Which Is Good For Weight Loss – Brown Rice Or White Rice ?

When the discussion about weight loss diet, essentially involves brown rice vs. white rice, the former is given priority due to its high nutritional benefit. According to the celebrity fitness trainer, Vinod Channa, consumption of brown rice on a daily basis offers you optimum nourishment and aids in weight loss at the same time.

Here’s a look into the nutritional value of each rice that are considered staple elements in Indian cuisine.

Nutritional Benefits of White Rice

Calories- The calorie content of a cup of cooked white rice (158 gm approx.) is 206 kcal. Boiled or steamed rice contains less than 0.5gm fat.

Proteins – The protein content of white rice is 4.3gm. However, it’s important to note that protein of white rice lacks healthy amino acid and hence it should be compensated with animal or plant derived protein to get the best of its benefits.

Carbohydrates– White rice contains 53 gm of carbohydrates or starch, which is actually 18% of our recommended daily carbohydrate needs.

The dietary fibre – Each serving of white long grained rice contains less than 1gm of dietary fibre.

Minerals- The mineral content of rice includes plenty of vitamins and minerals such as folate, niacin, thiamine, iron and selenium. These minerals play a key role in maintaining a healthy digestive system along with a fit body.

Facts that Impact: White Rice Benefits

  • Since white rice is a sodium-free food, it helps in regulating blood pressure of your body.
  • The minerals of white rice maintain a healthy stomach and lowers the risk of gastrointestinal disorders.

However, the glycemic index of white rice is much higher than its brown counterpart. As a result, the blood sugar level is often elevated with white rice. So diabetic patients should avoid white rice as much as possible.

Nutritional Benefits of Brown Rice

Calories-A cup of cooked brown rice (158 gm approx.) contains 216 kcal of calorie. Boiled or steamed brown rice contains 1.75g fat.

Proteins – The protein content of brown rice is 5.03gms. Again, it lacks the wholesome amino acids and hence it should be consumed in combination with plant or animal derived protein.

Carbohydrates– The carbohydrate quantity of Brown Rice is 45gm (which is 6% of our daily requirements). Brown rice is a low carb food and hence it is often recommended for people who are on weight loss diet.

Dietary fibre – Brown rice contains 3.51g of dietary fibre, which helps in increasing metabolic process and regulating bowel movements. This is the key reason why brown rice is highly recommended for pro-weight loss diet.

Minerals- Brown rice is a rich source of folate, vitamins B, choline, vitamin A, D, E, K, chloride, calcium, iron, magnesium, selenium and phosphorous.

Facts that Impact: Brown Rice Benefits

  • Apart from helping in weight loss, brown rice offers a host of other health benefits that includes regulating blood pressure, lowering the risks of colon and breast cancer, avoiding heart disease, strengthening bones, preventing gall stones and many more.
  • The glycemic index of brown rice is remarkably lower than white rice, which is why it is beneficial for people suffering from Type 2 Diabetes. Unlike white rice, it does not raise blood sugar levels in the body.

In short, whatever nutrients white rice contains, its way lesser than brown rice. While being a rich source of vitamins and mineral, the brown rice is also enriched with dietary fibre. Unlike white rice (which is essentially filled with the optimum level of starch or carbohydrate), protein and dietary fibre of brown rice keeps you full for an extended period of time and thus curb your frequent appetite. Which makes it definitely a helpful approach for the weight watchers.

Make Rice Healthier: How to Cook

Whether it’s white long grained rice or brown rice with bran (roughage or the cellulose), the process of cooking makes a lot of difference to its nutritional value.
To make it healthier, here’s the process:

  • Thoroughly wash the rice two to three times before cooking.
  • Boil it with excess water and drain the water properly once it is cooked. It will keep the starch levels low
  • Opt for steamed or boiled rice instead of fried rice.
  • Eat any fibrous food along with rice for quick digestion.

So, when you think of forbidding rice to embrace rotis, think also about the nutritional benefits of the rice. Because a starch rich food always aids in easy digestion and prevents frequent stomach upsets. For sure, you simply can’t ignore your daily nutrition while working on your weight loss regime.