What is the difference between reducing fat by eating brown rice and not eating it

The main differences between eating brown rice during weight loss and not eating brown rice are dietary fiber intake, blood sugar control effect, and duration of satiety. Brown rice retains the bran and germ, contains more dietary fiber, B vitamins, and minerals, which help delay blood sugar rise and reduce fat accumulation. Not eating brown rice may lead to choosing refined rice flour, which has faster digestion and absorption but can easily cause hunger. The dietary fiber in brown rice can promote intestinal peristalsis, help reduce heat absorption, and improve metabolism. Its low glycemic index characteristic can avoid severe fluctuations in insulin, thereby reducing the probability of fat synthesis. People who consume brown rice for a long time often have a more stable body fat percentage, especially in terms of reducing abdominal fat. Brown rice requires longer chewing and digestion time, which invisibly reduces eating speed and total amount, and has a positive effect on controlling calorie intake. People who do not eat brown rice and consume refined carbohydrates as their main food may experience sudden increases and decreases in postprandial blood sugar, increasing the risk of overeating. Refined grains lose a large amount of nutrients during the grinding process, which may lead to vitamin B1 deficiency and affect energy metabolism. Some people choose not to eat brown rice due to taste preferences, but they can adapt through gradual substitution, such as mixing brown rice and white rice in proportion during cooking. During the weight loss period, it is recommended to choose brown rice as the preferred staple food, with a daily intake controlled at 150-200 grams of cooked weight. Soaking thoroughly before cooking can enhance the taste, and pairing with high-quality protein and vegetables can create a more balanced weight loss meal. Special populations such as those with weak gastrointestinal function can reduce the proportion of brown rice or choose sprouted brown rice appropriately. Maintaining dietary diversity and combining it with regular exercise can achieve scientifically sustainable weight loss effects.