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5 Reasons Why Brown Rice Helps You Lose Weight

Diet experts have many recommendations on the best foods that can help you lose weight. One of them is brown rice. Brown rice has many nutritional benefits that go beyond facilitating weight loss. While most people avoid rice in their diet because of the large amount of calories it contains, many people are also discovering that they can still eat this carbo food in the form of brown rice. Here are five facts you need to know about brown rice and how it can help you lose weight.

5 Reasons Why Brown Rice Helps You Lose Weight

1. Brown rice is low in density.

This means that brown rice can make you full while consuming fewer calories. Its water and fiber components make it low in energy density. It will help you lose weight as it makes you eat less since it fills you up fast. ACPE Academy recommends that you eat brown rice at the start of your meals. It will make you feel less hungry, thus making you eat less of the other foods on the table. There was a study done among women who are on high-density and low-density diets. Those who consumed higher density food gained weight three times more weight compared to those who ate lower density food over a six-year period.

2. Brown rice is rich in fiber.

healthy brown rice

Fiber aids in good digestion. This translates to regular bowel movement which helps you consistently dispose of what you’ve eaten. It also optimizes your metabolic function which is beneficial if you’re losing weight. Brown rice stabilizes your digestion and prevents constipation, too. One cup of brown rice contains 3.5 grams of fiber, or 14% of the daily value recommended by the US Department of Agriculture (USDA), which is 25 grams.

3. Brown rice facilitates slow sugar release.

One of the health benefits of brown rice is that it aids in stabilizing blood sugar levels through its slow sugar release. Brown rice would definitely be beneficial for diabetics on a diet. Research has shown that eating half a cup of brown rice daily reduces your risk of developing diabetes by 60%. Brown rice releases sugar slowly, thus allowing your body to process it steadily as well.

4. Brown rice is high in selenium.

Selenium is a mineral that strengthens your immune system by lowering the risks of acquiring diseases. Brown rice is rich in selenium which will give you a good amount of protection from common sicknesses. This is crucial, especially if you’re trying to lose weight, as your body is adjusting to new diet regimens and can make you weak during the beginning stages of your diet.

5. Brown rice helps lose fat.

brown rice vs white rice

Being whole grain, brown rice is not stripped off its nutritional components compared to refined grains such as white rice. In 2008, the American Journal of Clinical Nutrition published a study on people who are on a low-calorie diet that comprises of whole grains such as brown rice and another group on a low-calorie diet with refined grains. Results showed that those who ate whole grains lost more fat in their midsection compared to those who consumed refined grains. Also, one cup of rice contains only 1.8 grams of fat, which is roughly 3% of the USDA’s daily value of 65 grams.

The benefits of brown rice cover not only your diet needs but also your overall health requirements. This whole grain is full of vitamins, iron, potassium, manganese, and other nutrients. It is filling but not fattening. It can be combined with different viands or eaten as is since it has a unique flavor. Integrate brown rice into your diet and experience its weight loss benefits in no time.



    1. GME

      No. Brown Rice is not a GMO food. No rice as of this time is GMO. Rice, of all varieties, is a non-GMO food.

  1. Jan

    Hi I just want to know is eating brown rice is bad … I make I cup of raw Low Gi brown rice in a pot cover with full water until it looks like congee… I love it I can eat breakfast, lunch and dinner and big pot I can have for 6 meals …. I can live eating this for weeks … but worry if too much to harm than good ? Love to know the answer . By the way also trying to lose weight too .
    Thank you

    1. Sam Gutierrez
      Sam Gutierrez

      Eating brown rice is NOT bad.

      Brown rice has many benefits. My favorite one being that is it a low in density. This means that it helps you stay full for a longer amount of time. If you are trying to lose weight you need to not eat as much food. Brown rice helps feed your hunger for a longer period of time. This does not mean you should only eat one time in a day. That is not healthy and strongly not recommended. You should try to eat about 3-5 times a day. Make sure that your meals are healthy, I would certainly recommend including brown rice in about 3-4 of your daily meals. Hopefully this has helped cleared your doubt.

  2. Yolanda negron

    Yo como brown rice y me ha ayudado con mi salud y mi dieta y he aprendido a comer saludable no es facil pero se puede tiene que comprometerte a ser saludable

  3. vamshi sai

    im taking brown rice since 1 month replace of white rice my weight is not reducing from 1 month im doing daily gym and diet is low calory food

    1. Karthik

      Shock ur body …by varying ur workouts …
      Do like this .

      Wake at 6 30 AM .
      Go to Gym at 7 AM .
      make cardio for 20 mins – Either ThreadMill/Cross .
      post that – do 3 sets of abdomen * 20 reps .
      Post that – do Pull ups 5 * 3
      Post That – do Dips 35 * 1 sets – 15 * 1 set .
      Post that continue ur work out – like one day Strength like that .
      you will see result in 1motnth ..
      take whey isolate and dont have outside foods much .weekyl just once doing this i got six pack in 1 month ….being as Rice Lover ..even my metabolism is too low …

  4. Jeri

    I’m having a problem with my bladder sneeking out!
    The Dr. Gave me 3 options.
    I think I’ll take the 20 minute surgery. At first I had alot of problems.I started on brown rice and it has helped so much.Almost 80 pounds.TY.

    1. Sam Gutierrez
      Sam Gutierrez

      You can eat brown rice at any time of the day. One of my favorite things about brown rice is that it’s low in energy density, this means that it can help you eat less throughout the day by making you feel full. So if you would like feeling full throughout the day in order to eat less food in general, I would recommend replacing other carbohydrates you might consume during the day for brown rice as often as possible. Hopefully that clears up your doubt!

  5. patralekha

    I’m having brown rice in lunch..and oats at it make my weight lose? Plz provide me your valuable guide line.

    1. Sam Gutierrez
      Sam Gutierrez

      Having brown rice for lunch is a great idea. The brown rice will leave you feeling fuller. Therefore helping you control your appetite a little more throughout the day. In my opinion, you’re on the right track to losing that weight you want to lose.

  6. Narendra Kumar

    I eat brown rice three times a day, everyday is it ok or any adverse effects

    1. Sam Gutierrez
      Sam Gutierrez

      Narendra, consuming brown rice three times a day sounds like a great idea! I would say stick to that and just make sure you are being moderate with the servings of brown rice you give yourself.

  7. Rachel.

    I’m finding it very hard to balance my weight I’m 60 and after a couple of ops can’t work out like I used too,so keeping my weight down is important to me.

  8. Jagraj Gill

    I wanted to know if I was on the right diet I’m eating salad for lunch and brown rice for dinner for losing weight

  9. Mustafa

    Hello there,
    Forgive me for my weak vocabulary as English is my second language. All I can say is that (based on personal experience) when dieting and working out I always got better results with brown rice. Then for a while I switched to white rice and I had less progress even had minor set backs when it came to weight and muscular definition.

  10. Lorry

    Hi…how much brown rice can you eat a day and still lose weight?

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