Is Brown Rice The Right Choice For A Successful Weight Loss?

Rice is a staple food, but white rice, which is the most common food found in most table of the Asians, is believed to be working against your anti aging fat loss goals. Most doctors and nutritionists recommend eating the brown rice instead of the white rice, because it is fiber packed and is a low energy density food that is heavy and filling. This means feeling fuller longer eating a healthy carb that is low in calories, boost metabolism, and burn fat.

 

Brown rice has been voted by most diet experts as one of the grains that can help you lose weight fast. Being low in density, you can eat it and feel full, but still consume fewer calories. Obviously, what makes it low in energy density is its water and fiber content.

 




 

Here is one trick you can do to eat less with the other foods. One group of researchers recommends you eat the brown rice at the start of the meal, because it will make you feel less hungry, thus making you eat less of the other food on the table.

 

A dietitian once said, “Rice is a great carbohydrate.” It is the people that tend to go beyond the quantity that suit their respective energy needs. White is easy to cook, versatile, and economical, especially if you feed the whole family. Everyone tends to look at rice as a component of a meal, rather than just on its own.

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The shift from diets rich in whole grains to highly refined carbohydrates has increased the likelihood of the world’s population to be obese, diabetic, high blood, and other chronic diseases at a very young age. Also, those who consumed higher density food has gained weight three times more compared to those who ate lower density foods over a 6 year period.

 

Besides being a low density food, brown rice is rich in fiber, which translate to experiencing a regular bowel movement. A cup of rice contains 3.5 grams of fiber, which is already 14% of the daily value recommended by the USDA of 25 grams. This grain is certainly beneficial for those who intend to lose weight in a few weeks without gaining it back.

 

 

You consistently dispose of what you have eaten, which is good in eliminating toxins and preventing constipation. Brown rice optimizes your metabolic function and aids in stabilizing your blood sugar levels. Its slow sugar release characteristic is definitely beneficial for the diabetics.

 

Don’t you know that eating half a cup of brown rice every day can reduce your risk of developing diabetes by 60%? The slow sugar release makes it possible for the body to improve HDL cholesterol and blood pressure, which makes it a good anti aging fat loss diet plan for diabetic patients.

 

Now let us know the sad fact. Each additional serving of white rice a week increases your chance of developing diabetes by 10%. Not to mention the plethora of rice pastas and gluten free breads that rely on this cheap, processed and refined grain.

 

Another tip for an efficient weight loss is to eat a plateful of veggies sprinkled with ½ cup of brown rice, instead of filling your plate with brown rice and sprinkling with some veggies. A better eating habit would be serving beans whenever you eat brown rice.

 

 

What health benefits do you get when you eat brown rice?

Brown rice is actually white rice that has not been stripped of its nutrients and refined. Two of these nutrients are the fiber and magnesium, which have been noted to regulate blood sugar.  Several studies suggest that replacing the white rice with the brown rice can reduce the likelihood of developing diabetes and the increase the likelihood of efficiently losing weight.

 

Brown rice is a whole grain with only the inedible outer hull removed or dehusked. Which give us 5 reasons why it helps you lose weight

  1. Low in density
  2. Rich in fiber
  3. Slow sugar release
  4. High in selenium
  5. Helps lose fat

 

Results showed that those who ate whole grains lost more fat in their midsection compared to those who consumed refined grains. Brown rice is one of the healthiest foods in the world. In WhFoods food ranking system, it qualified brown rice as an excellent source of manganese, and a good source of selenium, phosphorus, copper, magnesium, and niacin (vitamin B3).

 

The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.

 

Selenium is an important component of the metabolic pathways. It has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce apoptosis, which is the self-destruct sequence of the body that is used to eliminate worn out or abnormal cells.

 

Here is one thing why you should consider eating brown rice if you have high blood pressure and high bad cholesterol – the oil found in brown rice amazingly lowers cholesterol. Eating this nutritious whole grain at least 6 times each week is a very good idea, especially if you are in your postmenopausal stage, who got problems with high blood pressure, high cholesterol, or other signs of cardiovascular disease.

 

A study published in the American Heart Journal has shown that eating at least 6 servings of whole grains each week have slowed the progression of atherosclerosis and stenosis among 200 postmenopausal women.

 

One study found that insulin resistance and metabolic syndrome prevalence is lower among those eating whole grains. Refined grains and the foods made from them, such as white bread, cookies, pasta and more, are now being linked to weight gain and an increase of insulin resistance as well as metabolic syndrome.

 

 

Prevalence of the metabolic syndrome has been found to be 38% lower for those who had the highest intake of fiber from whole grains. This means, an increase of whole grain intake may reduce the risk of developing metabolic syndrome.

 

Brown rice is a rich source of magnesium, low in fat, low in saturated fat, and low in cholesterol! The magnesium in brown rice can also help reduce the severity of asthma, lower high blood pressure, reduce the frequency of migraines, and lessen the risk of heart attack and stroke.

 

Insufficient magnesium can cause spasm or excessive contraction, which includes experiencing muscle cramps, tension, soreness, and fatigue. Also, the brown rice has an abundance of phytonutrients, especially plant lignans that can protect you from heart disease. In addition to the matrix of nutrients in its dietary fiber, it includes a variety of additional nutrients and phytochemicals with cholesterol lowering effects.

 

Eating foods high in soluble fiber, such as the brown rice, can help prevent gallstones and lets you gain more protection against gallstones. Increasing your consumption of whole grains and fish can also help reduce the childhood asthma prevalence by at least 50%. One study has shown that a lower intake of fish and whole grains was linked to higher incidences of asthma.

 

Select organically grown rice as much as possible to lessen intake of possible arsenic content. Make sure the store has a good product turnover to ensure freshness.

 

Because brown rice features an oil rich germ, it is more susceptible to becoming rancid than the white rice. It should be stored in a refrigerator or in an airtight container. It will be fresh this way for about 6 months.

 

Cook only the amount of brown rice you can consume for the day. For me, I cook only 1 cup to 1 ½ cups for my whole day consumption, just so you would have an idea.

 




 

How to cook brown rice?

This is the funny part. We always cook it like the white rice and there was the big difference. Before cooking, rinse it thoroughly under running water to prevent them from sticking, as well as to remove any dirt or debris.

 

Soak the brown rice for 30 minutes, and then cook in your rice cooker with a 1 cup brown rice to 3 cups water proportion.

 

 

Nutritional profile of brown rice

Brown rice is an excellent source of the trace mineral manganese and a good source of selenium, phosphorus, copper, magnesium, and niacin. Please see the complete nutrient profile of brown rice here, http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=135

 

 

References

WHFoods. Brown rice.

 

 

Ever wondered why you still got that unhealthy bulge around your stomach? Get rid of your visceral fat and make brown rice an important part of your anti aging fat loss meal instead of the white rice. Eating brown rice instead of a refined rice, may change the profile of your daily caloric intake, that largely supports your anti aging fat loss efforts in a variety of ways. Any successful weight loss effort, such as eating brown rice, will inevitably include your belly fat!

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