Rice serves as a dietary staple in nearly all Asian nations, where people prioritize rice-centric meals, averaging 300 pounds per person annually. In contrast, meat takes center stage in American diets, with only a 21-pound yearly average consumption per person. Rice has evolved into a fundamental component of various healthy dietary choices worldwide.
Rice and Weight Loss
Rice is a fantastic source of complex carbohydrates and is considerably low in saturated fat. So, indulging in rice and related dishes will not make you fat easily. But, there is a wide variety of options available in the market, and it is pretty challenging to figure out which is the best for getting rid of excess body fat. White and brown rice are the most common, found quickly, and are known to promote weight loss. (1)
However, the question is, which one is better? Let us compare them to decide which one to pick to lose unwanted weight.
Brown Rice vs. White Rice for Weight Loss
You might have heard brown rice is much healthier than its white counterpart. Well, how much true is it? Let’s discover: (2)
Also Read – Why Brown Rice is a Healthier Choice than White Rice?
Calorie Count
The first and foremost condition for losing weight is reducing the intake of calories while increasing the calorie burn of your daily workouts and activities. It leads to a condition of ‘calorie deficit’ in our body, which encourages weight loss. It has been found that 1 cup serving of brown rice (218 calories) contains around 24 more calories than an equal amount of white rice (242 calories). If we count for the whole month, we can reduce as much as 720 calories by replacing our daily white rice consumption with brown rice.
Dietary Fiber
Dietary fiber plays a crucial role in keeping our stomach full for a longer period, thus helping us eat less so that we do not put on much unnecessary weight. It also helps our body absorb lesser amounts of calories from carbohydrates and fat. Researchers have revealed that brown rice is a significant dietary fiber source, which is excellent for kicking fat away. A 1-cup serving of brown rice holds more or less 3.5 gm. of fiber, while the same amount of white rice contains only 0.6 gm. It means a single serving of brown rice can fulfill as much as 14% of our daily dietary fiber requirement.
Wholeness
Brown rice is a nutritious whole grain with loads of dietary fiber and fewer calories. According to a study conducted in 2008 and published in the “American Journal of Clinical Nutrition,” these characteristics of whole grains benefit overweight people. Consuming entire grains and limited calorie intake can be extremely helpful in shedding extra fat. However, being refined grain with lower dietary fiber and high calories, white rice could never be a better option than the previous one.
Energy Density
The eA food’s Energy density indicates its capacity to keep you complete with considerably low-calorie intake. The lower it will be, the longer your stomach will be filled up, helping you lose weight efficiently. Due to the presence of dietary fibers and water at high levels, the energy density of brown rice is comparatively much lower than that of white rice. So, it would be best to choose brown rice as a perfect pick for weight loss. Also, make sure you consume it before all other fat-rich eatables to limit their intake.
Nutrient Density
As said before, brown rice is a whole grain, while white rice is a refined grain. To be precise, brown rice offers all that wholesome nutrition, which is removed from white rice during refinement. Hence, one doesn’t need to eat much of it to fulfill their daily requirements of nutrients. Take a look at the following list to know how much nutrient-dense brown rice is:
- A single serving (1 cup) of brown rice is rich in 2 gm. of protein.
- It contains a massive amount of vital vitamins, especially vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), and vitamin B6 (pyridoxine).
- It is an excellent source of essential minerals, including manganese, magnesium, selenium, phosphorus, iron, and zinc.
- It also contains gamma-oryzanol to some extent, which can help us keep our cholesterol levels under control.
Also Read – Try Rice Bags for Sore Muscles
Bottom Line
The above comparisons prove the goodness of brown rice and its effects on our body weight. It is undoubtedly better than refined white rice when shedding those extra pounds around your tummy. However, ensure you work out regularly and include healthy, fat-free, low-fat food to facilitate brown rice’s functions.
Frequently Asked Questions
Is rice fattening?
Rice is an excellent source of complex carbohydrates and is low in saturated fat. It is not inherently fattening, but moderation is essential in a balanced diet.
Does rice contribute to weight gain?
Consuming rice in moderation as part of a well-balanced diet is unlikely to lead to weight gain. However, portion control is essential.
Is brown rice or white rice better for weight loss?
Brown rice is generally considered better for weight loss than white rice due to its higher fiber content, lower calorie count, and nutrient density.
How does brown rice aid in weight loss?
Brown rice is rich in dietary fiber, which promotes satiety, reduces calorie absorption, and helps in weight management. Its lower calorie density and nutrient content contribute to effective weight loss.
Can I replace white rice with brown rice for weight loss?
Yes, replacing white rice with brown rice can contribute to weight loss, as brown rice offers more fiber and nutrients while being lower in calories.
How much brown rice should I consume for weight loss?
Moderation is key. While brown rice is a healthier option, portion control is essential. A balanced diet, including various food groups, supports effective weight loss.
Is brown rice more nutritious than white rice?
Yes, brown rice is a whole grain and more nutritious than white rice. It contains higher levels of fiber, essential vitamins, and minerals, making it a healthier choice.
Can brown rice help control cholesterol levels?
Brown rice contains gamma-oryzanol, which may contribute to controlling cholesterol levels. Including brown rice in a heart-healthy diet can be beneficial.
Does rice have a high-calorie content?
Brown rice has fewer calories compared to white rice. Managing portion sizes and incorporating rice into a balanced diet can support weight management.
How does the energy density of rice affect weight loss?
The lower energy density of brown rice, attributed to high fiber and water content, helps keep you fuller with fewer calories, supporting effective weight loss.
