When you’re trying to lose weight, replacing some of your usual snacks with rice can help. Rice is a low-calorie grain that fills you up without weighing you down. There are numerous benefits to eating rice, and if you’re curious about incorporating this food group into your diet, read on!
Low-Calorie Rice
When you compare the calorie count of rice to other foods, the results are impressive. White rice has just 75 calories per cup, and brown rice has 55 calories per cup. These numbers may seem high, but considering how filling rice is, it will help you make the right food choices without going overboard.
If you opt for brown rice, you’ll actually be absorbing fewer calories, as it has more fiber. The grain is more nutritious than white rice, as it contains more minerals. Some of these are iron, magnesium, and phosphorus. These three minerals contribute to your body’s overall health.
On the other hand, white rice is highly processed, and its nutrient profile doesn’t compare to that of brown rice. While white rice has good carbohydrates, it doesn’t have as many vitamins and minerals as its darker counterpart.
Health Benefits Of Eating Rice
In general, rice is a good food for your health. You’ll find numerous research articles that confirm this statement. Here are some of the most prominent benefits of eating this grain.
Prevents Type 2 Diabetes
If you have a family history of type 2 diabetes or you’re already at a high risk for this disease, you should pay special attention to your diet and exercise. Rice is one of the best foods for preventing type 2 diabetes. One clinical trial found that adding rice to the diet of individuals who already had hyperglycemia led to a significant drop in their blood sugar levels.
This may be due to the fact that rice contains both soluble and insoluble fiber. Soluble fiber dissolves in water, while insoluble fiber doesn’t. Soluble fiber helps to maintain good health by increasing the amount of insulin present in your blood. Insoluble fiber aids in maintaining a healthy weight by preventing unnecessary glucose absorption in your gut.
If you’re still wondering whether or not to add rice to your diet, here’s an easy rule to remember: Eat the grain whenever possible, but don’t feel bad about having a few rice cookies here and there. You’ll enjoy the taste without going overboard!
Helps With Weight Loss
You may have heard of the Mediterranean diet, which is rich in whole grains and vegetables. This dietary choice is associated with lower body weight and less body fat. One group of researchers evaluated the weight loss capabilities of several diets, including the Mediterranean diet, and concluded that rice was one of the least fattening foods. This was verified in a separate study as well.
When you eat rice, the carbohydrates in the grain are broken down into simple sugars, which then release energy to be used by the body. This makes the food more available to be absorbed by the cells. As a result, you may experience a slight natural high, which in turn helps to curb your appetite.
To put it simply, rice has a low glycemic index. The low index reflects the fact that carbohydrates in rice are quickly and readily available for the body’s use as energy. If you’re looking for a food that will help you lose weight, you should try rice. There’s also evidence that points to the fact that eating a food with a low glycemic index helps to improve overall health.
Helps To Maintain A Healthy Heart
A healthy heart is a strong heart. To ensure that yours is functioning at its best possible, you need to put in the necessary work. One way to help keep your heart healthy is by eating foods rich in nutrients. Rice is one of the best foods for this purpose. It’s a good source of magnesium, potassium, and vitamin B.
If you already follow a healthy diet regime, you may be wondering what else you need to do to keep your heart healthy. One of the best things you can do for your heart is exercise. Getting some form of exercise every day will improve your heart health significantly. Walking, running, weight lifting, and yoga are all great options for getting active.
If you already eat healthy foods and take good care of your body, you may not need to do any more to ensure that your heart is healthy. However, it’s never bad to be mindful of your heart, and sometimes it’s good to check for some signs of trouble.
Makes For A Good Base Layer
When you’re trying to lose weight, you’ll eventually have to decide whether or not to layer clothing. Although it’s not always practical to do so, if you decide that going without a top layer is a good idea, you’ll need to choose an underlayer wisely. Rice does a good job of preventing your body from overheating, so you may want to try this food as your base layer. In fact, you may want to eat the grain as a meal, in lieu of your usual snacks, to ensure that you stay warm on cooler nights.
As you can see, rice has a varied diet profile. This means that you get many different nutrients, in a form that is easily accessible for the body to use as fuel. This makes the food very versatile, which in turn makes it one of the most nutritious and valuable foods out there. If you’re trying to lose weight or simply want to make your nutrition plan simpler, rice is a great choice. Its low glycemic index means that your blood sugar won’t spike after eating a serving, so you won’t experience the highs and lows that come with other foods.
At the end of the day, eating rice is a good choice because it’s filling, quick, and easy to prepare. If you’re still curious about adding this plant food to your diet, here are some interesting facts about rice that may change your mind.