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How Does Brown Rice Promote Weight Loss?

How Does Brown Rice Promote Weight Loss?


In many of the recommendations by diet expert, brown rice has always been identified as one of the best food that can help you to lose weight. Many people tend to avoid rice as they believe that it is rich in carbohydrate, thus resulting in large amount of calories in their diet. However, this does not apply to brown rice and we will now explain to you the four ways of how this nutritious rice can help you in weight loss.

  • Brown rice is low in energy density.

Energy density' is the amount of energy (or calories) per gram of food. With low energy density, it means that brown rice can fill you up fast while consuming few calories, thus helping you to lose weight. The low density is due to its higher water and fibre components of the brown rice as compared to the normal refined rice. According to experts, it is recommended that one should eat brown rice at the start of the meals. It will make you feel less hungry, thus consuming lesser food on the table.  


  • Brown rice is rich in fibre.

Fibre helps to boost your metabolic function which is beneficial if you’re losing weight. Although the body cannot digest fibre, it will try to do so. In the attempt to digest and eliminate fibre, the body will expend more calories than it will with other food. Therefore, you will expend more calories digesting high fibre foods as compared to refined carbohydrates. In addition to higher metabolic function, fibre also aids in bowel movement, thus consistently expel whatever you have eaten to reduce unnecessary weight due to constipation.

  • Brown rice releases sugar slowly.

One of the health benefits of brown rice is that it aids in stabilizing blood sugar levels through its slow sugar release. Brown rice would definitely be beneficial for diabetics on a diet. Research has shown that eating half a cup of brown rice daily reduces your risk of developing diabetes by 60%. Brown rice releases sugar slowly, thus allowing your body to process it steadily as well.

If you are interested to know the relationship between sugar level and weight management, please visit:

  • Brown rice is high in selenium.

Selenium is a mineral that strengthens your immune system which will give you a good amount of protection from common sicknesses. This is crucial, especially if you’re trying to lose weight, as your body is adjusting to new diet regimens and can make you weak during the beginning stages of your diet.

Start integrating brown rice into your healthy diet and experience its weight loss effect in no time!

Sources for this article include: - Explanation on how fibre increases metabolism rate.