This presentation is about rice and it's effect on health of our body and specially on our weight. We have discussed about effectiveness of rice in perspective of weight loss and it's effect on our heart and on overall health.

1. Is it necessary to leave rice for
weight loss?
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2. • Without rice our food is incomplete and this is the situation almost in
every country and in every culture.
• Is it necessary to leave rice for weight loss? Does rice effect our
fitness?
• First let us tell you what is rice?
• Rice is a food staple and primary crop grown all over the world. There
are many different types of rice — including long-grain basmati, black
rice, white rice and sticky (or glutinous) rice — but in terms of health
benefits, not all are created equal.

3. • Brown rice is a highly nutritious grain. It is good for the heart, aid
digestion and may reduce the risk of cancer, diabetes and high
cholesterol.
• Brown rice's health benefits are partially due to the way it is
prepared. Brown rice is a whole grain, meaning that it contains three
parts of the grain kernel: the outer, fiber-filled layer called the bran,
the nutrient-rich core called the germ, and the starchy middle layer
called the endosperm, according to (HSPH). The outer, inedible hull is
removed.

4. • White rice, in contrast, is a refined grain, meaning that the bran and
the germ have been removed, leaving just the endospore, HSPH says.
(The outer hull is also removed.) This process strips away much of the
fiber and nutrients. Some of these nutrients —including B vitamins
and iron — are added back to "enriched" white rice, but fiber is not
added back.

5. Health benefits and nutrients in brown rice.
• Brown rice is a highly nutritious food. It is a whole grain that is
relatively low in calories (216 calories per cup), high in fiber, gluten-
free and can be incorporated into a variety of dishes.
• The health benefits of brown rice are largely due to it being a whole
grain.
• According to HSPH (Harvard school of public health) , the fiber in
brown rice helps lower cholesterol, moves waste through the
digestive tract, promotes fullness, and may help prevent the
formation of blood clots.

6. • Brown rice is considered a low "glycemic index" food. The glycemic
index (GI) refers to how quickly and how much a food raises a
person's blood sugar after eating, according to HSPH. Low-GI foods
have a rating of 55 or less; the average GI for brown rice is 55. White
rice has an average GI of 64, making it a medium-GI food. Previous
research has shown a link between a high-GI diet and type 2 diabetes.
• What's more, some of the Phytochemicals and minerals found in
whole grains may be associated with a lower risk of certain cancers,
HSPH says. As a part of an overall healthy diet, whole grains may help
improve cholesterol levels, and reduce the risk of heart disease,
stroke and type 2 diabetes.

7. The following nutrients are found in whole grains:
• B vitamins, which are involved in many biological functions;
• Folate (Folic Acid). a B vitamin that helps the body form new cells and
can prevent certain birth defects;
• Vitamins
• Iron, a mineral that the body uses to carry oxygen in the blood;
• Magnesium a mineral that is involved in more than 300 biological
functions;
• Selenium, a mineral involved the immune system and regulating the
thyroid gland.
• Omegas etc.

8. Arsenic Level in brown rice?
• Arsenic is naturally present in a variety of foods, it is more likely to
contaminate brown rice because brown rice absorbs a great deal of
water while growing. However, the FDA( Food and drug
administration America) analyzed over 1,000 rice samples, and in
2014 stated, "the arsenic levels that FDA found in the samples it
evaluated were too low to cause any immediate or short-term
adverse health effects." The FDA advised maintaining a diet that
includes a variety of whole grains. Additionally, those concerned
about arsenic levels can cook their rice in six times the normal
amount of water and reduce the arsenic level by about half.

9. Now coming to our main question:
• “Is it necessary to leave rice for weight loss? Does rice effect our fitness?”
•
• First we must know that there are two types of carbohydrates
• Complex and simple
• Complex carbs contain vitamin, B vitamins, minerals, omegas, magnesium,
etc. On the other hand, simple carbs are deprived of most of these.
• After processing the rice (making it white rice) what remains is simple
carbs deprived of all these necessary elements.
• Our body do not know what rice is but it does know what glucose is? That
is why whenever we eat carbs it converts it into energy. But there is a
difference?

10. • Whenever we eat simple carbs, these carbs due to their fast digestive
nature go into our blood stream and spike the blood sugar level. In
reaction our pancreas release insulin level in big quantity to bring the
blood sugar level down. And because of our more than longer use of
these simple carbs what happens is that our pancreas gets over load
with its working and either stops creating insulin or the body stops
using it properly. This condition is known as insulin resistance or
diabetes.

11. • On the other hand, complex carbs because of their slow digestive
nature do not easily digest by our body and do not go into our blood
stream speedily. They instead are converted into energy and
resultantly our blood sugar level does not go high.

12. • Conclusion: That is why brown rice are preferred and this answers our main question and
we come to the conclusion that we do not and should not leave rice. What we should do
is to switch from white rice (processed) with simple carbs to brown rice with complex
carbs.
• Our body needs 40 to 42 carbs daily during weight loss. More than that will make you
stop your weight loss and you will start gaining weight because of that extra glucose in
your body.
• 100 grams’ brown boiled rice daily (24 hrs.) can be taken by us without any worries as
100-gram brown boiled rice contains 27 carbs and will be helpful in keeping the balance
between essential nutrients and weight loss plan.
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• For more details:
•
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