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Brown, White, Wild or Red Rice: Which Rice Is Best For Weight Loss?
There are different types of rice, of these there are certain types that are rich in nutritional value. This article explains about the types and the best one to choose from for weight loss.
Rice, a staple form of Indian diet, can perform wonders when it comes to your weight loss goals. Rice is something that South Indians cannot imagine to live without, and combined with the fact that it would help reduce weight, what more do we need?
This article will give you a detailed description of the different varieties of rice out there and some of the incredible health benefits that come along with it. Consuming fewer calories is the key to weight loss and eating rice is the best way to do so. It just the right kind of rice that is necessary to help you achieve your target. All that you need to do is to go through this article to know what's right and not. Little did you realise that your daily platter will help you achieve an enviable figure, right?
In this article, we will discuss about the four main types of rice - white rice, brown rice, wild rice and red rice. Out of these varieties, we will help you choose the best option that will in turn help you shed those unnecessary kilos. Take a look.
White
Rice
White
rice
is
devoid
of
all
its
nutrients
due
to
its
inumerable
process
of
milling.
This
milled
rice
is
also
polished
before
it
heads
to
the
market.
Apart
from
removing
the
husk
and
bran,
the
essential
nutrients
are
also
stripped
off
in
this
process.
a. Carbohydrates: White rice provides about 53 grams of carbohydrates. But the amount of dietary fibre per serving of white rice is comparitively less than other kinds of rice. Dietary fibres are a mandatory part of our daily diet, as they help lower the cholesterol levels.
b. Minerals: White rice contains 2.8 milligrams of iron and 108 micrograms of folate. Most of the vitamins and minerals get removed after the milling process.
c. Fat and Protein: White rice has 0.5 gram of fat and 4 grams of protein. This is less than the recommended average intake for a healthy body.
A half cup of cooked rice per day is enough, to shed those unwanted pounds.
-
As
mentioned
earlier,
white
rice
does
not
contain
the
required
amount
of
dietary
fibre,
which
is
the
most
important
component
necessary
for
weight
loss.
-
If
you
are
just
interested
in
filling
your
tummy
from
time
to
time
without
bothering
about
the
increasing
waist
line,
then
white
rice
is
for
you.
-
But,
the
amount
of
rice
that
you
eat
is
direclty
proportional
to
your
calorie
intake,
hence
you
have
to
keep
a
tab
on
the
amount
you
consume.
- Exercising is mandatory to burn those extra calories that white rice gifts you.
Brown
Rice:
Brown
rice
is
a
whole
grain
rice
and
is
way
more
nutritions
than
white
rice.
Unlike
white
rice,
the
bran
is
retained
and
hence
brown
rice
is
a
rich
source
of
vitamins
and
minerals.
The
only
stark
difference
that
arises
between
the
white
and
brown
rice
is
the
way
it
is
prepared
before
it
hits
the
market.
a. Dietary fibre: This rice contains about 4 grams of dietary fibre, which is about 14% of a 2000-calorie diet. Fitness freaks must keep their ears open at this one.
b. Fat and Protein: Brown rice contains about 2 grams of fat and 24 grams of protein per serving.
c. Carbohydrates: It contains about 45 grams of carbohydrates, which is about 15% of a 2000-calorie diet.
d. Minerals: White rice has 2% and 5% of calcium and iron, respectively, of a 2000-calorie diet and about 10 mg of sodium.
Brown rice is a heart-healthy food and also protects us against various diseases and ailments like cancer and diabetes. It is also enriched with anti-inflammatory properties. Brown rice will not only assist in losing weight, but will also help us maintain a healthy weight. Eating whole grains will help us lose more fat in the mid section and brown rice is just what you need to achieve that! Further, it has less density and makes us feel more fuller, hence stopping you from eating the other delectable delights on the table.
A cup of brown rice in the afternoon will serve your weight loss goals.
Wild
Rice:
Wild
rice
isn't
a
rice
that
you
would
come
across
very
often.
It
is
generally
grown
in
the
lake
region
and
is
very
high
in
protein.
a. Carbohydrates: Wild rice contains 75 grams of carbohydrates and 6 grams of dietary fibre.
b. Fat and Protein: It contains 1.1 grams of fat and 3.99 grams of protein.
c. Minerals: Wild rice has about 7 mg of sodium and 427 grams of potassium.
Wild rice helps boost our immune system and also aids in digestive process. Wild rice also stengthens the bone due to the generous amount of minerals contained in it. The level of antioxidants in the wild rice variety act as an anti-ageing manthra for all! Wild rice is low in calories and hence prevents obesity. It being a glutten-free food stops us from binge-eating due to its rich fibre content. A cup of wild rice for one square meal is all that you need to facilitate your weight loss goals.
Red
Rice:
The
red
colour
in
red
rice
arises
due
to
the
presense
of
anthocyanin,
which
is
a
water-soluble
pigment
that
has
a
flavour.
Its
nutritional
value
is
higher
when
compared
to
other
rice
varieties.
a. Fat and Protein: One cup of cooked red rice contains 2 grams of fat and 5 grams of protein.
b. Dietary Fibre: Red rice contains about 4 grams of dietary fibre based on a 2000-calorie diet.
c. Minerals: It has about 10 mg of sodium.
Red rice contains vitamin B6 that aids in the proper functioning of organs. Further, the presence of a component called monacolin K helps in lowering the high cholesterol level in the body. Red rice is also rich in fibre and supplements the body with energy. It also reduces the risk of obesity, as it is completely fat free. Consuming red rice on a daily basis will help us drop a few pounds.
Half cup of red rice is more than enough to supplement your weight loss goals.
Out of the list, we suggest that brown rice is the best option for assisting weight loss due to its low energy density. Then comes the wild rice as it is glutten free and finally the red rice as it is fat free.
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