Overview
Brown rice and white rice are two commonly associated staple rice that spark the discussion about weight loss and which one is better. However one could simply argue that brown rice is much healthier than white rice but we want to know the real truth and which rice would help in weight loss? Generally, people have a perception of brown rice which is considered much healthier than white rice on different terms. It is less processed than white rice. To give nutrients brown rice is packed with a hull burn and germ which adds an extra layer of essential nutrients added to your diet. This article aims to provide an induct analysis of brown rice and whether it’s good for weight loss or not.
Brown rice is full of nutrients and vitamins
Brown rice is a variety of staple rice that is packed with better nutrients and vitamins to support a healthy lifestyle. As compared to white rice it is considered much more nutrient dense and easy to digest food. However, for better in-depth analysis we are going to show the exact nutrients as well as carbohydrates in 100 grams of cooked brown rice. To put it in a simple term you need to be informed about the calories as well as essential nutrients fact in brown rice which are ultimately going to help you to lose extra body fat:-
Calories: 248
Carbs: 52 grams
Fiber: 3.2 grams
Fat: 2 grams
Protein: 5.5 grams
Thiamin (B1): 30% of 100g
Niacin (B3): 32% of the 100g
Pyridoxine (B6): 15% of the 100g
Pantothenic acid (B5): 15% of the 100g
Iron: 6% of the 100g
Magnesium: 19% of the 100g
Phosphorus: 17% of the 100g
Zinc: 13% of the 100g
Copper: 24% of the 100g
.Manganese: 86% of the 100g
Phosphorus: 17% of the 100g
Zinc: 13% of the 100g
Copper: 24% of the 100g
Manganese: 86% of the 100g
Selenium: 21% of the 100g
Despite every essential nutrients and vitals packed in the bar it also poses some essential compounds which can help our body to replace harmful dietary aspect by supporting a healthy resource of folate, riboflavin (B2), potassium, calcium and magnesium which place an important role in bone development, wound healing, muscle contraction metabolism, nerve function and blood sugar regulations. As we already know people often struggle to maintain their magnesium levels which in turn results in metabolic syndrome, bone demineralization, impaired growth and low fertility in both men and women. In addition to this brown rice also contains some essential plant compounds for example antioxidants which reduces oxidative stress in the body.
Is brown rice necessary for weight loss or not?
Brown rice checks all the boxes of a nutrient dense food which is available in our staple diet. Apart from that there are few things that you should know before opting brown rice as a staple rice in your daily diet. There is no doubt that it presents some of the most amazing benefits which are much greater than white rice that we normally eat. So we are going with the concrete changes that we have to adopt in order to opt brown rice for weight loss:-
- In brown rice most of the calories comes from the protein which is 9.16 gm in comparison of white rice where most of its calories comes from carbohydrate at 7.94 gm.
- The fiber content of brown rice is much at 4.5 gm in a fiber rich food our body can easily satiate hunger cravings with support gallery deficit state without consuming excessive amounts of food.
- In an attempt to control weight one needs to manage their blood sugar level brown rice as a perfect food that doesn’t elevate blood sugar level and keep your glycemic index low.
- Glycemic index (GI) determines the slow release of sugar in your blood so the food you eat should be low on glycemic index to prevent insulin spiking in your blood. Brown rice with a glycemic index of 50 could easily digest and doesn’t release much sugar to manage your blood sugar level making it a perfect staple on a daily basis.
Brown rice amazing benefits
People want to know what’s the best rice for their health that could support their weight loss as well as general wellness. This is the basic question that everyone asks when it comes to choosing between white rice and brown rice. I hope the listed benefits will clear some doubts regarding brown rice and its functionality in our body:-
- Regulating blood sugar level– this is the most important benefit among all because as we speak obesity or overweight problems have already ruined our lifestyle where an adult could only leave up to 50 or 60 years due to several heart issues and diabetic conditions. A simple solution to such problems is to control blood sugar levels which can be easily done by including brown rice in your daily diet as it is low on carbohydrates and high on protein intake. Low glycemic index foods like brown rice will eventually digest slowly and release less sugar or starch in the blood resulting in low blood sugar level.
- Support gut health– Brown rice supports the digestion process and helps to keep constantly changing to support the food adversity is in your diet. It does by providing fiber and antioxidant compounds that help to keep your intestinal movement clear to keep your bowel movement healthy. While including brown rice in your regular diet, you can simply avoid constipation and that helps issues which became quite common in people due to bad food hygiene as well as dietary choices that only focus on satisfying hunger cravings rather than providing nutrition to your body.
- Manages cholesterol level- This is indeed one of the most attractive benefits of using brown rice as it helps to manage cholesterol level by elevating LDL cholesterol with the help of fibers and other nutrients that simply absorb the harmful cholesterol for the betterment of your body. However it naturally advocates the removal of viscous fat which is usually converted into fatty acids. These fatty acids will now be stored in the body unintentionally making you overweight. Coming forward with a solution it generally helps to regulate fatty acid by controlling your cholesterol level to a great extent giving you a perfect way to eliminate fat from being stored in the body without any side effects.
- Support neuroprotective pathways- This is indeed a protective solution where it helps to prevent cognitive dysfunction and neurodegenerative disorders. These essential nutrients and fibers actively participate in the removal of harmful cholesterol levels to deliver a positive sense of solution as it also keeps your brain healthy by eliminating the risk of getting cognitive disorders. These fibers will play a crucial role in managing cholesterol as well as keeping the brain healthy towards cognitive issues.
- Maintains joints health- Brown rice is a nutrient dense food which helps to keep our body healthy on different terms. However, keeping our bone health in check is something that you need to do in late aging years. Therefore, calcium and magnesium plays a crucial role in regulating bone health in the body. In addition to this, it proves to be joint friendly where your body will be able to maintain healthy joints even in late 50s or 60s. Regular consumption might be the best thing that you should be compatible with on a regular basis.
Which one should you take White or Brown rice?
When it comes to preference nothing truly matters because white or brown rice it all depends on the primary goal of an individual. White rice is easily available and could be taken on a regular basis but brown rice is a whole grain which is rice in nutrients and fibers giving you enough compounds to stay healthy naturally. On the other hand, white rice doesn’t contain enough nutrients or fibers to support all those healthy functions which would implement a healthy lifestyle except for satiating hunger cravings to a great extent. This could be the very reason why people opt brown rice