When it comes to talking about rice, we hear a lot. Many say that this is a food that has a lot of fat and is not suitable to be part of diets, that the whole type has much more properties or that white does not bring much advantage. To what extent is all of this true?

Rice is a cereal widely used in gastronomy and, in
both versions, although it seems, similar in appearance, have some
nutritional differences that are very interesting to know.

And this is mainly if we need to lose weight or
controls it. What type of rice is the least fattening and good for your health?
The difference between one and the other occurs at the time of processing, that is, after
harvesting. Let’s see the characteristics of each of them.

Weight Loss Tips: Brown Rice

This variety consists of whole grains. That is, no
undergoes no refinement process and is preserved in its natural state. During
grinding, the layer that covers the grain is not removed and this leads to a greater
concentration of nutrients. The germ and bran are kept, so there is more
fibers than the white variety.

Some nutrients are retained, check which ones:

  • Magnesium:
    It is a very important mineral for our bone quality;
  • Selenium:
    It is a source of the vitamins necessary for our DNA and for the regulation of
    thyroid gland;
  • Manganese:
    It is a mineral with high antioxidant capacity. A cup of brown rice gives
    88% of what our body needs in one day.
Brown rice, the best.

Weight Loss Tips: White Rice

This type of grain has a finer and softer texture. During
the grind, bran and germ are extracted. This makes this type of rice
lose a large percentage of natural nutrients, among which are
distinguish zinc, selenium and magnesium.

Of the latter, it preserves a small part, although it is very
smaller than the whole variety. When removing these components, the grain is often
sometimes enriched by the inclusion of B vitamins and iron.

White rice, food base of Brazilian gastronomy
White rice

Weight Loss Tips: Nutrients and Calories of Rice Types

If we look at the nutrition table and compare, since
we are talking about weight loss, we can see that there are no big differences
between them. For example, in 100g of the product the calories are similar, 361
in whites and 345 in integrals. Fat levels do not differ much from one
another, and even whites have a slightly lower percentage.

On the other hand, carbohydrates also do not have
significant differences, with slightly less the full range. Where we
we see the difference, it’s in the fiber content. Why does brown rice have
a lot more. A cup of this product covers about 15% of the recommended fiber
per day.

Weight Loss Tips: How Important Are Fibers

When it comes to weight loss or control, products
containing more fibers are great allies. But why? First, because these
products provide extra volume in the stomach and help you feel fuller.
This feeling prevents us from pinching other foods, as it keeps us more
time without hunger and controls our anxiety.

These are highly recommended options when you want to lose a few pounds. On the other hand, fiber regulates the work of the intestine, which helps to cleanse the body and normalizes the natural functions of our body.

Fiber source

After all. What is the Best Type of Rice?

Both varieties of rice are similar in their caloric, fat and carbohydrate values. But what is the best rice option? Brown rice, for preserving whole grains, with bran and germ, has much more nutrients. Among them, there are the fibers that are necessary when we want to feel less hungry, and to control anxiety without pinching other foods.