How to eat brown rice to lose weight without feeling full

Brown rice is rich in fiber, has a low glycemic index, supports metabolism, increases weight loss effectiveness and brings many health benefits.

Brown rice is rich in fiber, supporting weight loss but should not be eaten too much. (Source: Pixabay)

Not only is brown rice a "less processed" version of white rice, it is also a rich source of fiber, vitamins and minerals, and is recommended by nutritionists as part of a balanced diet.

What is brown rice and why is it good for your health?

Brown rice is milled to remove the husk, keeping the bran and germ intact - where many important nutrients are concentrated.

Thanks to minimal processing, brown rice retains most of its B vitamins, magnesium, manganese, selenium, iron and especially fiber - a key ingredient in supporting digestion, controlling blood sugar and maintaining a feeling of fullness for a long time.

According to a study published in the journal Nutrition Research , people who ate brown rice instead of white rice for six weeks had more stable insulin levels, reduced LDL cholesterol, and significantly improved body mass index (BMI).

Professor Frank Hu - a nutrition expert at Harvard University (USA) - emphasized that switching from refined grains to whole grains such as brown rice is "one of the simplest but most effective things you can do to improve metabolic health and prevent weight gain".

Brown rice weight loss mechanism

- Rich in soluble and insoluble fiber

Brown rice contains about 3.5g of fiber per 100g (cooked), 2-3 times higher than white rice. This fiber helps slow down digestion, making you feel full longer, reducing cravings, thereby reducing total calorie intake during the day.

- Low glycemic index (GI)

Brown rice has a GI of around 50-55 (medium to low), compared to 70 for white rice. This helps control blood sugar better, avoiding sudden sugar spikes - the cause of fat storage and stimulating hunger.

- Increase metabolism thanks to magnesium and selenium

Magnesium and selenium in brown rice support the metabolism of fat and carbohydrates, helping the body burn energy more effectively and reduce excess fat accumulation.

How to eat brown rice to lose weight effectively?

To achieve weight loss while still ensuring health, the use of brown rice needs to be combined reasonably in the daily diet. Below are important principles and notes:

- Replace white rice with brown rice scientifically

Start by replacing 1-2 main meals per day with brown rice, combined with protein-rich foods (like chicken breast, salmon, boiled eggs), vegetables and a small amount of healthy fats (olive oil, nut butter).

Brown rice is not only lower in calories than white rice (about 110 calories/100g cooked compared to 130 calories for white rice), but also makes you feel fuller for longer thanks to 3 times more fiber.

- Soak and cook properly to absorb maximum nutrients

Before cooking, brown rice should be soaked for 8-12 hours (or overnight) to soften the grains, reduce cooking time, and remove most of the phytic acid - a compound that can inhibit mineral absorption. Using a rice cooker with a brown rice cooking mode or a pressure cooker will help the rice become softer, easier to eat, and easier to digest.

- Do not abuse

Although brown rice is healthy, consuming it in excess (more than 3 cups a day) can put pressure on the digestive system due to its high fiber content. At the same time, the bran layer of the rice can also accumulate inorganic arsenic, which is considered a health risk if accumulated over time.

Therefore, it is necessary to diversify starch sources by combining brown rice with other whole grains such as oats, quinoa, sweet potatoes...

- Diverse processing for easy eating

In addition to cooking rice, you can cook brown rice porridge with red beans and chia seeds for breakfast or make seaweed rice rolls with brown rice or make homemade brown rice cakes, limiting the use of oil and sugar.

A 2021 study by Tufts University (USA) showed that people who ate 3 servings of whole grains per day - including brown rice - reduced their waist circumference by 2.5cm within 12 weeks, compared to the group using refined grains.

This is particularly important in controlling visceral fat, which is closely linked to the risk of type 2 diabetes and cardiovascular disease.

"Instead of cutting out carbs completely to lose weight, prioritize whole grains like brown rice," advises Cynthia Sass, PhD, a Los Angeles-based sports nutritionist. "This is a smart way to maintain energy, control cravings, and maintain a long-term figure without having to go on a strict diet."

Notes when using brown rice to lose weight

- Do not eat too much brown rice: Although it is a healthy food, eating too much brown rice can cause indigestion and affect the absorption of micronutrients (due to phytic acid).

- People with digestive problems should use with caution: Brown rice is more difficult to digest than white rice, especially for the elderly, children or people with stomach or colon diseases.

Source: https://baoquocte.vn/cach-an-com-gao-luc-de-giam-can-khong-day-bung-316543.html