Not only brown rice, mothers can try consuming black rice to lose weight. Here's how to cook black rice for a diet and its benefits.
Black rice is an ideal carbohydrate choice for a diet program. Rich in fiber and antioxidants, black rice helps mothers feel full longer and increases the body's metabolism.
Quoting from Vinmec, black rice is even better than brown rice if you want to lose weight. Brown rice is characterized by a brown silky coating which is rich in nutrients, especially vitamins and minerals.
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Black rice is also rich in protein and fiber, with twice the fiber content. For people who are overweight and obese, protein and fiber are two important substances that create a feeling of fullness and reduce appetite, thereby helping promote weight loss.
Several studies show that black rice contains alpha lipoic acid which reduces body weight and body fat percentage by metabolizing fat and then helping the release of excess fat.
The components of black red rice which are rich in nutrients such as iron, calcium, magnesium, have the effect of reducing cholesterol in the body and promoting effective weight loss. However, its hard texture and distinctive taste require proper cooking techniques to remain comfortable to consume.
Here's how to cook black rice for a diet and its benefits.
How to cook black rice for diet
1. Wash rice
Wash black rice with cold water 2 to 3 times to remove remaining starch on the surface of the rice grains. Rub gently with your hands to remove the dirt. This also helps the rice when cooked so that the rice will not be mushy.
2. Cook black rice in a rice cooker
Put the soaked black rice into the rice cooker. Pour water at a rate of 1:2 (1 glass of black rice for 2 glasses of water). Press the 'cook' button and wait until the rice is cooked.
3. Cooking in a pan
Boil water in a pan at a rate of 1:2.5 (1 glass of black rice for 2.5 glasses of water). Add the soaked black rice and stir well. Cover the pan and cook over low heat for 30-40 minutes. Turn off the heat and leave the black rice in the pan for 10 minutes so that the water vapor is completely absorbed.
4. Tips for cooking black rice for a diet
Use vegetable stock instead of water to add flavor and nutrition. Add pandan leaves or lemongrass for a more fragrant aroma. Serve black rice with low-calorie side dishes such as lean protein and boiled vegetables. Avoid adding excess salt, sugar or butter.
Cooking black rice with the right technique can help you enjoy its benefits for your diet. Use a method that suits your needs and tastes. Pair it with healthy side dishes to achieve optimal results.
Benefits of black rice for diet
Black rice, with its distinctive purple-black color, is an ideal carbohydrate choice for a diet program. Here are some of the benefits of black rice for dieting.
1. Rich in fiber and low in calories
The high fiber content in black rice helps mothers feel full longer, thereby reducing the desire to overeat. Black rice also has lower calories than white rice, helping you control your daily calorie intake.
Quoting from Healthline, 45 grams of raw black rice provides 160 calories, 100 grams reaches 300 calories.
2. High in protein and fiber
The protein in black rice is higher than other types of colored rice, such as red or brown. Of course this can help increase metabolism.
Black rice is rich in protein and B vitamins which help burn more calories.
3. Stabilize blood sugar
The glycemic index of black rice is lower than white rice so it does not cause a spike in blood sugar after eating. This is beneficial for diabetics and helps control appetite.
4. So antioxidant
Black rice contains powerful anthocyanins that help fight free radicals and protect the body from various diseases. Good for overall health.
5. High fiber content
The high fiber content in black rice helps improve digestion and prevent constipation. Fiber also helps mothers optimize weight loss.
Black rice is an ideal carbohydrate choice for a diet because it is rich in fiber, low in calories, and has many health benefits. Cooking and consuming it regularly can help you achieve your diet goals and improve your overall health.
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(fia/fia)