Brown Rice for Weight Loss: White rice lacks the bran outer layer, and it contains lower amounts of vitamins B1, B3, and B6, as well as minerals such as iron, manganese, magnesium, calcium, and phosphorus compared to brown rice. It also has significantly fewer essential fatty acids than brown rice.
Many people believe that consuming rice leads to weight gain, but the impact of rice on body weight depends on factors such as cooking methods, portion sizes, and the type of rice consumed. In fact, rice can be a useful component in maintaining a fit and well-proportioned physique.
Brown rice, which retains the bran layer, is much better than white rice in terms of nutritional value and medicinal properties. It is more beneficial for weight loss due to its lower cholesterol and sodium content.
How Brown Rice is Formed:
Unprocessed rice has two layers, with the outermost one called husk or hull. The hull is transparent, extremely tough, and inedible, and it is removed during the initial rice processing stage.
The next layer is the bran, a thin, brownish layer that adheres to the white rice grain. If this second layer is not separated, we will have brown rice, which has significantly higher nutritional value and vitamins compared to white rice. However, in the second milling process, the brown layer is polished away, leaving behind the white rice.
Nutritional Value of Cooked Brown Rice per 100 grams:
Calories: 111
Fat: 0.9 grams
Carbohydrates: 23 grams
Protein: 2.6 grams
Fiber: 1.8 grams
Sugar: 0.4 grams
The Role of Brown Rice in Weight Loss:
Many people think that sudden elimination of various foods from their daily diet can lead to rapid weight loss. However, this can be dangerous, and losing weight is a gradual and long-term process.
Weight loss means adjusting our lifestyle in a way that we burn more calories than we consume, which can be achieved through daily activities and exercises. High-calorie foods can counteract the effects of physical activities, so the intake of low-calorie foods, such as brown rice, can be highly effective in weight loss.
Incorporating brown rice into the daily diet has shown positive effects in the treatment of obesity, diabetes, nervous system disorders, and many other conditions.
Brown rice is a suitable food for combating obesity. It contains manganese, which aids in energy production from proteins, carbohydrates, and fat synthesis, thus boosting metabolism. Studies have shown that brown rice has a positive impact on the body, leading to reduction and prevention of fat accumulation.
