Wondering If Brown Rice Good For Weight Loss? Brown rice is one of the most nutritious grains and is considered as a good source of plant proteins.It contains several minerals,vitamins and carbohydrates required by human body .Brown rice do not cause any side effects in people who suffering from diabetic ,and it’s also good for weight loss.
Brown Rice: Health Benefits, Nutrition Facts, and How to Prepare It
Rice has been a staple of the human diet for thousands of years. Some rice farming tools from China date back 8,000 years, and some remains of ancient rice are up to 2,000 years older than that.
Today, rice is a staple in more than 100 cultures, and there are more than 40,000 varieties grown. Of those varieties, many can be prepared and sold as brown rice. Brown rice means you’re eating the rice as a whole grain. That’s important because the less processed the grain, the more nutrients you get.
The bran and germ, the two outer layers of brown rice, contain most of the vitamins and minerals in the grain. Those layers get removed when manufacturers make white rice, and that’s why brown rice is the healthier choice.
Here are some of the best health benefits brown rice has to offer:
Reduced Risk of Di abetes
Brown rice has a low glycemic index (GI), meaning it doesn’t cause your blood sugar to spike after you eat. Studies show that by eating three servings per day of whole grains like brown rice, you can reduce your risk of developing type 2 diabetes by up to 32%.
White rice, on the other hand, can increase your risk of diabetes. Another study found that people who eat a lot of white rice are about 17% more likely to develop diabetes than folks who eat less. Scientists estimate that by replacing about 50 grams per day of white rice with brown rice, a person can reduce their diabetes risk by 16%.
Improved Heart H ealth
Many of the nutrients in brown rice help keep your heart healthy. It’s a rich source of dietary fiber, which can reduce your risk of death from heart disease. Brown rice also contains high levels of magnesium, which can help make you less vulnerable to heart disease and stroke.
Overall, studies show that eating more whole grains, including brown rice, could reduce your risk of heart disease by up to 22% and your risk of stroke by as much as 12%.
Better We ight C ontrol
As of 2020, four in every 10 Americans qualify as obese, and one in 10 is severely obese. Adding brown rice as a dietary staple may help people who are overweight to shed more pounds and reduce their body mass index, a common marker of healthy or unhealthy weight.
Brown rice also contains more dietary fiber than white rice. Higher-fiber foods cause you to feel fuller longer while taking in fewer calories. If you replace white rice with brown rice, you will be able to eat less without feeling hungrier.
Nutrients per Serving
One half-cup serving of long-grain brown rice contains:
- Calories: 108
- Protein: 3 grams
- Fat: 1 gram
- Carbohydrates: 22 grams
- Fiber: 2 grams
- Sugar: 0 grams
Brown rice is a rich source of phenols and flavonoids, two types of antioxidants that help reduce damage to cells and reduce the risk of premature aging. Brown rice also provides you with many vitamins and minerals:
- Vitamin B1 (thiamine)
- Vitamin B6 (pyridoxine)
Reasons to Consider Brown Rice for Your Weight Loss
Are you trying to lose weight? You may already be on your weight loss journey. It is a never-ending learning experience. You’ll be amazed by how quickly you learn which foods are better for your metabolism. This mostly comes from trial and error. Although, it is always helpful to have a guide to teach you a few simple tricks and trades.
Speaking of trades, you should consider switching to brown rice for weight loss. There are several reasons to make the trade between brown and white rice. Most of them are health-related. At the same time, they may help you shed those extra pounds that your body has been hanging on to.
Rice is a filling and versatile addition to any diet. It is one of the most common foods that people consume across the world. Now, there are several varieties of rice to choose from. White and brown rice are the most common. However, there are around 19 unique grains of rice available. Let’s discuss why brown rice is the best option for people who are trying to lose weight.
How Can You Use Brown Rice for Weight Loss?
Brown rice is popular with fitness fiends for good reason. It is an easy, versatile, and healthy filler you can add to any meal. Plus, it is more nutrient-dense. This means that it is extremely filling but lower in calories.
For instance, consuming 200 calories of brown rice would almost fill you up. However, consuming 200 calories of potato chips would only leave you wanting more. So, the smarter choice would be the brown rice, right?
Additionally, brown rice is lower in calories than white rice. One cup of fully cooked brown rice contains around 220 calories. On the other hand, one cup of prepared white rice has around 245 calories. It doesn’t seem like much, but when you add up your daily calories it makes a difference.
What are the Benefits of Brown Rice?
Brown rice is full of the essential fiber your body requires to function at its optimal level. Most people understand that fiber is important to keep their bowel movements regular. However, it can also help with lowering cholesterol, losing weight, and preventing disease. A fiber-rich diet may lower your chances of being diagnosed with heart disease or diabetes.
You should consume between 20 to 40 grams of fiber each day. If you are a woman under 50, you need between 21 and 28 grams daily. Men under 50 require more fiber. They need about 30 to 38 grams each day. If you’re over 50, you need to increase your fiber a little bit.
The average person only consumes 16 grams of the fiber they need during their day. So, take this into consideration. One cup of brown rice contains almost four grams of fiber. Eating brown rice each day is a great way to get you closer to your goal.
1. It Helps Lower Your Blood Pressure
One study proved that people who eat brown rice instead of white rice lost more weight. This research was published in the Journal of Nutritional Science and Vitaminology. The participants that chose brown rice also lowered their blood pressure naturally!
2. Brown Rice Can Help Get Rid of Visceral Fat
Visceral fat is one of the most dangerous body fats. It builds up around your vital organs. The more visceral fat you have, the more health risks you may face.
Thankfully, a study published in the British Journal of Nutrition gave people hope. The research found that switching to brown rice can help eliminate the dangerous visceral fat that builds up in your abdomen. People who switched from white to brown rice lost their unhealthy fat quicker than those who chose white rice instead.
3. You Get More Vitamins and Minerals
If you’re trying to lose weight, you probably understand how important your daily vitamin and mineral intake is. The good news is that brown rice is packed full of nutrition. Plus, it is full of healthy antioxidants.
White rice lacks several of the nutrients your body craves. 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 Information / Daily Value
- Zinc – Four Percent
- Thiamine – Six Percent
- Niacin – Eight Percent
- Iron – Two Percent
- Phosphorous – Eight Percent
- Manganese – 45 Percent
- Magnesium – 11 Percent
Additionally, the antioxidants found in brown rice can help prevent certain diseases and cancers.
4. It May Lower Your Blood Sugar
People who have diabetes, are pre-diabetic, or just trying to lose weight may benefit from eating whole grain brown rice for weight loss. It may help lower your blood sugar due to its high saturation of magnesium. Plus, brown rice has carbohydrates that digest slowly. This is because of its high fiber saturation. Slow-digesting carbs can help maintain healthy insulin levels.
One study analyzed a group of women who increased their intake of whole grains. The participants that ate a higher amount of whole grains decreased their risk of type two diabetes by 31 percent.
5. Brown Rice Can Reduce the Amount of Fat in Your Blood
Whole grain brown rice contains lignans. These plant compounds have an anti-inflammatory effect on your arteries. Plus, they lower the concentration of fat in your blood and reduce your blood pressure as well.
6. It Helps Lower Your Risk of Heart Disease
Since your blood contains less fat, your risk of heart disease plummets. It’s also vital to mention that around 45 studies say the same thing. Now, whether you are losing weight for health reasons or not, it’s worth mentioning. This compounded research says that people who consume more whole grains lowered their risk of cardiovascular disease by 16 to 21 percent! This was in comparison to those who consumed fewer whole grains on average.
7. People Who Eat Brown Rice Weigh Less
Research shows that people who consume more healthy whole grains weigh less. Typically, they have a lower BMI (Body Mass Index). Both benefits were proven by multiple studies. However, the most prominent research claims that brown rice specifically lowers body weight and waist size.
Is Brown Rice Good for You?
Brown rice is a food often associated with healthy eating.
Considered a whole grain, brown rice is less processed than white rice, which has had its hull, bran and germ removed.
Brown rice only has the hull (a hard protective covering) removed, leaving the nutrient-packed bran and germ.
As a result, brown rice retains the nutrients that white rice lacks such as vitamins, minerals, and antioxidants.
However, many people avoid brown rice due to the rising popularity of low-carb diets.
This article will discuss the health benefits of brown rice to help you decide if it’s a healthy food to add to your diet.
Brown Rice Is Surprisingly Nutritious
Although brown rice is a simple food, its nutritional profile is anything but.
Compared to white rice, brown rice has much more to offer in terms of nutrients.
Although similar in calories and carbohydrate content, brown rice outshines white rice in nearly every other category.
One cup of brown rice contains :
- Calories: 216
- Carbs: 44 grams
- Fiber: 3.5 grams
- Fat: 1.8 grams
- Protein: 5 grams
- Thiamin (B1): 12% of the RDI
- Niacin (B3): 15% of the RDI
- Pyridoxine (B6): 14% of the RDI
- Pantothenic acid (B5): 6% of the RDI
- Iron: 5% of the RDI
- Magnesium: 21% of the RDI
- Phosphorus: 16% of the RDI
- Zinc: 8% of the RDI
- Copper: 10% of the RDI
- Manganese: 88% of the RDI
- Selenium: 27% of the RDI
This whole grain is also a good source of folate, riboflavin (B2), potassium and calcium.
Additionally, brown rice is exceptionally high in manganese. This little-known mineral is vital for many important processes in the body, such as bone development, wound healing, muscle contraction metabolism, nerve function and blood sugar regulation
A deficiency in manganese has been linked to a higher risk of developing metabolic syndrome, bone demineralization, impaired growth and low fertility
Just one cup of rice fulfills nearly all your daily requirement for this important nutrient.
Aside from being an excellent source of vitamins and minerals, brown rice provides powerful plant compounds, as well.
For example, brown rice contains phenols and flavonoids, a class of antioxidants that help protect the body from oxidative stress
Oxidative stress is associated with a number of health conditions, including heart disease, certain types of cancer and premature aging
The antioxidants found in brown rice help prevent cell injury caused by unstable molecules called free radicals and reduce inflammation in the body
Studies suggest that the antioxidants found in rice may be the reason for the low prevalence of certain chronic diseases in areas of the world where rice is a staple food
Brown rice is highly nutritious, providing the body with a wide array of vitamins, minerals and antioxidants.
Is Brown Rice Good for Weight Loss?
Replacing more refined grains with brown rice may help you lose weight.
Refined grains like white rice, white pasta and white bread lack the fiber and nutrients that whole grains like brown rice contain.
For example, one cup (158 grams) of brown rice contains 3.5 grams of fiber, while white rice contains less than 1 gram .
Fiber helps keep you fuller over a longer period of time, so choosing fiber-rich foods may help you consume fewer calories overall
In fact, studies show that people who eat more whole grains like brown rice weigh less than those who consume fewer whole grains.
A study of over 74,000 women found that those who ate more whole grains weighed consistently less than those who ate fewer whole grains.
Plus, the women who had the highest intake of fiber had a 49% lower risk of major weight gain than the women who had the lowest fiber intake
Replacing white rice with brown rice may help reduce belly fat, too.
In one study, 40 overweight women who ate 2/3 cup (150 grams) of brown rice per day for six weeks had significant reductions in body weight and waist circumference compared to women who ate the same amount of white rice.
Additionally, the women who ate brown rice experienced a significant decrease in blood pressure and CRP, a marker of inflammation in the body
Brown rice contains more fiber than refined grains like white rice. Choosing fiber-rich whole grains like brown rice may reduce belly fat and help you lose weight.
It Can Benefit Heart Health
There’s no doubt that brown rice is a heart-healthy food. It is rich in fiber and beneficial compounds that may help reduce the risk of heart disease.
A large study of over 560,000 people showed that people who ate the most dietary fiber had a 24–59% lower risk of developing heart disease, cancer and respiratory diseases (13Trusted Source).
Similarly, a review of 45 studies found that people who ate the highest amount of whole grains, including brown rice, had a 21% lower risk of coronary heart disease compared to those who ate the least whole grains
Aside from being a good source of fiber, brown rice contains compounds called lignans that may help reduce heart disease risk factors.
Diets high in lignan-rich foods, such as whole grains, flax seeds, sesame seeds and nuts, have been associated with reduced cholesterol, lower blood pressure and decreased artery stiffness (15Trusted Source).
What’s more, brown rice is high in magnesium, a mineral that plays a critical role in keeping the heart healthy. One review of 40 studies found that increasing dietary magnesium was associated with a 7–22% lower risk of stroke, heart failure and all-cause mortality
Another review of nine studies demonstrated that every 100 mg/day increase in dietary magnesium reduced heart disease mortality in women by 24–25%
Brown rice is packed with fiber, lignans and magnesium, which all have beneficial effects on heart health and heart disease risk.
It’s a Better Choice for Those With Diabetes
Reducing carb intake and choosing healthier options is vital for blood sugar control.
Although carbs have the largest impact on blood sugar, people with diabetes can reduce blood sugar and insulin spikes by eating fewer refined grains like white rice.
Replacing white rice with brown rice may benefit people with diabetes in several ways.
In one study, people with type 2 diabetes who ate two servings of brown rice per day experienced a significant decrease in post-meal blood sugar and hemoglobin A1c (a marker of blood sugar control), compared to those who ate white rice
Brown rice has a lower glycemic index than white rice, meaning that it’s digested slower and has less of an impact on blood sugar.
Choosing foods with a lower glycemic index can help those with diabetes better control their blood sugar.
Reducing ghrelin levels may help people with diabetes control their hunger, which can reduce overeating and help keep blood sugar in check.
Plus, replacing white rice with brown rice may reduce the chances of developing type 2 diabetes in the first place.
In a study including over 197,000 people, swapping just 50 grams of white rice for brown rice per week was associated with a 16% lower risk of developing type 2 diabetes
Choosing brown rice over refined grains can help people with diabetes control their blood sugar and reduce the chances of developing diabetes at all.
Brown Rice Is Naturally Gluten-Free
Gluten is a protein found in grains like wheat, barley and rye. These days, more and more people are following gluten-free diets for various reasons.
Certain people are allergic or intolerant to gluten and experience mild to severe reactions to it like stomach pain, diarrhea, bloating and vomiting.
Additionally, people with certain autoimmune diseases often benefit from a gluten-free diet .
These factors have led to a growing demand for gluten-free foods.
Luckily, brown rice is naturally free of this often problematic protein, making it a safe choice for those who can’t or choose not to consume gluten.
Unlike highly processed gluten-free items, brown rice is a whole grain that is packed with beneficial nutrients that your body needs to function properly.
Brown rice is also made into other wholesome gluten-free products like crackers and pasta that people on gluten-free diets can enjoy.
Brown rice does not contain gluten and is a safe and healthy choice for those following gluten-free diets.