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If you are someone who is embarking on a weight loss journey, you may have received a ton of advice. Every second person will ask you to completely give up on carbs, rice, in most cases. But why is this grain considered the villain? Or is it that we are making a mountain out of a molehill? The answer lies in the type of rice you consume. Ditch the white variety for brown rice or red rice, but here’s a million dollar question: what’s better out of the two for weight loss?
Delhi-based nutritionist Parul Malhotra Bahl, who shares with HealthShots some insights that will help you make the right decision.
Brown rice is a whole grain, which has its bran and germ intact. This is why it has a higher nutritional value, as compared to the polished white rice, says Bahl. So, one thing is clear: brown rice is definitely a notch above white rice, from a health point of view.
“There is a variety of brown rice available in the market. The type and amount of colour pigments (anthocyanins) present in the rice bran determines the colour (red, black, purple) of the rice. These anthocyanins are rich in antioxidants, which further enrich the nutrient content of brown rice. So, red rice is a variety of brown rice,” she explains.
For the uninitiated, red rice also contains generous amounts of manganese. This nutrient is said to help in the formation of connective tissue and bones, and also has a role to play in blood clotting and your sex hormones. Moreover, it is also responsible for fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.
Bahl shares that all types of rice have almost similar amounts of carbohydrates and proteins. Since brown rice and red rice both are rich in fibre and nutritional content, both can be beneficial for weight loss.
“What’s important is to keep a watch on your portion size, which is an important consideration. That’s because they are rich sources of carbohydrates, and it’s best not to go overboard on the quantity,” she says.
It is a good idea to add a variety of nutrients, flavours, and textures to your diet. You can alternate between brown and red rice, as you like.
“A well-nourished body that gets its fill of nutrients is well capable of running its metabolic activities at its best. This, in turn, helps to burn excess fat efficiently,” she concludes.