For weight loss we really something want which is high in vitamins and minerals and Vitamins and minerals are not available in all types of whole grains. But yes, you can try brown rice which is popular for weight loss. It is a bowl of whole-grain rice with only the hull removed, thus the fats between the remaining layers cause it to spoil more easily than white, and this rice has been milled and stripped of all its layers and nutrients. It is good for overall health. This is only the variety you must switch if you want to lose weight. Moreover, it is full of dietary fiber which boosts your metabolism. In your weight loss journey, you can add khichdi which is the healthiest way to use rice for weight loss.
All rice consists almost entirely of carbs, with small amounts of protein and practically no fat.
Brown rice is a whole grain. That means it contains all parts of the grain — including the fibrous bran, the nutritious germ and the carb-rich endosperm.
White rice, on the other hand, has had the bran and germ removed, which are the most nutritious parts of the grain.
This leaves white rice with very few essential nutrients, which is why brown rice is usually considered much healthier than white.
Brown rice has a big advantage over white rice when it comes to nutrient content.
Brown rice has more fiber and antioxidants, as well as a lot more important vitamins and minerals.
Eating brown rice instead of white may also significantly reduce weight, body mass index (BMI) and circumference of the waist and hips
One study collected data on 29,683 adults and 15,280 children. The researchers found that the more whole grains people ate, the lower their body weight was .
In another study, researchers followed more than 74,000 women for 12 years and found that women who consumed more whole grains consistently weighed less than women who consumed fewer whole grains
Additionally, a randomized controlled trial in 40 overweight and obese women found that brown rice reduced body weight and waist size compared to white rice .
Sustained weigh loss comes from adjusting dietary norms, not just switching out one food, as well as physical activity. While I concur that brown rice has many benefits compared to polished rice, just substituting one for the other at the same amounts and no other change will have limited effect. Foods are not out of balance, diets are.
Dietary guideline for USA (and many other countries) support intake of whole grains instead of refined grains. Many studies (mostly small RCTs of short duration or cohorts) support health benefits (including weight reduction) of whole and germinated rice consumptions, probably due to its higher nutrient density (B vitamins), fiber and resistant starch content, longer gastric emptying time, favorable effect on gastric microbiota etcetera. Please read reviews on whole grains:
1. McRae, Marc P. "Health benefits of dietary whole grains: an umbrella review of meta-analyses." Journal of chiropractic medicine 16.1 (2017): 10-18.
2. Pol, Korrie, et al. "Whole grain and body weight changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies." The American journal of clinical nutrition 98.4 (2013): 872-884.
3. So, Daniel, et al. "Dietary fiber intervention on gut microbiota composition in healthy adults: a systematic review and meta-analysis." The American journal of clinical nutrition 107.6 (2018): 965-983.
4. Chanson-Rolle, Aurelie, et al. "Systematic review and meta-analysis of human studies to support a quantitative recommendation for whole grain intake in relation to type 2 diabetes." PloS one 10.6 (2015): e0131377.
And on brown rice:
1. Imam, Mustapha Umar, et al. "Antidiabetic properties of germinated brown rice: a systematic review." Evidence-based complementary and alternative medicine 2012 (2012).
2. Babu, P. Dinesh, et al. "Brown rice-beyond the color reviving a lost health food-a review." Magnesium 187.13.10 (2009).
It depends on quantity of consumption. Low consumption of carbohydrates affect body weight.
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