Brown rice for weight loss: diet recipes

In the East, rice is the most popular and revered dish. It has many varieties and does not become boring in the everyday menu due to different cooking techniques. It was Asian chefs who showed Europeans how to properly cook brown rice, recipes for losing weight and improving the health of the body.

In this article we will look at the features of preparing rice dishes, its beneficial properties and contraindications, and an effective diet based on this product. Diet recipes will help you lose extra pounds and diversify your diet.

Is brown rice considered dietary?

One of the most popular varieties of rice is brown (brown). However, it cannot be distinguished as a separate variety of this plant - it is only an unpolished (unprocessed) form of ordinary rice.

The natural shell of plant fiber gives the product a brownish tint. It does not look as appetizing as white (refined) cereals, but this is compensated by its rich composition and valuable properties. Brown rice is much healthier than its white “relative”. In dietetics, such a product belongs to the basic diet for weight loss. Benefits on diet:

1. Due to the large amount of fiber, it helps improve digestion and reduce body parameters in 1-2 weeks.
2. Cleanses the body and suppresses hunger, making the rice diet easier to tolerate than others.
3. The vitamin composition of the product helps to establish metabolic processes in the body and activates calorie consumption.
4. The chemical component gamma-arizanol reduces the level of cholesterol in the blood, which is often elevated with excess weight.
5. Absorbs water well, which ensures quick saturation on a diet.

Note! Rice goes well with all foods except protein. For this reason, the diet of the same name does not include meat, dairy products and beans in the diet.

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Effect on the body

It is difficult to overestimate the advantages of this cereal, which retains all the beneficial substances necessary for the normal functioning of the body.

Benefits and harms

A special method of grinding grains allows the product to retain substances necessary for the health of the body:

• Fiber from bran, which promotes digestion and cleanses the body of waste and toxins.
• B vitamins: thiamine (B1), folic (B9) and nicotinic (B3) acids. These substances are especially useful for the female body. They help cope with stress, fatigue and support the nervous system. In addition, they are necessary to maintain healthy skin, hair and nails.
• Manganese is a mineral substance that prevents the occurrence of osteoporosis.
• A large amount of protein, without which it is impossible to build muscle tissue.
• And also: selenium, phosphorus, iron, calcium, potassium, zinc, iodine and even gamma-oryzene, which prevents the development of cancer cells.

In addition, the porridge does not contain gluten, which means that people with a food allergy to wheat gluten can safely eat it.

But does brown cereal really have no drawbacks? Perhaps the main disadvantage of the product is its cost. The approximate price fluctuates around 120-150 rubles per 800 grams. And due to the specifics of grain processing, the shelf life of the product is shorter, and the conditions are more specific. In addition, the rough texture significantly increases the cooking time of the porridge, so those who want to include it in their diet will have to be patient.

Watch a video about the beneficial properties of cereal:

Contraindications

Brown rice has a fastening effect, so if you are prone to constipation, you should not include such dishes in your menu. For chronic gastrointestinal diseases, you should also approach this product with caution and it is better to first discuss the acceptable diet with your doctor.

But even if you do not have the listed restrictions, you should not eat rice dishes more than 2-3 times a week, so as not to cause constipation. Also, you should not prepare dishes from expired cereals and grains that were stored incorrectly: you will not get any therapeutic effects from such a dish, but it will cause an upset stomach.

Benefits and harms of the product

Unpolished rice has a whole list of beneficial properties. These characteristics include:

1. Rapid saturation of the body, while carbohydrates from its composition quickly turn into additional energy for the body, and do not “settle” on the waist.
2. Vegetable protein from rice is perfectly absorbed in the human body and serves as a building material for muscles, healthy functioning of the brain and the entire nervous system.
3. Hypoallergenic, this product does not contain gluten and can be used in the diet of allergy sufferers.
4. Due to B vitamins, it strengthens the nervous system and improves sleep.
5. The plant fibers in the composition help cleanse all parts of the gastrointestinal tract, absorb and remove toxic substances from the body naturally.
6. Reduces stomach acidity and is an effective prevention of diarrhea.
7. It has a positive effect on the body during high mental stress, improves memory and concentration, and stimulates thought processes.
8. The high magnesium content allows you to protect the body from stress and adverse environmental factors.
9. Controls blood glucose levels and helps reduce high blood pressure, prevents the development of chronic hypertension.

With regular consumption of wild rice, you can significantly improve the health of the kidneys and the entire excretory system in the body, and get rid of the tendency to edema.

However, such a useful product also has certain disadvantages:

1. It is best to consume brown rice no more than 3 times a week. If you abuse this product, you may become prone to constipation.
2. Improper preparation of rice dishes can lead to dehydration. For this reason, you need to carefully follow the recipes and maintain a drinking regime throughout the day.
3. The product is only suitable for short-term storage, as it quickly oxidizes in air, loses all its beneficial properties and can lead to poisoning.

Note! To prevent the product from spoiling, the opened package of rice should be placed in an airtight container and stored in the refrigerator.

Harm

In some cases, rice weight loss can result in harm to the body. This is due to side effects that may occur if:

• consume the product in large quantities, for a long time and often (and this is what all diets require);
• ignore contraindications: constipation, tendency to bloating and flatulence;
• It is incorrect to store grains: after opening the package, they must be placed in the refrigerator, since their shell contains a lot of oils that oxidize when in contact with light and air - the product quickly deteriorates.

Improper use will not lead to weight loss, but to serious health problems. Side effects may include various intestinal disorders and dizziness.

Interesting fact. Brown rice does not contain gluten, so even allergy sufferers can use it to lose weight.

Are rice noodles good for diet?

Rice noodles are also known by another name - funchose. This product is made from rice flour and is very popular in Asian cuisine.

A big plus of such noodles is that they are rich in almost any taste. Funchoza actively absorbs the odors of other ingredients, spices and sauces. At the same time, it maintains a dense texture.

Such products are mistakenly called high-calorie - in practice, boiled funchose contains only 120 kcal for every 100 grams of product. This figure is average and is quite suitable for a dietary diet.

However, noodles may cause problems in people with low insulin sensitivity. In this case, a portion of funchose will only increase your appetite and will not bring the desired satiety. This reaction leads to overeating.

For everyone else, rice noodles with vegetables, mushrooms, seafood (shrimp, mussels, squid, fish) or dietary poultry meatballs are a low-calorie dish and can be periodically added to the diet.

Composition and calorie content

Due to the fact that the bran part of the shell remains on the grains, they retain an abundance of useful substances. Compared to white porridge, the calorie content of brown porridge is lower, but still quite high: 337 kcal.

Bju and the glycemic index

The product has an average glycemic index of 50 units. This means that it may be contraindicated for patients with diabetes and should consult a doctor.

But for a low-carb diet, it is perfect. The nutritional value of brown cereal will appeal to those losing weight: 100 grams of the product contains 7.4 grams of protein, 1.8 grams of fat and 72.9 grams of carbohydrates. You shouldn’t be afraid of the amount of carbohydrates: these are complex substances that take a long time to be processed by the body and, with proper nutrition, do not turn into fatty tissue.

How to cook rice correctly

Brown rice has special cooking rules that maximize the taste of the dish. Cooking process in stages:

1. Thorough rinsing. It is necessary to remove bad grains, dust and dirt that got into the grain during collection and transportation. It is necessary to rinse the cereal in cold water several times until the water is completely clear. Next, brown rice should be treated with boiling water and again with cold water.
2. Then you need to soak the wild rice in water. To do this, place it in a deep container and fill with cold water. The optimal soaking time is 10 hours, i.e. The cereal can be left in water overnight before cooking.
3. If the previous two steps are followed, the rice should be placed in a cooking pot and filled with water (about 1 cup of grains per 3 cups of liquid). Before boiling, add 1 teaspoon of table salt and bring the product to a boil. The cereal should be cooked for about 5-10 minutes over high heat under the lid.
4. Then reduce the heat and simmer the rice for another 30 minutes in a covered pan.
5. After this, remove the container and let it sit for about 10-15 minutes. At the same time, the cereal will absorb the remaining water, while the rice will remain as fluffy as possible.

Note! The finished side dish goes well with vegetables, tomato and cream sauces, mushrooms and seafood.

Brown rice cooking technology

Brown rice differs from white rice in the absence of special preparation in the form of steaming and grinding; its grains are covered with a shell, which gives them a brownish tint. Because of this, the technology for cooking this cereal is slightly different from the traditional one. The main differences relate to cooking time and the ratio of cereal to water.

• Before cooking, brown rice needs to be rinsed until the water is clear, then it will come out more crumbly. Additionally, it can be soaked for 1-4 hours in cool or warm water.
• Soaking will not only rinse the rice grains better, but will also speed up their cooking. Additionally, this will make the shell of the grains elastic, and it will not burst during cooking. However, this procedure is not mandatory. Packages of brown rice usually come with cooking instructions, and manufacturers don't say anything about soaking it.
• When determining the cooking time for brown rice, it is advisable to focus on the manufacturer’s instructions, which are located on the pack. If the packaging is lost or does not contain a description of the process of preparing the product, then the housewife needs to know that brown rice is usually cooked in a saucepan for 40 minutes after boiling water, in a slow cooker - 5-10 minutes longer, since it takes time for the water to boil. Steamed rice takes one and a half times longer to cook.
• Pour cold water over the rice and then bring to a boil over medium heat. The first 5-10 minutes boil it over medium heat, removing the foam, then reduce the intensity of the flame and continue cooking the rice for 30-35 minutes.
• The optimal ratio of brown rice and water for preparing a crumbly side dish is 1:3, that is, for a glass of cereal you need to take 3 glasses of water.
• You can salt brown rice at any stage of cooking, but usually this is done 20-30 minutes before it is ready.
• When preparing rice as a side dish, herbs and vegetables are often added to it. Vegetables are usually cooked separately, combined with rice at the very last stage.

We present to our readers 6 recipes for a side dish of brown rice, very simple and a little more complex, so that you can diversify your diet with tasty and healthy dishes that also help you lose weight.

Diet recipes

With Chiken

A fairly nutritious and tasty dish with a classic combination of rice and dietary poultry is prepared in a slow cooker. For preparation you will need:

• chicken fillet – 0.5 kg;
• brown rice – 200 g;
• water – 400 ml;
• onions – 1 pc.;
• carrot – 1 pc.;
• greens - to taste.

To begin, thoroughly rinse the chicken fillet, cut it and place it in a multicooker container. Turn on the “Bake” mode for 10 minutes. Next add rice and water. Peel the onions and carrots and chop finely. Add the vegetables to the container with the rest of the ingredients and mix everything thoroughly. Turn on the “Pilaf” mode and cook the dish for 45 minutes. The finished dish can be served with plenty of fresh herbs.

With vegetables

A vegetarian recipe for a dish that fully complies with the basics of dietary nutrition. Required Products:

• wild rice – 150 grams;
• water – 300 ml;
• onion – 1 piece;
• carrot – 1 piece;
• zucchini - 1 piece;
• bell pepper – 2 medium-sized pieces;
• garlic – 3 cloves;
• sea ​​salt – add to taste;
• sunflower oil – 10 ml.

First, sort and rinse the rice until the water runs clear. Then boil the cereal in salted water until tender (add oil at the end and drain the rice in a colander). Peel and wash carrots, onions, garlic, peppers and zucchini. Chop the vegetables into cubes and pass the garlic through a special press.

Place the vegetables in a deep non-stick frying pan and simmer over low heat for about 10 minutes. Then add rice to the same container, mix well and simmer for 5-7 minutes over low heat under the lid. Serve the dish with a vegetable salad of fresh herbs.

In a frying pan

A simple recipe for rice and peas that can be cooked in a regular frying pan. Required Products:

• eggs – 2 pcs.;
• wild rice - 1 tbsp.;
• peas (fresh or frozen) – 0.5 tbsp;
• onion greens - add to taste;
• sunflower oil – 1 tbsp. l.;
• garlic – 1 clove;
• sea ​​salt - add to taste.

Rinse the rice well in water - about 5 times. Then cook the cereal until tender in salted water. Peel and thoroughly chop the garlic clove. Break the chicken egg into a bowl and beat vigorously. Wash the onion greens and chop finely.

Next, heat the frying pan and simmer the garlic in a minimum amount of oil, stirring constantly. Then gradually add the onion, beaten eggs and peas. Mix all ingredients and cook for 2-3 minutes. After this, pour in the cooked rice and let the dish sit for at least 30 minutes, covered.

In a slow cooker with mushrooms

An original recipe for brown rice with a balanced composition. The following products are needed:

• brown rice - 1 tbsp.;
• champignons – 200 g;
• bell pepper – 1 pc.;
• onion – 1 pc.;
• water – 400 ml;
• vegetable oil – 10 ml;
• black sesame seeds – 1 tbsp. l.;
• cumin – 0.5 tsp.

To begin, toast the sesame seeds and cumin in a dry frying pan for about 1 minute. Add oil, chopped peppers, onions to the multicooker bowl and simmer for about 10 minutes. Then add the washed and chopped mushrooms and cook the base of the dish for another 5 minutes. After this, pour water into the container with the food, add the prepared spices and simmer on the “Baking” mode for about 5-7 minutes. At the last stage, pour in the washed rice, mix gently and cook in the “Pilaf” mode for about 1 hour.

Note! During the last hour of cooking, the dish should be stirred approximately 2-3 times at equal intervals.

With seafood

An exquisite version of a dietary dish with seafood. List of ingredients:

• brown rice – 100 g;
• onion – 1 pc.;
• carrot – 1 pc.;
• sweet pepper – 1 pc.;
• garlic – 2 cloves;
• squid fillet – 100 g;
• peeled shrimp – 100 g;
• olive oil – 1 tbsp. l.;
• water – 300 ml;
• sea ​​salt – add to taste.

First, wash the rice and boil it in salted water. Then peel and finely chop all the vegetables. Heat a little olive oil in a frying pan and simmer the onion, garlic and carrots in it for 2 minutes over moderate heat. Then add pepper and salt, then cook the base for 5-7 minutes.

Pour washed and chopped seafood into the pan, mix them with vegetables and cook for 5 minutes. Add the boiled rice to the remaining ingredients, mix gently and cook for another 10 minutes. The finished dish goes well with soy sauce.

When and how to eat brown rice

Experts advise eating rice for breakfast or dinner.

Rice can be combined with meat, vegetables, and mushrooms. Rice is used to make porridges, puddings, pilaf and casseroles - we will give some delicious and simple recipes below.

Interesting: Healthy breakfast options

Rice with mushrooms and peas

• Brown rice – 100 grams;
• green peas (fresh or frozen) – 450 grams;
• champignons (or other mushrooms, but then they should be boiled separately first) – 300 grams;
• onion;
• water, vegetable oil;
• spices to taste (salt, pepper, basil, cumin).

We do everything in a saucepan or frying pan with a thick bottom.

Lightly fry the onions and mushrooms in oil, add the rice, cover with a lid and cook until tender. Add peas, spices, a few minutes - and you can try!

Broccoli Rice Casserole

• a glass of brown rice;
• fresh or frozen broccoli – 450 grams;
• garlic, a couple of cloves;
• Mozzarella 230 grams;
• water 2.5 cups;
• 50 grams of butter;
• some ground crackers;
• spices to taste (curry, chili, paprika - whatever you like).

Cook salted rice with finely chopped garlic over low heat for 40-45 minutes under the lid (without looking in). Mix hot rice with chopped broccoli (the ice cream should be left to thaw a little), with chopped pieces of cheese, distribute in the form, sprinkle with breadcrumbs and spread out pieces of butter.

Place in the oven for 15-20 minutes, temperature 200 degrees.

Brown rice diet

What to eat and how to cook

The rice diet is very popular. The basic rules of such a power system:

• the duration of the diet should be from 3 to 7 days, after which the body needs a break - approximately 1-2 weeks;
• standard portion of rice per meal – 60 grams;
• The basis of the diet is also vegetable broth. To prepare it, boil 300 grams of chopped vegetables (onions, carrots and celery) in 1 liter of water;
• fresh vegetables, herbs and fruits (apples, pears) are also acceptable on the diet;
• When losing weight, it is necessary to consume a large amount of liquid so that the rice diet does not provoke dehydration of the body.

Note! On a diet, you can drink not only pure water, but also herbal teas without sugar (for example, based on thyme, linden or lemon balm).

Sample menu

What results can you achieve?

By following the described diet, you can achieve significant weight loss. On average, in a week with a standard rice-based menu, you lose from 3 to 5 kg of excess weight. The new weight becomes stable without the return of lost kilograms.

At the same time, the level of cholesterol in the blood decreases, which has a positive effect on the functioning of the cardiovascular system.

How to choose

When purchasing, pay attention to expiration dates . The bran shell of the grain contains rice oil, which can quickly deteriorate, causing the grain to have a bitter taste and unpleasant odor.

The maximum shelf life of brown rice is 12 months . If the manufacturer indicates more than a year, this means that the product has been subjected to chemical treatment, which increases the shelf life of the product, but reduces its usefulness for the body.

Advice. Nutritionists recommend buying cereals from proven and well-known domestic or foreign manufacturers. The packaging must have the GOST sign.

Pay attention to the integrity and color of the grains . They should be the same size and color, crumbly, without foreign impurities, debris, or insect larvae. Don't buy rice in opaque packs without seeing the quality of the grain.

Main conclusions

Brown (brown) rice is an excellent dietary product that is healthier than the white version. Low-calorie soups and hot dishes can be prepared using unpolished grains. Useful properties of wild rice:

• saturates the body and satisfies the feeling of hunger by quickly filling the stomach cavity;
• reduces acidity and helps prevent diarrhea;
• improves memory, thinking skills and overall concentration, eases mental stress;
• Due to the increased magnesium content, it protects the body from stress manifestations that are characteristic of any diet.

Unpolished rice dishes can be supplemented with simple foods: various vegetables, herbs, lean meat and seafood. This side dish will diversify any diet or become the basis for a fasting day.

What kind of rice dishes do you like? Share proven recipes with dietary ingredients.

Classification

The diversity of rice agricultural varieties, up to 8 thousand, necessitated the introduction of a unified classification system. Regardless of the number of varieties, each of them is classified according to certain criteria.

According to the shape of the grain they are distinguished:

• long-grain: shape – thin, elongated. Length reaches 8 millimeters;
• medium-grain: characterized by a more rounded appearance, the size does not exceed 6 millimeters;
• round grain: short length - no more than 5 millimeters, round.

Based on the processing method, the following are distinguished:

• brown or brown rice. The variety retains the bran shell due to minimal processing, which gives the final product light nutty notes of taste and aroma. However, the fundamental advantage is the preservation of all vitamins and nutrients in the shell. Average cooking time is up to 40 minutes. Short shelf life;
• White rice. The most widespread and accessible culture. It is characterized by smoothness and evenness of grains, snow-white flowers. Due to deeper processing, it is characterized by less vitamins and minerals and more starch. Prepares quickly - 15 minutes;
• steamed rice It is distinguished by partial transparency and a golden hue due to special steam processing technology. It also allows you to preserve the bulk of useful substances. It cooks longer than usual - up to 25 minutes, but does not stick together.

Based on color, a huge number of subspecies are classified: basmati, arborio, jasmine, black, red and others. Some belong to the categories of the most widespread on the planet, some belong to the relative elite, because they often grow only in selected regions.

Basic principles of use for weight loss

Such diets can last for 3, 5, 7, 9 days - depending on willpower, motivation and other reasons. You need to follow 2 main rules:

• the portion should be 60 g;
• It is necessary to drink a lot of water, herbal infusions, and freshly prepared juices.

There are numerous nutritional options based on brown rice. Rules to follow:

• You can follow such mono-diets only for a short time (3, 5, 7 days);
• you can use a mixture of wild and brown rice, which is digested more slowly;
• During the diet, it is recommended to take potassium supplements (since its content in the product is insufficient);
• You should not add salt, sugar, or spices to your dishes;
• When following a diet, you need to drink plenty of fluids.

Rice retains water, so you need to take in extra potassium. It removes sodium from the cell, thereby ridding the cell of excess water

Useful properties of rice

Substances contained in the product are useful for weight loss:

• even consumption in small quantities relieves the body from starvation, since it is high in calories;
• despite the high content of carbohydrates, they are not stored as fat, since the body processes them completely;
• low protein content helps maintain muscle mass;
• B vitamins have a positive effect on the nervous system and prevent overeating;
• vegetable fiber helps cleanse the body;
• the digestion process is normalized;
• the activity of the kidneys is activated, the body is freed from excess fluid;
• does not contain gluten, so there is no risk of allergic reactions;
• The microelements included in the product normalize blood pressure;
• the amount of triglyceride fats and bad cholesterol, which are deposited in the form of fat accumulations on the stomach and sides, decreases.