You just can’t do without your daily dosage of white rice, but did you know that brown rice has more to put forward than white or polished rice? Besides being loaded with antioxidants, brown rice helps shield you from the action of free radicals and sooner or later even reduces the chances of cancer! Here are more reasons you should switch from white rice to brown rice not only for weight loss options but also to give yourself a healthier lifestyle:
How does it help?
Brown rice is full of nutrients such as manganese, thiamine, niacin, phosphorus and magnesium, and white rice is often enriched, so it is an excellent source of folate, niacin, thiamine, iron, selenium and manganese. But when it comes to weight loss, brown rice is the healthier alternative, because it is lower in calories and higher in fiber than white rice.
The fiber content of brown rice keeps bowel function at its maximum as it makes digestion a lot easier. Brown rice is the ideal addition to the everyday diet for people seeking bowel stability. In addition, brown rice also makes the belly feel full which translates to lesser meal portions.
Nutrients in Brown Rice:
Brown rice is unpolished or coarse rice, which means that just the outermost coating or the hull is removed. This means that brown rice continues to be filled with nutrients and fiber, long after the white rice has lost most of them because of the polishing process.
Brown Rice Nutrition Value:
100 gm of cooked brown rice holds 32 mg thiamine, 4.6 mg niacin, 39 mg calcium, 2 mg iron, 303 mg phosphorus, 150 mg potassium, 1.7 gm fat, 77.7 gm carbohydrates, 7.5 gm of protein and 360 calories.
Minerals like thiamine, niacin, calcium, potassium, and phosphorous enhance brown rice’s nutrient content and assist in the formation of bones, healthy nails, strong hair and supple muscles.
Brown Rice Qualities
• Brown rice is high in fiber and therefore helps in smooth digestion.
• Brown rice has a little amount of glycemic index and as a result helps to control blood sugar levels.
• It also helps avoid other diseases associated with diabetes like high blood pressure and cardiovascular diseases. People with type 2 diabetes stand to achieve a lot by switching from white rice to brown rice.
• Brown rice is far better for weight managing than white rice, as its consumption leads to an improved body weight. For that reason, if you are on a weight loss plan, it is best to switch to brown rice.
• The healthy fat in brown rice helps trim down bad cholesterol and thus reduces the threat of other lifestyle diseases as well.
How to add brown rice in your diet?
You can replace white rice with brown rice for more or less any dish. Try out brown rice in all your preferred white rice preparations, right from brown rice kheer or pulao to rajma rice, biryani, and risotto. I individually suggest using organic wild brown rice as the finest option. But, even if you don’t buy organic, just making the switch from white rice to brown rice is a huge first footstep to a healthy diet. So what are you waiting for? You don’t have to nervously look forward to that one Sunday in the month to benefit from your favorite biryani – go pick out some brown rice from the provision store and fire up the flame! Switching from white rice to brown rice will not only keep you healthy and fit– it will add up a variety to your otherwise roti and bread survival. Brown rice is one element of a healthy plant-based diet packed with veggies, fruits, beans, grains, nuts, and seeds. If you enjoy exploring how to add more whole foods to your diet for simple weight loss, you can include these as well.
To conclude I would like to say that I absolutely agree that switching from white rice to brown is worth it. This change will not only help you control your weight and speed up your weight loss program but it will also reduce the possibility of other health hazards, one the major being – cancer. All the best for this healthy alternation in your diet.