Is it necessary to leave rice for weight loss? Does rice effect our fitness?

Is it necessary to leave rice for weight loss? Does rice effect our fitness?                               

Without rice our food is incomplete and this is the situation almost in every country and in every culture.

 

Is it necessary to leave rice for weight loss? Does rice effect our fitness?

 

First let us tell you what is rice?

Rice is a food staple and primary crop grown all over the world. There are many different types of rice — including long-grain basmati, black rice, white rice and sticky (or glutinous) rice — but in terms of health benefits, not all are created equal.

Brown rice is a highly nutritious grain. It is good for the heart, aids digestion and may reduce the risk of cancer, diabetes and high cholesterol.

Brown rice's health benefits are partially due to the way it is prepared. Brown rice is a whole grain, meaning that it contains three parts of the grain kernel: the outer, fiber-filled layer called the bran, the nutrient-rich core called the germ, and the starchy middle layer called the endosperm, according to (HSPH). The outer, inedible hull is removed.

White rice, in contrast, is a refined grain, meaning that the bran and the germ have been removed, leaving just the endospore, HSPH says. (The outer hull is also removed.) This process strips away much of the fiber and nutrients. Some of these nutrients —including B vitamins and iron — are added back to "enriched" white rice, but fiber is not added back.

Health benefits and Nutrients in Brown Rice.

Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fiber, gluten-free and can be incorporated into a variety of dishes.

The health benefits of brown rice are largely due to it being a whole grain.

According to HSPH (Harvard school of public health) , the fiber in brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness, and may help prevent the formation of blood clots.

Brown rice is considered a low "glycemic index" food. The glycemic index (GI) refers to how quickly and how much a food raises a person's blood sugar after eating, according to HSPH. Low-GI foods have a rating of 55 or less; the average GI for brown rice is 55. White rice has an average GI of 64, making it a medium-GI food. Previous research has shown a link between a high-GI diet and type 2 diabetes.

What's more, some of the phytochemicals and minerals found in whole grains may be associated with a lower risk of certain cancers, HSPH says. As a part of an overall healthy diet, whole grains may help improve cholesterol levels, and reduce the risk of heart disease, stroke and type 2 diabetes.

The following nutrients are found in whole grains:

  • B vitamins, which are involved in many biological functions;
  • Folate (folic acid), a B vitamin that helps the body form new cells and can prevent certain birth defects;
  • Vitamins
  • Iron, a mineral that the body uses to carry oxygen in the blood;
  • Magnesium, a mineral that is involved in more than 300 biological functions;
  • Selenium, a mineral involved the immune system and regulating the thyroid gland.
  • Omegas etc.

Arsenic Level in brown rice?

Arsenic is naturally present in a variety of foods, it is more likely to contaminate brown rice because brown rice absorbs a great deal of water while growing. However, the FDA( Food and Drug Administration America) analyzed over 1,000 rice samples, and in 2014 stated, "the arsenic levels that FDA found in the samples it evaluated were too low to cause any immediate or short-term adverse health effects." The FDA advised maintaining a diet that includes a variety of whole grains. Additionally, those concerned about arsenic levels can cook their rice in six times the normal amount of water and reduce the arsenic level by about half. 

Now coming to our main question:

 

“Is it necessary to leave rice for weight loss? Does rice effect our fitness?”

 

First we must know that there are two types of carbohydrates

Complex and simple

Complex carbs contain vitamin, B vitamins, minerals, omegas, magnesium, etc. On the other hand, simple carbs are deprived of most of these.

After processing the rice (making it white rice) what remains is simple carbs deprived of all these necessary elements.

Our body do not know what is rice but it does know what is glucose? That is why whenever we eat carbs it converts it into energy. But there is a difference?

Whenever we eat simple carbs, these carbs due to their fast digestive nature go into our blood stream and spike the blood sugar level. In reaction our pancreas release insulin level in big quantity to bring the blood sugar level down. And because of our more than longer use of these simple carbs what happens is that our pancreas gets over load with its working and either stops creating insulin or the body stops using it properly. This condition is known as insulin resistance or diabetes.

On the other hand, complex carbs because of their slow digestive nature do not easily digest by our body and do not go into our blood stream speedily. They instead are converted into energy and resultantly our blood sugar level does not go high.

Conclusion: That is why brown rice are preferred and this answers our main question and we come to the conclusion that we do not and should not leave rice. What we should do is to switch from white rice (processed) with simple carbs to brown rice with complex carbs.

Our body needs 40 to 42 carbs daily during weight loss. More than that will make you stop your weight loss and you will start gaining weight because of that extra glucose in your body.

100 grams’ brown boiled rice daily (24 hrs.) can be taken by us without any worries as 100-gram brown boiled rice contains 27 carbs and will be helpful in keeping the balance between essential nutrients and weight loss plan.

Author: Rooman Ali Syed

Email: agislimofficial@gmail.com


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