Brown rice
Brown rice is a great alternative to regular white rice. It is rich in fiber, which helps improve digestion and control blood sugar levels – important factors in reducing visceral fat.
According to research from the American Journal of Clinical Nutrition, brown rice contains antioxidants and B vitamins, which help promote fat metabolism and reduce the risk of visceral fat accumulation.
Cooking rice with brown rice instead of white rice has been shown to reduce visceral fat index after 12 weeks of use.
Chia seeds
Chia seeds are a superfood rich in omega-3s, fiber, and protein. When cooked with rice, chia seeds help increase satiety, reduce calorie intake, and aid in weight control.
According to the US National Institutes of Health (NIH), omega-3 in chia seeds has the effect of reducing inflammation and improving insulin sensitivity, helping to effectively reduce visceral fat.
Just add a spoonful or two of chia seeds to your rice before cooking, and you've got yourself a nutritious and fat-burning dish.
Black beans
Black beans are a great source of plant-based protein, soluble fiber, and powerful antioxidants.
Regular consumption of black beans can reduce visceral fat accumulation due to their ability to improve glucose metabolism and reduce insulin resistance.
When black beans are combined with rice, the dish is not only nutritious but also has a delicious flavor that stimulates the taste buds.
Chopped vegetables (carrots, pumpkin, broccoli)
Vegetables are rich in insoluble fiber, vitamins, and minerals that are essential to help burn visceral fat. Carrots, pumpkin, and broccoli are rich in antioxidants and low in calories, making them perfect to cook with rice.
According to the Food and Agriculture Organization of the United Nations (FAO), incorporating vegetables into main meals helps reduce cravings, boost metabolism and limit fat accumulation, especially in the abdominal area.
Turmeric
Turmeric contains curcumin - a natural compound that has anti-inflammatory and fat-burning effects. According to research from the European Journal of Nutrition, curcumin helps prevent the growth of fat cells and reduces the risk of obesity related to visceral fat.
Adding a pinch of turmeric powder to rice while cooking not only enhances the flavor and color of the dish but also provides significant health benefits.
Benefits of incorporating these ingredients into rice:
Ingredients like brown rice, chia seeds, black beans, vegetables, and turmeric not only help reduce visceral fat but also improve overall health.
They provide a rich source of fiber, vitamins, minerals and antioxidants, which help with weight control and reduce the risk of chronic diseases.
