Brown rice: what are its nutritional benefits? I personally like rice a lot, and I use it often. For example, I really like brown rice: a very digestible variety of brown rice, which keeps cooking very well and has a high satiating power, and whose anti-cholesterol properties are ideal for those who want to lose weight. Let’s see how brown rice can be an aid in the diet and why choose it.

WHOLEMEAL RICE: WHY IT’S USEFUL FOR WEIGHT LOSS
1) Lower glycemic index: brown rice has a lower glycemic index than normal rice, the so-called polished or white rice. In fact, normal brown rice has a glycemic index value from 63 to 55, compared to 70-73 of traditional white rice and glutinous rice which has a higher glycemic index, similar to white bread (it is rice that is uses for sushi and some oriental dishes). But there are varieties of brown rice with a lower glycemic index: the red one, for example, has the lowest glycemic index together with long grain basmati rice (55/52).
2) Lower glycemic load:the wholemeal is more satiating, this means that by leaving out the discussion of the glycemic index, we can better control its quantity, and therefore the glycemic load. Fifty grams of brown rice are as filling as 70 grams of regular rice, this is because brown rice has a texture that makes it much more filling. Furthermore, being integral, it overcooks less easily. And cooking affects its glycemic load. 3) Rich in fiber:

the satiating effect of brown rice is obviously given by its fibers, which make it more resistant when cooked and more “callused” under the teeth. In short, we chew more, and this aspect contributes to making it more satisfying as a meal. Unlike white rice, which often has a “constipating” effect, wholemeal rice is ideal for those with intestinal regularity problems.
4) Rich in minerals:I always recommend soaking the rice before consuming it, for seven or eight hours, with a spoonful of apple cider vinegar or lemon juice, which reduces the effect of the antinutrients of the cereal and makes the minerals and vitamins of the grain more absorbable . Contains magnesium and manganese, two very important minerals because they help metabolism, promote muscle recovery, act as an anti-stress, reduce the risk of overweight.

How to eat brown rice to lose weight?
Brown rice lends itself to many recipes, not just salty. We can cook it, cool it and then reduce it to cream with a little milk for breakfast, combining it with a few spoonfuls of cold Greek yogurt, a teaspoon of honey and a lot of cinnamon for a low glycemic impact dessert. For lunch, we can combine it with crunchy vegetables and a drizzle of olive oil or use it for diet rice salads, with natural tuna, tofu or mackerel, raw pepper, red Tropea onion and datterini tomatoes. A truly winning dish is paired with legumes: 50 grams of brown rice (weighed raw and then cooked) combined with 100 grams (boiled) of legumes of your choice are a very voluminous and satisfying, balanced dish, which with a teaspoon of scarce oil provides us with 300 calories