How to use brown rice effectively for weight loss.
Brown rice is milled to remove only the hard outer husk, retaining the bran layer. It is a food that represents a healthy diet and slows down the aging process.
I want to lose weight using brown rice. However, I find it very difficult and hard to eat when I eat brown rice. My friend suggested roasting brown rice and brewing it like tea, or choosing brown rice noodles for weight loss. Could you please advise me on how to use brown rice effectively for weight loss? (Reader Nguyen Thi Loan, Trang Bom, Dong Nai)
Dr. Nguyen Thi Quy, MD, PhD, Traditional Medicine Dermatology and Aesthetics Clinic, University Medical Center of Ho Chi Minh City, Branch 3, provides the following consultation:
Brown rice (BR) is rice that retains its outer bran layer and germ. White rice (WR) is refined rice from which the outer bran layer and germ have been removed. However, the bran and germ, the two outer layers of brown rice, contain most of the vitamins and minerals in the grain.
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Brown rice has many benefits for weight loss and lowering blood sugar. |
Brown rice is a rich source of phenols and flavonoids, two types of antioxidants that help reduce cell damage and lower the risk of premature aging. In addition, this type of rice contains components that help improve metabolic disorders caused by high-fat diets and reduce the preference for fat in the diet.
The high fiber content and various enzyme inhibitors are thought to slow down the digestion and absorption of brown rice compared to white rice, thus creating a less rapid postprandial glucose response and reducing insulin requirements.
Brown rice has a significantly lower glycemic index than white rice. Therefore, consuming brown rice can reduce the risk of developing type 2 diabetes by 32%.
Shimabukuro's study, which involved switching from white rice to brown rice, showed a significant reduction in body weight, BMI, and waist circumference in people with metabolic syndrome. Brown rice can help you feel fuller for longer. You should eat a maximum of one cup (195g) of cooked brown rice per day. Eating too much brown rice can cause bloating, gas, belching, and digestive upset.
Brown rice is less commonly used, possibly due to its astringent taste caused by volatile phenolic compounds. Additionally, the presence of fiber-rich bran gives brown rice a chewier texture, requiring a longer cooking time and resulting in a firmer texture compared to white rice. Soaking the rice and using a pressure cooker can shorten cooking time and reduce its firmness compared to traditional methods.
Currently, there are no official studies on the effectiveness of brown rice tea or brown rice noodles for weight loss. Therefore, brown rice consumers can use the following preparation methods to reduce its hardness:
- Rinse the rice twice to remove dirt, then soak it for 1-2 hours.
- Add the rice to a pot with about half a cup of water for every cup of dry brown rice.
- Boil the water.
- Reduce the heat to low and cover the pot with a lid.
Let the rice simmer for about 20 minutes before turning off the heat.
Let the rice cool and steam it for another 10 minutes before eating.
