How to use brown rice to lose weight effectively
Brown rice is milled to remove only the hard outer shell and retain the bran layer. This is a food that represents a healthy diet, slowing down the aging process of the body.
I want to lose weight with brown rice. However, when I eat brown rice, I find it very difficult to eat and hard. My friend told me to roast brown rice and make it into tea or choose rice noodles to lose weight well. Doctor, please advise me on how to use brown rice to lose weight effectively. Reader Nguyen Thi Loan (Trang Bom, Dong Nai).
Master, Doctor Nguyen Thi Quy, Traditional Medicine Dermatology - Aesthetics Clinic, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, facility 3, advises:
Brown rice (BR) is rice that retains the outer bran layer and germ of the grain. WR - white rice is refined rice that has had the outer bran layer and germ of the grain removed. However, the bran and germ are the two outer layers of brown rice that contain most of the vitamins and minerals in the grain.
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Brown rice has many effects in weight loss and blood sugar reduction. |
Brown rice is a rich source of phenols and flavonoids, two types of antioxidants that help reduce cell damage and reduce the risk of premature aging. In addition, this type of rice also has ingredients that help improve metabolic disorders caused by a high-fat diet and reduce the preference for dietary fat.
The high fiber content and various enzyme inhibitors are thought to slow the digestion and absorption of brown rice compared to white rice, thereby producing a smaller post-meal glucose response and reduced insulin requirements.
The glycemic index of brown rice is significantly lower than that of white rice. Therefore, consuming brown rice reduces the risk of type 2 diabetes by 32%.
Shimabukuro's study of switching from white rice to brown rice showed significant reductions in body weight, BMI, and waist circumference in people with metabolic syndrome. Brown rice can help you feel full longer. You should eat up to 1 cup (195g) of cooked brown rice per day. Eating too much brown rice can cause bloating, gas, belching, and indigestion.
Brown rice is rarely consumed because of its bitter taste caused by phenolic compounds, which are volatile. In addition, the presence of fiber-rich bran in brown rice gives it a chewier texture, which requires longer cooking times and is harder than white rice. Soaking and using a pressure cooker will shorten the cooking time of brown rice, while reducing the hardness compared to the traditional method.
Currently, there is no official announcement about brown rice tea or brown rice noodles to evaluate the weight loss effectiveness. Therefore, brown rice users can apply the following processing method to reduce hardness:
- Wash rice twice to remove dirt, soak rice for 1-2 hours
- Place rice in a pot with about half a cup of water for each cup of dry brown rice.
- Boil water.
- Reduce heat to low and cover the pot.
- Let the rice boil for about 20 minutes before turning off the stove.
- Let the rice cool and steam for another 10 minutes before eating.
