Among cereals, brown rice will be a top choice on the weight loss journey, thanks to its rich nutritional content and ability to bring a feeling of fullness for a long time. Knowing how to cook and combine brown rice properly will help you not feel bored while still maintaining long-term weight loss results.
How does brown rice help you lose weight?
Brown rice provides a lot of fiber and essential nutrients while also having a lower glycemic index. Therefore, brown rice is very beneficial for controlling blood sugar levels and supporting digestive health.
Here are 8 benefits of brown rice:
1. Promotes satiety and reduces hunger
One of the benefits of brown rice for weight loss is its ability to support weight loss. Brown rice is a whole grain rich in fiber, which helps create a feeling of fullness, control hunger and reduce total calorie intake. Adding brown rice to your daily meals can effectively support your weight loss or weight maintenance goals.
2. Lower in calories
Compared to other grains, brown rice has a relatively low calorie content of about 216. This moderate amount of calories makes brown rice a reasonable choice for those who want to control their weight without feeling deprived.
3. Rich in fiber to support weight loss
Fiber is essential for weight loss. Brown rice is one of the best fiber-rich foods for weight loss, thanks to:
- Promoting a feeling of fullness by reducing snacking and keeping you fuller for longer.
- Promoting digestion by maintaining gut health, which is important for successful weight control.
4. Improves digestion to aid weight management
By increasing stool volume and helping stool move more easily through the digestive system, the benefits of brown rice for weight loss help promote better digestion. People feel fuller and eat less due to improved bowel movements and reduced bloating.
5. Helps regulate cholesterol and supports metabolism
Brown rice, rich in antioxidants, fiber, and heart-healthy plant compounds, can help lower cholesterol. Weight loss is indirectly affected by heart health and efficient metabolism.
6. Keeps blood sugar stable
Brown rice has a low glycemic index, so it releases energy slowly. This helps avoid spikes in insulin and blood sugar, which are common causes of hunger and overeating, while reducing cravings and supporting steady weight loss.
7. Helps control cravings through prolonged satiety
Thanks to its high fiber, protein, and nutrients content, brown rice can help keep you full for a long time after meals. This prevents constant snacking or increased calorie intake, both of which are essential for successful weight loss.
8. Supports healthy blood sugar levels to prevent weight gain
Thanks to its low GI, brown rice helps stabilize blood sugar and increase insulin sensitivity. Research shows that consuming three servings of whole grains like brown rice per day can reduce the risk of diabetes by up to 32%, indirectly helping with weight control. In contrast, white rice increases the risk of diabetes by 17%. This risk can be reduced by 16% if you replace just 50 grams of brown rice with white rice per day.
In short, brown rice is not only a nutritious food, but also a great support tool for weight control if you know how to process and combine it properly. From brown rice, porridge, salad to rolls, each variation brings a new flavor, helping your weight loss menu become rich and easy to maintain. When combined with moderate exercise and a reasonable rest regimen, you will see positive results not only in weight but also in overall health.
