Can a high-carb food like organic brown rice boost weight loss? In recent years low-carb diets like Keto and Atkins have been trending. These diets focus on going low-carb, high-fat (LCHF), so the body gets energy from fat rather than carbs. It often involves ditching certain foods like grains, including rice, wheat, and oats. These foods are often considered superfoods because they’re high in protein, vitamins/minerals, and fiber. However, due to the carb count, they’re not allowed on such a low-diet program. However, these foods can provide certain benefits like appetite control, which can help with weight loss. It’s important to take a closer look at the situation.
The key to weight loss is more basic than most people think. It’s about creating something called a “caloric deficit.” In other words, you’ll need lower net calories than you have now. That can include cutting calories, exercising more, and so on. That’s why it’s important to consider the various factors of brown rice that might help to lose weight. Non-low-carb diets don’t require energy from fat so it’s not necessary to drop carbs to 10% of your daily calories, for example. There might be other ways you can lose weight by consuming the whole grain instead of white rice.
Why Are People Going Grain-free?
This is an important issue to take up first. There are some reasons why people should consider ditching grains and especially gluten grains. Some people have health conditions like wheat allergies or celiac disease. In these situations, people can experience unwanted symptoms and possibly serious ones. By eating foods like rice.
Another reason people ditch grains is due to trending diets like Keto. This diet requires people to make carbs 5% to 10% of their daily calories. The “problem” is this diet was originally designed for epilepsy/diabetes patients. Many health experts warn that going super-low carb or high-fat for a month or even a week might cause health issues.
Another reason people are going grain-free is due to Paleo-type diets. These diets argue that grains, beans, and dairy shouldn’t be consumed because they were introduced due to the birth of agriculture/farms. This approach is more about ideology than diet, which is why people often tweak Paleo for other diet programs.
Then there’s the issue of grains being high in “lectin” proteins. Several foods are high in these proteins. However, it’s a big debate topic since lectins can be decreased greatly by soaking, sprouting, or cooking foods.
The idea that lectins are very unhealthy is a controversial one. Other foods high in lectins include ones like beans, tomatoes, and eggplant. These are all super-healthy foods that are loaded with nutrients.
That’s also the case with brown rice. It’s high in many nutrients including protein and fiber. If you ditch all grains it’s very difficult to replace them with other foods since it’s a whole food group.
The real health hazard is refined grains like white rice, which can cause inflammation, weight gain, and diseases like type-2 diabetes. White rice contains just one of three layers of the grain so it’s not a “whole grain” like brown rice.
Organic Brown Rice: Weight Loss Benefits
This is probably a case of stating the obvious since the term “organic” is in the food. What’s it all about? While brown rice is natural, it’s not always organic. Organic foods don’t contain any artificial ingredients in the food itself.
However, just as importantly there are no artificial chemicals added in growing the whole grain. That includes ones like fertilizers and pesticides. Scientists don’t know all the effects of these substances. They can cause a wide range of issues that could include weight gain. It’s important to go with certified organic to make sure you’re buying 100% organic rice.
This is one of the issues related to the difference between brown and white rice. White rice is missing the outer two layers, which contain lots of nutrients and fiber. As a result, white rice is very starchy. It’s a good pre-workout meal because it provides instant energy.
However, unlike brown rice, you’ll experience higher blood sugar faster from white rice. This is due to the higher glycemic index (GI) score. Studies show that such foods can cause many health issues over time including weight gain. This is also more likely if you live an inactive lifestyle, for example.
This might be a surprising one. Certain amino acids are linked to the brain’s “neurotransmitters.” These signal-senders are linked to body functions like appetite control.
If you’ve had whole wheat bread and white bread then you know that white bread is a lot less filling. That’s greatly due to it being lower in vitamins, minerals, and fiber. When that happens, you’ll be hungrier sooner.
On the other hand, whole grains like brown rice are much more filling. You’re more likely to feel satisfied for more time after eating whole grains. This can help with issues like preventing snack attacks. They often include unhealthy food and trigger weight gain.
Brown Rice: Nutrition Facts
Here’s what you get from 1 cup of brown rice;
You get about 215 calories in one cup of brown rice. That’s over 10% of a 2,000-calorie diet. It might seem like a relatively high amount at first. However, keep in mind these aren’t “empty” calories like sodas. You’re getting lots of nutrients like protein, carbs, and vitamins/minerals. These are all important for good health.
You get 44g of carbs. Is this low-carb? Consider that Keto only allows 50g of carbs in one day. However, there’s a caveat. These are “good” carbs that can provide energy throughout the day. Since it’s a whole grain you won’t get a blood sugar spike so the sugars will slowly get released into the bloodstream.
The rice delivers 5g of protein, which is relatively high for plant-based food. You’ll also get more protein than white rice. You can boost your protein intake with other options like meat, fish, soybeans, etc. Protein is important for various body functions like muscles, skin, and hair.
This food is super-low-fat at under 2g of fat. This is a plus if you’re on a low-carb diet in particular. While high-fat diets have been trending most health experts don’t recommend a long-term high-fat diet. The key is to make sure you’re getting healthy fat from sources like fatty fish, nuts/seeds, and olive oil.
You get lots from brown rice at 3.5g. Whole grains are one of the best sources of plant-based fiber. Other good options include nuts, seeds, and veggie/fruit skins.
Vitamins and Minerals
You get several from whole grain rice including:
- Vitamin B1/3/6
The most noteworthy one is manganese at nearly 90% daily value. There’s a good amount of several vitamins and minerals that can help you reach totals with organic brown rice.