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Brown Rice for Weight Loss ~ Evidence Based & Backed By Nutritionists

3 min read
Brown Rice for Weight Loss ~ Evidence Based & Backed By Nutritionists

Rice is the staple food and the crop grown almost all over the world. There are many different varieties of rice grown including white rice, black rice, basmati rice, sticky rice etc. Not all the varieties have the same nutritive value. Among these varieties, brown rice benefits are due to how it is prepared. It has low calories compared to white rice or any other variety of rice, which is why dieticians recommend brown rice for weight loss.

Brown Rice for Weight Loss

Serve the rice with green vegetables, some chicken or meat. Many studies prove that eating whole grains such as brown rice on a daily basis and avoiding white rice completely will see a great impact on weight loss.

The benefits of brown rice are such that it also lessens the amount of fat in the blood. The compound lignans present in the body helps to remove the extra fats in the circulatory system. This will further help to reduce the chance of having heart disease. If someone is suffering from diabetes, it is highly recommended to start consuming brown rice because diabetes leads to a lot of weight gain.

So, brown rice is a popular and versatile grain and you can add it to any meal whether it is breakfast, lunch or dinner. It is tasty and a healthy alternative to most of the food. Brown rice also helps in the proper functioning of the thyroid which is very important in weight loss. Therefore, start taking brown rice to lose weight!

Brown Rice Recipes for Weight Loss

Brown rice takes a longer time to cook than white rice. You need to follow a few steps in cooking brown rice as it is slightly different from cooking white rice. However

There is no special recipe to cook but you can prefer boiled rice over the once cooked with spices and the likes. Here, you can find the simplest method or brown rice recipes for weight loss-

  • Wash out and strain your rice twice or thrice to eliminate the dust or particles and extra starch present in it. Do not rub the rice while washing. Just strain the extra water.
  • After completing washing, take a vessel and add 1½  cup of water for each cup of brown rice.
  • Let the water boil in high heat.
  • Once the water boils, add rice and cook it in low heat with a covered vessel.
  • Simmer the rice for at least 30 minutes in lower heat.
  • Keep steam the rice for more than 5 minutes before it is completely dried.

This is the easiest method of cooking brown rice. The only difference from that of white rice is that you will have to be attentive to the amount of water you are adding. Since you can strain the water while cooking white rice, brown rice needs to absorb them completely.

Also Read: Why Should You Use Fermented Rice Water For Hair? Benefits & Uses

How to Eat Brown Rice for Weight Loss: Calorie Count

If you consume 200 calories per day you are almost filled up. However, if you want to compare 1 cup of white rice with one cup of brown rice, you will find that white rice has almost 240 or above calories while one cup of brown rice approx has 220 calories. This is a rough calculation that can give you an overall idea of how brown rice benefits for weight loss.

Brown rice is very popular for its nutritive value and for weight loss. If you are overweight and want to reduce it then consuming brown rice every day brings you closure to fulfil your dream. Brown rice is known as a glycemic index which refers to how fast or how much a particular food will raise a person’s blood sugar level after completing the food.


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