Replacing more refined grains with brown rice may help you lose weight.
Refined grains like white rice, white pasta and white bread lack the fiber and nutrients that whole grains like brown rice contain.
For example, one cup (158 grams) of brown rice contains 3.5 grams of fiber, while white rice contains less than 1 gram.
Fiber helps keep you fuller over a longer period of time, so choosing fiber-rich foods may help you consume fewer calories overall.
In fact, studies show that people who eat more whole grains weigh less than those who consume fewer whole grains.
A study of over 74,000 women found that those who ate more whole grains weighed consistently less than those who ate fewer whole grains.
Plus, the women who had the highest intake of fiber had a 49% lower risk of major weight gain than the women who had the lowest fiber intake.
Replacing white rice with brown rice may help reduce belly fat, too.
In one study, 40 overweight women who ate 2/3 cup (150 grams) of brown rice per day for six weeks had significant reductions in body weight and waist circumference compared to women who ate the same amount of white rice.
Additionally, the women who ate it experienced a significant decrease in blood pressure and CRP, a marker of inflammation in the body