, and it also helps you feel full longer.

“But I’ve always been told that brown rice is fattening too. It is true?”

If you consume brown rice in large quantities and a few times a day, it is certainly a situation where brown rice is fattening. But that would also apply to pasta or potatoes for example. If you are exercising you can even consume a larger amount of brown rice in your day.

The big question is that brown rice is not fattening if you analyze it as a food that is slow to digest and necessary for a healthy diet. Of course, you can choose only low-calorie vegetables and foods, but it’s good to know that and it doesn’t get fat by itself, because it’s rice.

It can be consumed in a weight loss diet.