Brown Rice For Weight Loss: 5 Healthy Recipes To Try
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For a significant number of people worldwide, rice is a staple food. It is an indispensable food in over 100 cuisines. Over 40,000 different varieties of rice are now cultivated. Without rice, an Indian dinner is incomplete.  Moreover, the variety of rice varieties is vast and includes brown rice, black rice, white rice, and basmati rice. Nutrient content, price, processing, and health advantages vary.

Husked rice was the only type of rice that was typically accessible. But as technology advanced, dehusked rice developed and eventually gained popularity alongside white rice. Brown rice was hence restricted to rural areas. However, because of its growing popularity, brown rice has recently gained more attention because of its health benefits. Brown rice has an abundance of nutrients. We'll go into more detail about brown rice's health benefits and nutrients here.

What Is Brown Rice?

Brown rice is an unpolished, dehusked kind of rice with a nutty taste. It is therefore a more nutritious variation of ordinary rice. The hull, bran, and germ are either eliminated or lost during the processing of rice. With brown rice, the bran and germ are retained; just the outer layer, sometimes referred to as the rice kernel's hull, is removed. In addition, the bran and germ are rich in fibre and nutrients. Brown rice is wholesome because it keeps all of its nutrients.

Brown Rice For Weight Loss

Brown rice's nutritional fibres help you feel fuller for longer. Brown rice also contains a lot of polyphenols, which are potent antioxidants. Dietary fibre therefore keeps you from overindulging in unhealthy foods and bingeing. Its ability to break down fat and reduce calories may also aid in weight loss, according to Healthline.

Eating brown rice may aid in weight loss and prevent obesity, according to research from GENKI Study I (Cross-Sectional Epidemiological Study). This is because it contributes to better stool and bowel movements, which create a healthy intestinal environment. Therefore, it keeps you healthy and helps you avoid weight gain.

How And When To Consume Brown Rice For The Best Results?

Eating rice in moderation is the best approach to keeping your weight at a healthy level. It's best to keep your daily intake of rice to 1 cup (195 g) of cooked brown rice.

It is recommended to eat brown rice during the day, for lunch or breakfast, if you want to lose weight. You will feel energetic for the remainder of the day after eating rice since it includes carbs. To prevent the calories from being stored as fat, you will also have a few hours during the day to be active and burn the calories you ingest.

5 Healthy Brown Rice Recipes To Try

Mexican Rice

Many people hold Mexican rice in high regard as a delicacy. Making great Mexican rice requires using fresh ingredients. For instance, use freshly chopped tomatoes in place of tomato paste. For more spice and crunch, add bell peppers. Naturally, a Mexican meal would not be complete without a tortilla and some delicious Mexican sauce.

Brown Rice Salad

Are you weary of cooking? Most likely, you can get a rice salad, which is easy to make and makes a satisfying dinner. Brown rice is mixed with bell peppers, tomatoes, spring onions, and an olive oil, lemon, and garlic vinaigrette.

Brown Rice Pilaf

A delectable brown rice pilaf enhanced with a hint of cinnamon and caramelised onions. Your taste buds will be delighted by this popular brown rice dish. Cooking it for lunch or supper can show off your culinary skills to family and friends.

Risotto-e-Tonno

This easy, nutritious dish with brown rice, capers, sliced olives, mixed vegetables, and fresh lemon juice is perfect for a picnic or lunch. Place succulent tuna fillets on top of the dish to make it more filling and flavourful.

Fried Rice

Fried rice is a common dish. It can be eaten as a main meal or a side dish and is simple to prepare. Because brown rice has a nutty taste that goes well with the other ingredients, it is a great option. Peas, carrots, garlic, onions, and eggs will round up this delicious meal, which will go off your plate in a matter of minutes. Top it with a crispy fried egg and you'll not need anything else.