Evidence supporting the use of: Brown Rice
For the health condition: Weight Loss

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Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Brown rice is commonly promoted as a healthier alternative to white rice for weight management, and its use is primarily supported by scientific evidence, although the strength of this evidence is moderate. Brown rice is a whole grain, meaning it retains the bran and germ layers that are removed in white rice. These layers contain dietary fiber, vitamins, and minerals. Multiple observational and interventional studies have found that higher intake of whole grains, including brown rice, is associated with lower body weight and reduced risk of obesity. The fiber in brown rice increases satiety, potentially leading to reduced calorie intake. Additionally, brown rice has a lower glycemic index compared to white rice, which may help modulate blood sugar levels and insulin response, factors relevant to weight management.

However, direct clinical trials specifically evaluating brown rice for weight loss are limited, and most evidence comes from broader studies of whole grain consumption. For example, a 2008 study in The American Journal of Clinical Nutrition found that whole grain intake was inversely associated with weight gain over time. Another study published in 2014 in Food & Function reported that brown rice intake led to modest reductions in weight and waist circumference compared to white rice in overweight women. While these findings are promising, the overall effect size is small, leading to a moderate (2/5) evidence rating.

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