Which Rice Is Best For Weight Loss?

It is important to choose the right meal of carbohydrates when you are planning to lose weight. But one question always arises: which rice is best for weight loss?  Indian basmati rice or regular white or brown rice? This rice is provided by Indian basmati rice exporters.

Importance of Glycemic index and glycemic load of rice

While thinking about losing weight effectively, it became necessary to take into account two valuable things: the glycemic index and the glycemic load of food.

Each food has these values ​​which respectively define the ability of a food to raise blood sugar levels, and the ability of food depending on the amount consumed.

The glycemic index and the glycemic load varies on the type of rice, Indian Basmati rice is a trustable product as per the growing years.

Interesting, but do you know what these values mean and how they can help to choose the right rice for weight loss. It is a very simple formula. Let’s do the analysis of the above table.

As discussed above, these values of Glycemic Index and load will allow us to know the ability of food to raise blood sugar levels. And the higher the blood sugar level, the more likely it is to be stored as fat (in adipose tissue).

So,  the higher the values, the less valuable they are for weight loss. Eventually, Basmati rice is the best for weight loss.

As a result, Indian basmati brown rice is the most effective for weight loss and that normal white rice is the least interesting in this sense. These results for brown rice are mainly due to the presence of fiber, which slows the absorption of sugar. 

Satiety: Fibres to Satiate

Along with slowing the absorption of sugar, fibers also have the advantage of helping to get fuller faster. To put forward, fiber helps to get the stomach full as it takes more space.

Additionally, Fiber also facilitates bowel movements in people who tend to be constipated.

Anti-Nutrients

Rice contains anti-nutrients such as: phytates (phytic acid), enzyme inhibitors (trypsin inhibitors), and lectin (hemagglutinin). Anti-nutrients are compounds in many plant foods that limit the absorption of nutrients. It’s known as a plant defense system.

Generally, it was believed that, the more refined a rice is (processed from its natural state), the less anti-nutrients it contains. These anti-nutrients are mainly localized in the skin and the brain. 

As a result, brown rice is less attractive than white rice in terms of nutrient absorption. And that’s important for weight loss. In weight loss, usually people eat less, so it becomes mandatory to get more nutrients from the foods that are being eaten to stay healthy and remain energized.

Conclusion

Theoretically, to lose weight, it would be better to choose brown rice, because:

1. It is more satiating;
2. Its glycemic index and glycemic load are lower, which limits the storage of energy in the form of fat.

However, losing weight should not come at the expense of health and should be part of a sustainable lifestyle. 

Although white rice is not totally invaluable, it is also beneficial for a healthy life, which is why reserve that for meals preceding physical activity (physical work, walking, sport, etc.), to immediately use the energy it provides, and brown rice for meals followed by low activity, to have longer energy without a sugar spike.

Regarding basmati white rice, it is in between. This is the one people recommend the most often. Because they find this to be an excellent compromise between the health aspect and the glycemic aspect.

Also Read: Healthy Food to Live Longer