Using brown rice to lose weight is good for health?

Eating brown rice is not harmful, brown rice really supports the diet or not is the question of many women today. In fact, there have been quite a few experts proving that brown rice for weight loss is really effective, helping to control weight well and providing the body with many nutrients.

1. Eating brown rice to lose weight is correct?

Brown rice is rated as one of the top choice foods for a scientific diet. Compared with traditional white rice, brown rice is less processed and only removes the hard outer shell, so it still retains the germ and bran layer containing many nutrients.

Some studies have found that using brown rice to replace refined grains with rice in the diet helps control weight and actively lose weight more effectively. Because compared to refined grains, white pasta, bread, has more fiber in brown rice.

Brown rice has a weight loss effect because when the body absorbs more fiber, it will bring a feeling of fullness for longer, leading to reduced calorie consumption. In fact, many studies have shown that the risk of gaining weight back is lower when eating more whole grains, especially brown rice.

In women, the use of brown rice in place of the daily diet helps reduce the size of the belly fat area. Just 150 grams of brown rice a day and doing it continuously for 6 weeks will help your waistline and body lose weight significantly.

Eating brown rice to lose weight is harmful to health?

2. Brown rice loses weight but is very nutritious

Compared with white rice, brown rice has a very good weight loss effect, and this is also a food with high nutrient content, many nutrients. A cup of brown rice includes nutritional information such as: Carbs, fiber, fat, Thiamin, Magnesium, Selenium, Iron, Zinc, Protein, …

Brown rice not only helps you control your weight, but also ensures to provide the body with essential nutritional needs, such as minerals, vitamins. Besides, this food also has antioxidants, powerful plant compounds like flavonoids and phenols. Helps reduce muscle inflammation, protect the body from oxidation, stress and prevent heart disease, cancer, chronic disease.

In fact, losing weight with brown rice still ensures that the body is supplemented with essential nutrients such as potassium, calcium, riboflavin (B2), folate. Besides, in brown rice contains high levels of manganese, which brings many useful benefits to the body. For example, it helps wounds heal quickly, regulates blood sugar, metabolizes muscle contractions, stimulates bone growth, and supports the function of the nervous system.

3. Effects of brown rice

3.1. Good for the heart

Brown rice is one of the foods that are good for heart health because it contains a large amount of fiber. Eating a lot of brown rice helps to minimize the factors that lead to heart diseases, especially coronary heart disease. Moreover, brown rice is not only a high-fiber food, but also contains compounds that help reduce factors that cause heart disease, including lowering cholesterol, blood pressure, and hardening of the arteries.

In addition, the high magnesium content in brown rice supports coronary health by reducing the risk of stroke and heart failure. Therefore, eating brown rice has the effect of balancing body weight and is also very good for the heart.

Brown rice contains a lot of fiber, which is very good for heart patients

3.2. Both weight loss and good for diabetics

Although brown rice is a carbohydrate-rich food, it is known to be very effective in aiding blood sugar control and even reducing insulin spikes, especially when substituting brown rice for white rice. . Therefore, brown rice not only significantly lowers blood sugar after each meal, but also helps to reduce HbA1C, an indicator of blood sugar balance.

For patients with diabetes, brown rice is a beneficial product, because it is one of the foods with a low glycemic index. When consuming them, digestion occurs more slowly and blood sugar levels are less affected.

Diabetics need to limit foods with high sugar content such as white rice, because they increase the hormone ghrelin, (this hormone is involved in regulating the function of the pituitary gland, controlling insulin. satiety and hunger of the body as well as promoting fat storage). By replacing white rice with brown rice, you can reduce ghrelin, which suppresses hunger in diabetics. From there, reduce food intake and regulate blood sugar more effectively.

For people who are both overweight and diabetic, especially women, brown rice Helps to actively regulate weight, thereby helping to regulate blood sugar better. In addition to this use for diabetics, brown rice also helps prevent diabetes from developing into type 2 if brown rice is used in every meal instead of white rice.

Brown rice helps effectively control blood sugar in diabetics

3.3. Brown rice does not contain gluten, so it is very healthy

In barley, wheat contains a protein – gluten that can lead to allergies or make the body unable to tolerate foods from severe to mild. The common manifestations of gluten allergy are: vomiting, stomach pain, diarrhea, abdominal pain. Although it is in the cereal group and is used as an ingredient in products with gluten ingredients such as crackers and pasta, it does not include gluten in brown rice. As can be seen, this is a perfect dish for those who cannot tolerate gluten or are allergic to this protein.

Therefore, gluten-free brown rice is very suitable for those who are on a diet, but still ensures to provide many beneficial nutrients for the body to function properly.

4. How to cook brown rice to lose weight

Brown rice is easy to use, easy to obtain, inexpensive, and extremely easy to store. This food can be easily combined with other dishes, used at any time of the day to support weight loss and ensure the necessary energy and nutrients.

You can cook brown rice with the following foods if you want to use it brown rice for weight loss:

• Use brown rice to cook porridge instead of oatmeal for breakfast.

• For a savory breakfast, combine brown rice with eggs, avocado, spicy salad dressing, and black beans.

• Brown rice, vegetables, cereals and other protein-containing dishes can be prepared for lunch.

• Alternatively, you can have a brown rice lunch with bread, beans and meat.

To regularly eat brown rice to lose weight, when preparing dishes, you should replace it with brown rice in all side and main dishes:

• Make stir-fries with foods made with brown rice.

• Replace white pasta with brown rice for soups.

• Combine brown rice, fresh vegetables with olive oil to make a side dish.

• Increase your body’s fiber by using brown rice to roll sushi.

• Cook curry rice, Italian rice, and brown rice.

• Use brown rice noodles instead of white noodles.

Cook brown rice into weight loss porridge to eat in the morning

In short, brown rice is extremely good in supporting weight loss because it is rich in fiber, helping people feel full for a long time. Besides that, brown rice for weight loss It also helps to effectively control blood sugar and prevent the risk of cancer and heart disease.