A weight loss diet contains fewer carbohydrates, fats, and proteins. Rice being our staple food is the biggest contributor of carbs in Indian meals and can affect the weight loss process. Cutting back on white rice can be a good start with eliminating or limiting carbs.

Without rice, the meal feels incomplete so swap the starchy white rice with brown rice. Brown rice also contains carbs but it is also rich in nutrients and low in calories. It is the best substitute for white rice.

What is brown rice?

Brown rice is considered whole grain rice. It contains bran and germ which contain most of the nutrients. Because of the rough bran texture, brown rice takes a longer time to cook and are bit chewy.

Why brown rice is better than white rice?

Both the rice contains carbs and calories. But the richness of brown rice is more as it contains –

• Fiber
• Protein
• Thiamin
• Niacin
• Pyridoxine
• Pantothenic acid
• Iron
• Magnesium
• Phosphorus
• Copper
• Zinc
• Selenium

Benefits of brown rice in weight loss

Rich in fiber

Brown rice being rich in fiber is good for digestion. Fibrous foods keep the stomach full for a long and this prevents eating unnecessarily. It regulates bowel movement and this prevents constipation. Eating brown rice improves metabolism and this helps in weight loss.

Slow release of sugar

Brown sugar causes a slow release of sugar in the blood and is good for diabetes. This indirectly causes low-calorie addition and promotes weight loss.

Anti-inflammatory 

Brown rice is rich in anti-oxidants and benefits various health conditions. It is good for heart health and can reduce fat in the hips, waist, etc. Eating brown rice regularly can decrease BMI and manage obesity.

Decrease in cholesterol level

The oil in brown rice is known to reduce the level of bad cholesterol in the body. This manages other health problems, improves metabolism, and aids weight loss.

Improves metabolism

Poor metabolism can lead to diabetes and health problems. Brown rice reduces the risk of various metabolic disorders which includes fat around the abdomen. People who eat refined foods are found to suffer more from metabolic syndrome when compared to people who eat a fiber-rich diet.

Rich in selenium

Selenium in brown rice enhances immunity and this prevents a body from illness. During the weight loss process change in diet may make you weak and during this phase, the body needs this mineral to achieve the weight loss goal.

Low in density

Brown rice is low in energy density. The fiber component in brown rice helps in weight loss. High-density food causes more weight gain than low-density foods. Brown rice contains water and fiber which makes it a low-density food.

Energy booster

The magnesium content in brown rice helps generate energy by acting on macronutrients. This provides energy to the body. According to nutritionists, people consuming whole grains are more energetic for physical activities.

Aids in digestion and is gluten-free

The manganese content in brown rice is beneficial in fat digestion. It contains the daily recommended amount of magnesium.