Eat Brown Rice For Weight Loss! 7 Reasons Why
Image Credit: A bowl of raw brown rice, Pexels

Most of the Indian regions are a rice-eating population. Thus, it becomes a challenge to eliminate rice from the diet for health, mainly weight management purposes. The body is used to having a certain amount of rice daily, and doing away this grain often shows up as withdrawal symptoms such as frequent hunger pangs and overall irritability. The solution to this problem can be found in an excellent alternative. Switch to brown rice for weight loss and achieve your healthiness goals. Unpolished brown rice has many health benefits, including helping one to lose weight without depriving the body of its favourite food. When trying to shed extra kilos, you must be mindful of the amount and quality of the calories you're taking. Here are 7 reasons and facts on why and how brown rice can help weight loss in a healthy way. 

High on nutrition value and low in calories

Even though it is not extremely low in calories, brown rice can be a healthy addition to a diet focusing on cutting fat and calories. Cooked brown rice has 218 calories, 45 grams of carbohydrates, 4 grams of fibre, and 5 grams of protein per serving, as the United States Department of Agriculture reported. Moreover, brown rice is a good source of B vitamins and minerals like manganese, magnesium, and copper.

Abundant in fibre

Nutritionists and dietitians have repeatedly lauded the value of eating foods high in fibre to control weight and promote healthy digestive functions. High-fibre diets aid weight loss in numerous ways, including helping you feel full for longer, improving your digestion, and facilitating regular bowel movements. In addition to its other health benefits, the high fibre content of brown rice aid with weight loss. The ideal method for losing weight is to make several changes to your lifestyle. Still, a recent study published in the Annals of Internal Medicine found that simply increasing your fibre intake was associated with positive shifts in body mass index.

Diabetes-friendly weight loss

More investigation suggests that eating brown rice can help you shed unwanted pounds. In one research published in the Journal of Nutritional Science and Vitaminology, those with type 2 diabetes who switched from white rice to brown rice saw weight loss and lower blood pressure.

Cooked brown rice, Image Source:

Aids in visceral fat reduction

Visceral fat can be one of the most stubborn to shed while engaging in weight-loss programmes. Here's some encouraging news for those who have been dealing with this. Research suggests that brown rice, as opposed to white rice, aids in fat loss and weight loss. According to a study, switching from white rice to brown rice reduces the visceral fat that surrounds your organs and offers a significant health risk. The same studies showed that resuming the consumption of white rice led to a weight increase. 

Brown rice is better than polished white rice

When compared to white rice, brown rice has many more nutrients. White rice is made by discarding the bran and germ from brown rice. Bran and germ are particularly rich in several nutrients, including lipids, antioxidants, fibre, vitamins, minerals, and protein. Whereas brown rice retains them.

Nourishes the body

Antioxidants and anti-inflammatory compounds can be found in abundance in brown rice. Chronic inflammation has been linked to increased body fat. The anti-inflammatory properties and high antioxidant content of brown rice make it an excellent source of nourishment. Many diseases can be combated with the help of these characteristics. Brown rice is an excellent source of many vitamins and minerals, including niacin, thiamine, manganese, magnesium, and phosphorus.

Keeps energy high and hunger under control

Consuming brown rice will give you sustained energy. The more active you are able to stay, the more calories you will burn as you work toward your weight loss objectives. Likewise, with enhanced energy, one can perform fitness activities better, which eventually helps in shedding weight. 


Compared to polished white rice, brown rice is ideal for weight loss. Among many other advantages, with its high fibre content and low-calorie count, brown rice is good for weight loss.