Is it good to eat brown rice and lose weight?

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Is it good to eat brown rice, brown rice helps to lose weight is a question of many people, especially women. In fact, there have been many studies showing the effects of brown rice for weight loss, weight control and providing many nutritional values.

Brown rice is considered a representative food for a healthy diet. Compared to white rice, brown rice is less processed and only the hard outer layer is removed, still retaining the bran layer and germ that is rich in nutrients.

1. Does eating brown rice help you lose weight?

Studies have shown that replacing a diet of refined grains with brown rice can lead to better weight control and weight loss because brown rice contains more fiber than refined grains. such as white rice or white bread, white pasta.
MORE: Brown rice vs white rice: Which is better?
Brown rice helps to lose weight because when consuming a lot of fiber, the body will feel full for a long time, leading to a decrease in calorie consumption. In fact, many studies have shown that eating more whole grain foods in general and brown rice in particular will lead to weight loss and a lower risk of weight gain.
In women, replacing the diet with brown rice also helps reduce the size of the abdominal fat area. With only about 150g of brown rice per day (equivalent to 2⁄3 cups) and eaten over a period of 6 weeks will help the body reduce weight and waist circumference significantly.

2. Brown rice helps to lose weight but is very nutritious

Compared with white rice, brown rice helps to lose weight very well and effectively, and it is also a food with a high nutritional content and many nutrients. Here are the nutrition facts in a cup of brown rice:

In fact, brown rice eats weight loss but still provides the body with a large amount of calcium, folate, potassium and riboflavin (B2). Besides, the high content of manganese in brown rice has many effects on the body such as regulating blood sugar levels, wound healing, bone development, muscle contraction metabolism, and supporting the function of the nervous system. .
Brown rice eats to lose weight but ensures to provide many vitamins and minerals for the body. In addition, this food also contains plant compounds with powerful antioxidant effects such as phenols and flavonoids, which help protect the body against stress and oxidation, thereby helping to reduce inflammation in the body. and prevent a number of chronic diseases such as cancer, heart disease as well as the aging process. Therefore, eating brown rice can not only lose weight but also ensure the daily nutritional needs of the body.

3. Is brown rice good to eat?

3.1 Brown rice helps to lose weight and is good for the heart The high fiber content makes brown rice a very good food for the heart. High consumption of brown rice helps to reduce the risk factors for heart disease, especially coronary heart disease. Not only is it a high-fiber food, brown rice also contains lignans, which are also compounds that may help reduce risk factors for heart disease including lowering blood pressure, lowering cholesterol, and reducing stiffness in the arteries. Moreover, the high magnesium content in brown rice is guaranteed to keep the coronary arteries healthy, by reducing the risk of stroke and heart failure. Thus, eating brown rice to lose weight is also good for the heart.

3.2 Brown rice for weight loss and good for people with diabetes Although it is one of the carb-rich foods, brown rice is known to be a very effective blood sugar control food, even making it healthy. insulin spikes, especially when replacing white rice with brown rice. Accordingly, brown rice not only significantly lowers blood sugar after meals, but also lowers hemoglobin A1c, which is a marker for blood sugar control.
Brown rice helps to lose weight and is good for people with diabetes because brown rice is one of the foods with a low glycemic index. When consuming foods with a low glycemic index, the body digests them more slowly and blood sugar levels are less affected.
Foods with a high glycemic index like white rice are restricted for diabetics because they raise blood sugar, insulin and ghrelin, which are hormones that promote hunger. Reducing ghrelin by replacing white rice with brown rice can help control hunger in people with diabetes, thereby reducing overeating and more effective blood sugar control.
MORE: Can Diabetics Eat Brown Rice?
On people with diabetes who are overweight, especially women, brown rice helps to lose weight and control weight effectively, thereby helping to regulate blood sugar very well. This effect does not only work on diabetics, brown rice can even help prevent type 2 diabetes if you replace white rice with brown rice in every meal.

3.3 Brown rice helps with weight loss and especially is gluten-free Wheat and barley contain gluten, which is a protein that has the potential to cause food allergies or intolerances ranging from mild to severe through symptoms such as bloating, vomiting, diarrhea, and stomach pain. However, as part of the grain group, brown rice is gluten-free, and can even be processed into healthy gluten-containing products like pasta or cookies. These are great foods for people who are allergic or intolerant to gluten.
Thus, brown rice for weight loss and gluten-free is suitable for those on a diet but still ensures to provide many beneficial nutrients for the body to function normally.

4. How to add brown rice to lose weight

Brown rice is easy to use and is a food that is easy to find, cheap and easy to store. They are easily combined with other foods and can be used at any time of the day to help control weight and ensure energy and essential nutrients. If you want to eat brown rice, lose weight. , you can process and combine brown rice with the following foods:
Brown rice porridge instead of oatmeal for the morning. If you want to eat salty in the morning, you can combine brown rice, eggs, spicy salsa, avocado and black beans. Lunch includes cereal, brown rice, vegetables and protein foods. Lunch with whole grain brown rice bread with meat and beans.

To use brown rice for regular weight loss, it is recommended to replace white rice with brown rice when cooking and in all main dishes and side dishes:
Prepare stir-fries with foods made with brown rice. Make a soup with brown rice instead of white pasta. Make a side dish by mixing fresh vegetables, brown rice, and olive oil. Use energy bars from brown rice, brown rice pudding. Roll sushi with brown rice to increase fiber intake. Cook curry rice, Italian rice with brown rice. Use brown rice pasta in place of white pasta. Brown rice is very good for weight loss because it contains a lot of fiber and helps to keep you full for a long time. Besides, brown rice also helps control blood sugar and prevent some risk factors for cardiovascular disease and cancer.

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Reference sources: livescience.com, healthline.com