Among the many types of rice, the brown rice diet is one that is popular after the white rice diet. This type of brown rice has a higher protein and fiber content than white rice. However, the advantage is the antioxidant content in it.
This means that the brown rice diet has a lot of potential in warding off free radicals because of the high content of flavonoids in it. As a bonus, the brown rice diet is also considered effective in maintaining weight loss.
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Benefits of the brown rice diet
There are many health benefits of brown rice, especially because of its high nutrient content. Some of the benefits of brown rice include:
High in fiber
Unlike white rice, brown rice is very high in fiber. In fact, the fiber in it meets 10% of the daily fiber needs of humans. Foods high in fiber can prevent digestive problems. In addition, for those who are on a brown rice diet, high fiber makes the sensation of fullness last longer so that body weight is maintained.
Rich in essential nutrients
Not only fiber, brown rice is also a source of zinc, iron, calcium, magnesium, B vitamins, manganese, selenium, protein and potassium. In fact, the iron and zinc content in brown rice is higher than other rice varieties. Equally important, this high iron helps optimize red blood cells that carry oxygen throughout the body. The content of manganese also helps blood clotting and is good for the body’s metabolism. As if this wasn’t enough, people who are on a brown rice diet will also get adequate calcium and magnesium intake. This is good for bone growth so that it is stronger and healthier.
The red color in brown rice indicates the high level of antioxidants or flavonoid compounds in it, called anthocyanins. This substance helps ward off excess free radicals and prevents a person from developing cancer or tumors. Thanks to this anthocyanin content, brown rice has 10% more antioxidant content. The same compounds are found in dark fruits such as berries.
According to experts, the brown rice diet is also good for lowering bad cholesterol (LDL) in the body. The content of anthocyanins turns out to not only act as antioxidants, but also anti-inflammatory and prevent heart disease. Not only that, the brown rice diet can also reduce a person’s risk of obesity.
Tips for losing weight with brown rice
Changing the habit of eating white rice with brown rice is known to help you lose weight. It should not be arbitrary, a weight loss program must also be accompanied by a healthy and low-fat diet. The following is a guide to eating a diet with brown rice:
If you are on a diet, it is important to eat breakfast. Breakfast serves to provide you with a supply of energy to carry out your daily activities. A diet with brown rice means that you include brown rice in your diet. The recommended breakfast menu when on a brown rice diet is 5 tablespoons of brown rice + steamed green vegetables, such as broccoli + 1 glass of fruit juice.
During lunchtime, you may eat larger portions of food than breakfast. The portion of brown rice that you can consume for lunch is as much as one scoop of rice. Meanwhile, a good choice of dishes that do not fatten the body are eggs that are high in protein, chicken breast and fish. Keep in mind, choose the type of food that is processed by not being fried, but boiled or steamed because it is healthier and low in fat. Always complete your lunch menu with green vegetables and fruits.
At night, you are advised not to eat too many high carbohydrate foods. You only need to consume half a portion of brown rice plus a choice of side dishes, such as grilled salmon, clear spinach vegetable soup, and sauteed vegetables and tofu.