Is Brown Rice Good for Weight Loss? Is it Just Another Health Fad?

Nutritional Profile of Brown Rice

Brown rice is whole grain rice with the bran and germ layer included. It is rich in fibre and a good source of magnesium, phosphorus, selenium, manganese, and vitamins B1, B3, and B6.

Brown rice is more filling and nutrient-dense as compared to white rice, which contains only the endosperm with carbohydrates and protein, and does not include the bran and germ layer. 

Here is the nutritional value of 100 g of cooked brown, medium-grain rice, according to the United States Department of Agriculture (USDA).

Benefits of Brown Rice in Weight Loss

It is said that people who eat brown rice weigh less! Is this a myth or a fact? Let's see.

Yes, brown rice and weight loss can go hand-in-hand. It is an established fact supported by several studies. Brown rice is high in dietary fibre, which helps keep you full for a longer period. This prevents frequent snacking and overeating and reduces your overall calorie intake. You may eat less and thus maintain a healthy weight. 

Replacing white rice with brown rice can make a difference in your weight. Studies also suggest that eating brown rice has shown significant changes in the waist circumference of some people.

How Much Brown Rice is Good for Weight Loss?

The best way to maintain your weight in a healthy range when eating rice is to have it in moderation. It is advisable to limit your consumption of rice to 1 cup (195 g) of cooked brown rice per day.

What is the Best Time to Eat Brown Rice for Weight Loss?

In order to lose weight, brown rice is best consumed during the day, for breakfast or lunch. Rice contains carbohydrates that will help you feel energised for the rest of the day. Moreover, you will have a few hours during the day to be active and burn the calories consumed so that they do not get stored as fat.

How to Eat Brown Rice for Weight Loss?

Brown rice is healthy but like all healthy things, you may feel like it is bland and boring. Here are a few ways you can enjoy brown rice.

1. For weight loss, boil or steam brown rice instead of frying or cooking it in oil or fat.
2. Pair brown rice with high-fibre vegetables such as carrots, broccoli, spinach etc. or lean protein sources such as chicken or turkey. This will ensure that you stay full for longer after eating rice, and do not overeat or snack unnecessarily. 
3. Use brown rice in your sushi rolls to increase the fibre content of your food.
4. Replace white pasta with brown rice pasta.
5. Use brown rice to make idli or dosa batter.
6. When making rice puddings, use brown rice instead of white rice. 

What are the Risks of Overconsumption of Brown Rice?

• Eating too much brown rice may cause bloating, gas, belching, and digestive distress in some people due to its high fibre content.
• Although brown rice is slower to affect your blood sugar levels when compared to white rice, it has a similar carbohydrate content to white rice, which, in excess amounts, can cause an elevation in your blood sugar levels and put you at higher risk of Type 2 Diabetes. 

What are the Other Health Benefits of Brown Rice?

 Brown rice has the following health benefits:

• Brown rice contains several heart-healthy components such as minerals, antioxidants, lignans, and dietary fibre. Thus, when consumed in the recommended amounts, it can improve your blood cholesterol levels and reduce the risk of obesity, Type 2 Diabetes, heart disease, and stroke.
• The bran or outer layer of brown rice may be a good source of lignans and ferulic acid, which are antioxidants with multiple health benefits such as reducing the risk of heart disease and cancer. 
• Gluten is a protein found in most staples like wheat, barley, and rye. Nowadays, more and more people are discovering that they are sensitive to gluten and are facing allergic reactions upon consumption of gluten products. Brown rice is gluten-free and is a healthy, nutrient-dense whole grain option for those sensitive to gluten.