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Is Rice Good for Weight Loss? A Comprehensive Guide

More than 3.5 billion people around the world enjoy rice as a staple food. Risotto is used by the Italians, sushi is used by the Japanese, Cajun jambalaya is served by Americans, and almost everyone enjoys it as a stand-alone dish that can be prepared in countless ways.

Additionally, rice is delicious, accessible, affordable, and popular, as well as rich in nutrients and providing the body with energy. In addition, rice is a good vehicle for eating other nutrient-rich foods. According to Uma Naidoo, MD, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, eating rice occasionally and in moderation can be part of a healthy diet.

This article will explore the is rice good for weight loss with different varieties of rice.

Rice Nutrition Facts

Rice has a low-fat content and is suitable for a gluten-free diet. Depending on the type of rice, calories, macronutrients, vitamins, and minerals vary. According to Precision Nutrition, one cup of cooked medium-grain brown rice has about 220 calories, 4.5 grams of protein, 1.5 grams of fat, 45 grams of carbohydrates, and 3.5 grams of fiber. In addition to its vitamin and mineral content, brown rice is also a good source of energy.

White rice, in comparison, contains 240 calories, 4.5 grams of protein, 1 gram of fat, 55 grams of carbohydrates, and 1 gram of fiber per cup. If the nutrients have been added back in via a process called enrichment, white rice only contains trace amounts of nutrients.

A rice grain contains both digestible and resistant starch. The chemical structure of resistant starch is such that human enzymes are not able to digest it. Through improved appetite, hormone regulation, and the preservation of lean body mass, this could promote weight loss. Weight loss can be attributed to more lean body mass and increased metabolism.

Is Rice Good For Weight Loss?

Rice can also be quite filling since it expands to three times its original volume. When rice consumption is paired with a healthy diet, one can eat less overall, which can aid in weight management. When including white rice in one’s diet, one must keep serving sizes in mind since a single cup of white rice contains more than 200 calories, according to the U.S. Food and Agriculture Organization. When people are on a weight loss program, they can get into trouble by eating too much rice, states Smith. 

In addition, she recommends including more than one rice variety in one’s diet as well as plenty of vegetables and a healthy protein option. Rael agrees and also recommends including more than one rice variety in one’s diet as well. She says you should eat a variety of rice. If you eat rice several times a week, alternate brown and white rice.” 

Is Rice Good For Weight Loss

Best Time to Eat Rice to Lose Weight

Research suggests that you should eat rice at lunch if you want to lose weight. It is recommended to steam or boil rice rather than fry it or cook it in fat or oil. Furthermore, rice should be paired with high-fiber vegetables or protein sources. By combining these two ingredients, you can feel fuller for longer periods of time and prevent overeating.

How Much Rice is Good for Weight Loss

Rice consumption should be limited to one cup per day in order to effectively manage your weight. The research suggests that eating rice at lunchtime is ideal if you are trying to lose weight. You can prepare rice healthier by boiling or steaming it rather than frying or cooking it in oil.

Is Rice Gluten-Free?

Yes, rice is naturally gluten-free. There is no gluten in rice in its purest form, which can trigger celiac disease and gluten sensitivity in some people. In this way, people with gluten intolerance and celiac disease are able to consume all types of rice, including white rice, brown rice, wild rice, and basmati rice.

How Does Rice Help With Weight Loss?

After knowing is rice good for weight loss take a look on how rice is helpful for weight loss. Consuming whole grains has been proven to reduce weight in individuals. Additionally, they are less likely to gain weight.  What are the benefits of it for weight loss? You can get some fantastic health benefits from eating fiber-rich foods, such as brown rice, according to the American Heart Association. 

Is Rice Good For Weight Loss

The following weight loss benefits can be obtained from it:

  1. Promotes digestion. Regular bowel movements are promoted by fiber, which cleanses the digestive system. 
  2. Improves cholesterol levels. By lowering your cholesterol levels, you can reduce your risk of strokes, heart disease, and obesity.
  3. Helps you feel stuffed for a more extended period. A high fiber intake can also help one to adhere to calorie-restricted diets.  
  4.  Lowers blood sugar levels. By replacing white rice with brown rice, blood sugar levels can be lowered. You are therefore less likely to develop type 2 Diabetes Mellitus as a result. 

Related:Is jasmine Rice good for weight loss

Different Varieties of Rice

To learn how different rice varieties can help or hinder weight loss, it’s wise to learn about some of them. You can eat rice if you choose the right type, quantity, and use.

Is Rice Good For Weight Loss

White Rice

White rice is the least healthy option. White rice contains very few minerals, nutrients, or fiber. Additionally, it can be high in calories when compared to other types of rice (but still low in calories overall). A high glycemic index is associated with this type of rice. Therefore, it should not be consumed by those with glucose intolerance, such as type 2 diabetics.

Brown Rice

Brown rice has not undergone the most intensive refinement process. Therefore, it contains a greater amount of dietary fiber to aid in weight loss. In addition to being filling, this type of rice may reduce the amount of other foods consumed. When it comes to losing weight, rice should still be consumed in moderation.

Red Rice

Red rice is another type of rice to consider. Its deep color is due to anthocyanin, an antioxidant. There is some evidence that this particular type of rice can help you lose weight. In addition, it contains a high level of manganese. By strengthening the body’s metabolism, calories are burned faster. Although it has more calories than other forms, the difference is small. You will lose more weight if you choose rice with a darker, richer color.

Black Rice

Black rice has a dark, deep color. Its high level of antioxidants is an indication of its rich content. Black rice is not polished. Due to this, it contains a wide variety of micronutrients. Among them are Vitamin B6, zinc, phosphorus, niacin, and folate. There are a few more calories in this one. It may help offset some of those extra calories by being higher in nutrients.

Jasmine Rice

White rice is known as jasmine rice. Jasmine rice has been processed, resulting in a loss of many nutrients. In addition, it contains little fiber, as does white rice. Therefore, jasmine rice isn’t recommended for weight loss.

Wild Rice

Wild rice isn’t rice at all. These seeds come from aquatic grasses (which are most like rice). The difference is where it grows. Usually in streams and lakes and shallow freshwater marshes. There are four kinds, three of which come from the Great Lakes region (all are grains). In Asia, varieties are harvested like vegetables. It’s got more fiber and protein than regular rice. It’s low in calories and carbs.

Basmati Rice

Rice from South Asia and India is known as basmati. In this type of rice, there are two varieties: brown and white. In addition to having more fiber, brown basmati rice also has more calories than white basmati rice. Additionally, it contains phosphorus, magnesium, potassium, zinc, and vitamin E.

Bottom Line

To conclude in this post we have explored is rice good for weight loss by dietryplus. Rice is an excellent component of a healthy diet. To increase resistant starch, cook and cool the whole grain source and focus on low-calorie additions. Eating rice is not a scary thing. It’s your choice whether you eat brown rice or white rice. You just have to follow a healthy, balanced diet to lose weight.  Choose brown rice if you’re looking for a healthier carb. You can go for white rice if you’re worried about shelf life and texture. 


Huzaifa Tanveer
Huzaifa Tanveer
I am a content writer and Blog writer with around 1 year of experience in this field. I can create SEO-friendly, valuable content for every type of website, including blogs, digital platforms, and e-commerce stores


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