Tips to eat rice and still stay in shape

Brown rice is less processed than regular white rice. It only has the outer hull removed, preserving the nutritious bran and germ. This means it retains a rich amount of vitamins, minerals, and antioxidants, important components that white rice lacks.

White rice or brown rice?

Both white and brown rice are suitable for dieting, as long as they are not added salt or fat. White rice was initially popular for its convenience. Today, brown rice is popular, with the nutritional benefits of the bran and germ, making it a good choice for those who prefer less processed foods.

Brown rice contains many surprising nutrients

Rich in vitamins and minerals, brown rice is a source of energy with 248 calories per 195g. It provides vitamin B9, B2, potassium, calcium and especially manganese - an essential element for bone health and metabolism. Plant compounds such as phenols and flavonoids in brown rice help fight oxidative stress, benefit heart health and prevent cancer. Research shows that brown rice reduces inflammation and supports long-term health, reducing the risk of chronic disease.

Can brown rice aid weight loss?

Brown rice, which is high in fiber, can aid in weight loss by replacing refined grains, helping to maintain feelings of fullness and reducing calorie intake. Research shows that eating brown rice reduces the risk of weight gain and obesity, while also reducing hunger.

Brown rice is also good for the heart thanks to its fiber and beneficial compounds, which can reduce the risk of cardiovascular disease by 10-20%. For diabetics, brown rice is a superior choice with a low glycemic index, helping to control blood sugar and reduce the risk of type 2 diabetes.

How to add brown rice to your diet

Brown rice, a gluten-free and nutrient-rich grain, can easily be incorporated into many dishes and is suitable for any meal.

Here are some simple ways to incorporate brown rice into your daily diet:

- Bowl of cereal with brown rice, vegetables and protein for lunch.

- Brown rice with eggs, salsa, avocado and black beans for a hearty breakfast.

- Brown rice porridge replaces oatmeal in the morning.

- Mix with vegetables and olive oil as a side dish.

- Roll sushi with brown rice to increase fiber.

- Brown rice in curry recipes.

- Healthy Risotto with Brown Rice.

- Brown rice pasta instead of white pasta.

- Brown rice sauteed with olive oil and garlic.