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Brown, White, Wild or Red Rice: Which Rice Is Best For Weight Loss?

By Sravia Sivaram

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.

Story first published: Tuesday, November 22, 2016, 15:53 [IST]
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