A lot of people think that all it takes to lose weight is working out harder but in reality, exercise is the only, one component in weight loss. As per various research studies, weight loss is generally 75% diet and 25% exercise. In many cases, some people are able to achieve their targets just by having control over their diet and intake of proper elements in the right quantity. Exercise alone cannot drive significant weight loss. It majorly helps us in increasing our appetite.
Food is the fuel source that drives exercise, thus eating healthy food is essential. Just following a primarily plant-based diet won’t accelerate the speed of weight loss, the choice of the right food to be taken is equally important. One such healthy carb that boosts metabolism and burns fat is brown rice. Here are some of the health benefits of brown rice:
Brown rice is a heartier, fiber-packed alternative to less-than super white rice. White rice has a higher glycemic index, which means its carb convert more quickly into blood sugar than brown rice. Brown rice is whole grain rice, according to experts, it helps in achieving weight targets by enriching daily diet
Brown rice is loaded with essential fiber that our body needs to function optimally. Though many understand that fiber is important for regular bowel movements, it can also lower cholesterol, aid weight loss, and reduce the risk of preventing disease. A fiber-rich diet may lower the chances of being diagnosed with heart disease or diabetes.
Being a woman under 50, you need to consume fiber between 21 and 28 grams daily. However, men under 50 require more fiber. They need about 30 to 38 grams each day. In case, you’re over 50, you need to increase your fiber a little bit. For your reference, one cup of brown rice contains almost 4 grams of fiber. Eating brown rice each day is a great way to get you closer to your goal.
Benefits of Brown Rice
1. Brown Rice Rich Nutrition Profile
Brown rice has a high nutritive profile. It offers much more than white rice in terms of nutrition. It is a good source of folate, Vitamin B1 (Thiamine), riboflavin, potassium, and calcium. Also, it is exceptionally high in manganese. It is a vital nutrient for a person’s body. A bowl of brown rice contains:-
Thus brown rice is quite competent when it comes to fulfilling the nutrition requirement.
2. Anti-inflammatory Properties
It is rich in antioxidants and has anti-inflammatory properties which are the major reasons for having brown rice. It helps in dealing with various diseases, like asthma and arthritis.
3. Helps in Weight Loss & Fast Fat Burn
Brown rice is great at burning extra body fat. Due to iron, potassium, and other essential nutrients present in abundance, a person may feel full after eating just a bowl of brown rice. It’s proven in a study that people who switched to brown rice are able to burn fat at a faster rate. Discover more foods that help you in losing weight without dieting and exercise.
4. Reduces Cholesterol, Blood Pressure and Sugar Level
Diets high in lignin-rich foods, such as whole grains, flax seeds have been associated with reduced cholesterol, lower blood pressure, and blood sugar control. People with diabetes can reduce blood sugar and insulin spikes by eating fewer refined grains like white rice. People eating brown rice has lowered their blood pressure naturally.
5. Effective For Heart Patient
One of the benefits of brown rice is that it maintains heart healthy. It is rich in components like fiber which are beneficial for reducing heart diseases. Apart from fiber, it contains lignans that may reduce heart disease risk factors. Researchers have shown that people who consume more whole grains lowered their risk of cardiovascular disease by 16 to 21 percent!
6. Helps In Lowering BMI
A high BMI can be an indicator of high body fatness. BMI can be used to screen for weight categories that may lead to health problems but it is not diagnostic of the body fatness or health of an individual. Lower body mass index is found in people who intake brown rice than those who intake white rice. It is most effective in reducing waist fat.
7. It is Gluten-free
These days more and more people are following a gluten-free diet. It is not considered to be a good component. It is likely to cause stomach pain, diarrhea, vomiting, and bloating. Many people are also allergic to it. Luckily, brown rice is naturally free from it. It’s a safer choice to consume brown rice than other gluten-rich cereals like wheat or barley.
The thyroid is a butterfly-shaped gland that sits low on the front of the neck. It performs an important function in our body, it controls the metabolism of the body. It makes a hormone that controls how fast your heart beats and how fast calories burn. Brown rice is rich in selenium which is great in thyroid proper function. It also improves the immune system of a person, also essential in the weight loss journey of a person.
9. Boosts brain memory
One of the benefits of brown rice is to boosts brain memory. Healthy whole grains like brown rice contain fibres and vitamins that improve blood flow throughout the brain and help memory function. Brown Rice is a perfect brain food. Discover more brain foods that enhance memory and concentration.
10. Fights Stress & Anxiety
As brown rice is a rich source of magnesium, it also helps for beating stress and anxiety. People with low magnesium levels are more likely to have high C-reactive protein levels. As per the research, people with higher CRP levels are not only more stressed, but also at a greater risk for depression. You can find more foods that help in beating stress & anxiety.
So, brown rice is an important trade that a person should do to gain a healthy fit body and achieve weight targets at a faster pace. Being a natural energy booster, brown rice is the right choice to be made.