A rice diet can be beneficial to your body, as this grain abounds in vitamins and minerals. This dietary plan is also low in fat and low in salt, and thus, helps in the prevention and treatment of congestive heart failure, diabetes, high blood pressure, and obesity.
The typical rice diet includes three phases. During the first one, the main goal is to eliminate the toxins from your body. The second phase of the rice diet focuses on achieving the target weight. The “maintenance” phase, as the last one is called, helps you to maintain the weight, once weight loss has been achieved. Portion control and low sodium intake play a very important role during all the stages of the rice diet. However, it is important to know what varieties of rice to use throughout the entire diet.
Brown Rice Versus White Rice
Brown rice is obtained when removing the hull of the whole grain. Production of white rice implies the removal of several other layers. Such processing affects the nutritional value of this food. After eliminating the layers, the rice still needs to be polished to become white rice. During this final process, the aleurone layer is removed. This layer contains many healthy fats that oxidize when exposed to air.
While improving the shelf life of the product, all these processes considerably decrease the nutritional value of rice. If you have to choose between following a white rice diet and a brown rice diet, you are highly recommended to go for the latter, since it provides far more nutrients.
Benefits of the Brown Rice Diet
Brown rice is appreciated mainly for its high amounts of minerals and vitamins. Some of the minerals contained by this food include:
Following a rice diet will not only help you to lose weight, but also to prevent weight gain. In addition, such a diet will increase your energy levels, through its content of manganese. This mineral also acts as an antioxidant and will fight free radicals that promote the development of various types of cancer. Selenium, on the other side, will lower the risk of colon cancer.
Whole brown rice represents an essential part of the BRAT diet (bananas, rice, applesauce, and toast), and it will help you to lower the cholesterol levels. More than that, brown rice is also rich in vitamins from the B complex, namely vitamins B1, B3, and B6.
Negative Aspects of Rice Processing
When processing brown rice in order to obtain white rice, the nutrients decrease as it follows:
- Vitamin B3 by 67 percent
- Vitamin B1 by 80 percent
- Vitamin B6 by 90 percent
- Manganese by 50 percent
- Phosphorus by 50 percent
- Iron by 60 percent
In addition, the amounts of dietary fiber and essential fatty acids also become low. Since dietary fiber plays an important role in digestion, detoxification, and weight loss, reducing the fiber intake will very likely have negative effects on your body. The brown rice diet is recommended as a cleanse diet, since the contained fiber is able to help in the removal of sodium and other toxins. Besides that, it brings significant cardiovascular benefits, particularly in postmenopausal women.