Which Rice is Best for Weight Loss?

Rice is the major food of billions of people and one that commonly brings confusion when it comes to weight loss. People who want to lose weight, in such cases, ask, "Which rice is best for weight loss?" The experts say the best choice is brown rice and then a couple of less known but equally healthy whole-grain variants.

Even if white rice is a kind of food that can be easily controlled through portion size, to answer the question which rice to eat, then the one that is full of fiber and nutrients is healthier and will make weight issues less stressful and more efficient will be resolved.

Brown Rice: The Fiber Champion

Brown rice is essentially the whole grain form of rice; it retains the bran and germ, which are stripped away to create white rice. These outer layers hold the key to its weight loss benefits:

• Superior Satiety: Brown rice contains significantly more fiber than white rice. Fiber requires water to its action. In the stomach, it then absorbs water, thus giving more volume, which brings about longer satiety. Thus, calorie intake is reduced significantly, making the calorie deficit, necessary for weight loss, inevitable.
• Stable Energy: The high fiber content releases the sugar derived from the carbohydrates more slowly and the carb absorption is gradually done through the blood stream. So blood sugar levels stay fairly constant, being one of the reasons that no late afternoon fatigue nor insatiable hunger are incurred; both leading to overeating. Choices for Weight Loss

Alternate Choices for Weight Loss

While brown rice is the most popular whole grain rice, these alternatives also provide superior benefits:

• Red Rice: An excellent source of antioxidants and a good fiber provider, red rice having a slightly stronger nutty taste than brown rice is also a perfect slow energy releasing food.
•  Black Rice: One of the richest sources of antioxidants (mainly anthocyanins the same one that is found in blueberries) is this variety. Its fiber content is on a par with brown rice, yet it is densely packed with nutrients and hence, very attractive to anyone that wants to keep a balanced diet.

Why Fiber Matters: The Calorie Density Factor

The Calorie Density FactorConsider the different fiber amounts. The calorie counts are almost the same but the effect on your hunger is radically different:

Through the choice of brown rice you will be able to get almost six times the amount of fiber which is by far the most influential factor in appetite control.

In Conclusion

If you want to lose weight in a healthy and sustainable way, brown rice is definitely the best choice you can make, primarily because it is very high in fiber which is not only an excellent way to keep constant blood sugar levels and to naturally feel full, but also a prerequisite for calorie deficit that is necessary for weight ‍‌‍‍‌‍‌‍‍‌loss.