Were you aware that rice consumption can result in weight loss? Rice is a staple food for most people. It is an easy meal to prepare, therefore making it a simple meal solution. It’s human that we may never appreciate enough the goodness of whole grains. Brown rice has high-quality nutrition and other inherent health benefits just like Health benefits of homemade Rice Milk. This is as compared to its relative white rice which may always appear more appealing to the eye.
In a study published in the “international journal of preventive medicine”, it was implied that simply switching from white rice consumption to brown rice consumption was beneficial since it resulted in a significant difference in weight loss.
Rice consumption does not only come with a weight loss package but also with greater benefits of minerals like thiamine, calcium, protein, magnesium and potassium all necessary to the body just like Health Benefits of Corn: Antioxidant, Vitamin & Mineral Sources. You will be surprised to know just how much this whole grain brown rice can contribute to your weight loss. Prepare your mind to be blown away when you read about the health benefits of rice for weight loss just like excellent Health Benefits of Dates for Weight Loss.
Health Benefits of Rice for Weight Loss
- Brown rice consumption for fibre
Brown rice is whole rice grain with only the inedible hull of the grain removed. The husk and bran in the consumed grain provide natural wholeness. Therefore, the high fibre content in the bran of the rice helps in weight loss. It does so by creating satiation in the tummy. This is a feeling of fullness and satisfaction after eating.
It leads to small food portion consumption and a continued feeling avoiding frequent urge to eat. This way only the right amount of food is consumed keeping weight at bay. In addition, fibre also regulates the glucose level in the bloodstream. When the level of glucose in the blood rises abnormally, the body responds by storing glucose as glycogen where in most cases transforms to fat.
- Brown rice has low energy density
Foods with low energy density have fewer calories per gram. Therefore, consumption of low energy density food like brown rice has a strategy of eating the same amounts of food while reducing calories for weight loss. In addition, calories intake can be reduced without necessarily reducing the amount of food you eat. Brown rice can achieve weight loss without feeling like you have deprived yourself of food.
- It facilitates slow sugar release
Brown rice has low sugar release compared to other forms of rice. In fact, brown rice releases 23% less sugar. By releasing less sugar, brown rice helps lose weight by pushing the body to burn deposits of fats for energy causing a reduction in overall body weight. So, it’s good health benefits of rice for weight loss.
- It is high in selenium
Brown rice has a high level of selenium. Selenium is a trace mineral used by the body to regulate thyroid function. It is essential for good health. Experts from the dietary supplements have concluded that a healthy thyroid gland assists in weight management. This is achieved by release of hormones that affect how fat, protein and carbohydrates are used in the body.
- It helps lose bad cholesterol
Brown rice is high in manganese. This mineral helps the body in the synthesis of fat and cholesterol just like Benefits of Almonds for Weight Loss. The American journal of clinical nutrition published a study which concluded that people on a low-calorie diet such as brown rice, lose more fat compared to people who were on refined rice.
6. Source of proteins and carbohydrates
Brown rice provides a protein content of 4.5 g and carbohydrate content of 45 g. The protein content is significant since it slows down the digestion of carbohydrates. The slowing down of carbohydrates digestions is important since it balances the blood glucose. When the level of glucose in the blood rises abnormally, the body responds by storing glucose as glycogen where in most cases transforms to fat. In addition, protein is also beneficial in building muscles.
Though brown rice is essentially good for weight loss, it is very important to measure your portions due to its dense calorie profile. Large portions can add up extra calories over time which as a result sabotages your weight loss mission.
Weight loss is a process which is not a brisk walk in the park. How many pounds you can lose and how long you can keep it off depending on several factors. From metabolism rate, overall diet to the levels and types of activities. Serving your plate with brown rice is only one small part of a successful weight loss plan just like Benefits of Eating Pineapple for Weight Loss Treatments.
Brown Rice Recipes for weight loss
Thus, to get health benefits of rice for weight loss, here are the recipe:
- Soak rice at least for 20 t0 30 minutes or overnight to soften the bran layer of the grain. Below are two recommended recipes:
- Brown rice with chopped apple
- 2 cups brown rice
- 1 stalk celery
- 3 cherry tomatoes
- 1 apple
- ½ lemons
- Cook rice, and then toss with the tomatoes, chopped apple and celery in a large bowl.
- Squeeze the lemon and add salt to taste.
- Brown rice with tomato and avocado
- 2 cups brown rice
- 15 cherry tomatoes
- 1 avocado
- 2 cloves of garlic
- 1 tablespoon olive oil
- ½ lemons
- Cook rice to lose weight as it appears in the instructions. Mix all ingredients, season to taste and serve in a shallow dish.
Indeed, there are many health benefits of rice for weight loss and overall health. Some Asian countries have it as staple food.