In Africa and Asian, rice is one of the most popular foods eaten by a large percentage of people.
Over 3 billion people are estimated to be eating rice which cut across majorly in Asia, Sub-Sahara Africa, and gradually infiltrating into the United States of America and towards Europe.
In Nigeria, different delicacy has been creatively made of this popular grain such as the popular jollof rice, fried rice, coconut rice, white rice and stew, vegetable rice, coconut fried rice, rice and beans, tuwo skinkafa and much more.
Rice is a cereal grain gotten from a species of grass called Oryza Glaberrima and Oryza Sativa.
When harvesting this food grass, it’s enveloped with husk but when it gets to the milling machine, the husk will then be removed, leaving it with the bran layers still intact, providing cover for the rice kernel. This is what produces the brown rice.
But some millers will go further with their processing by removing these bran layers embellish in abundant nutrients thereby rendering the rice white.
Isn’t this a challenge or where is the growth and development?
Due to this wrong processing, some millers tend to fortify their low-quality rice with minerals such as thiamin, iron, and niacin but they can never cheat the nature they didn’t create.
The original brown rice can never be like the factory fortified white rice.
The difference is clear and your conscience is left based on choice.
Now, there are two major kinds of rice: the brown and white rice and the latter seem to be in large quantity in our marketplace and of course cheaper in price.
Forget about Basmati rice, jasmine rice and other various types of rice; they all produce white and brown rice but Basmati brown rice has more fiber content than an ordinary brown rice which is an essential mineral that helps with weight loss.
Rice and its Effects on Weight Loss
Rice is high in carbohydrates especially white rice and this can cause increase in blood sugar (glucose) level due to it quick digestion that can increase the workload of insulin which lower blood sugar levels and in that process, you might be feeling hungry too often.
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If you decide to eat it in excess and you’re not very active with daily activity in tantamount with the amount of energy (glucose) you are producing, it’ll start or continue storing the excesses as fat all over your body, perhaps based on your genetic.
This is the main reason you should eat less based on your foreseeable daily activity and you’ll feel full and alright for the day.
You can garnish your rice meal with nutrient-enrich food sources such as vegetables, fruits, and beans and it’s better, you opt for brown rice.
White rice is low in magnesium and this can affect your ability to lose weight effectively because, magnesium helps the muscle function properly which boost metabolism, and this also affects blood sugar. While white rice has 5 percent of magnesium, brown rice possesses 21 percent.
A cup of raw white rice (185g) will give you 675 calories:
- Fat – 1.3g,
- Sodium – 9mg,
- Carbohydrates – 148g,
- Dietary fiber – 2.4g and,
- Potassium – 212.8mg.
A cup of raw brown rice (190g) has 688 calories:
- Fat – 5.1g,
- Sodium – 8mg,
- Potassium – 509mg,
- Carbohydrates – 144.7g and,
- Dietary fiber – 6.5g.
A cup of rice has already taken a large chunk of your daily 1,500 calories with active daily activity if you’re to lose weight.
So, a quarter (1/4) cup of either brown or white rice will be highly preferable.
That’s calories of 168 to 172, but what makes brown rice so much better, is the nutrients that are naturally embellish in it because eating nutrients-rich meals, is what helps with effective weight loss and with lesser quantity, physical activity such as walking, running and exercising.
Therefore, a quarter (1/4) cup of brown rice with added nutrient-rich ingredients and good preparation practice will make a great meal while working on reducing your weight or maintaining your healthy eating habits.
What Makes Brown Rice the Winning Choice?
Brown rice contains more fiber of 6.5g than white rice of 2.4 g. In fact, some white rice has been polished to the extent that it has totally lost it fiber content and fiber has many health benefits such as prevention and reducing the risk of having colon cancer with other related cancers and it helps with weight loss whereby, it slow food digestion thereby making you feeling fuller for long and not hungry too often and balancing the blood sugar (glucose) level.
Vitamins and Minerals
Brown rice contains a vast amount of vitamins and minerals due to careful processing where the bran layers were never removed but this isn’t the case with white rice.
By eating brown rice, you’ll be getting:
- Manganese: An essential mineral that helps boost metabolism and growth. It’s also a great source of antioxidant for the body.
- Selenium: An essential mineral that helps with keeping the body system functional.
- Thiamin is an essential vitamin that further helps with the proper function of the nervous system, the muscles, the heart and it also boost the body metabolism as well.
- Copper is an essential mineral that helps to improve the health status of the heart.
- Other nutrients health benefits of brown rice are Lignans and Feuric acid, and they all serve as antioxidants.
In conclusion, brown rice makes a better choice if you’re working on getting a healthy weight or flatter belly but this doesn’t make white rice be condemned.
It just deserves more careful approach on quantity to eat, other nutrients-rich ingredients that’ll accompany it and the cooking preparation that’ll make it a great meal for getting and maintaining a healthy weight.
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