Weight Loss

Is Rice Good for Weight Loss?

Rice is versatile, simple to cook, and nutritious. It is not surprising that rice has been a staple food in India for many years. Rice is neither fattening nor harmful.

Rice is a good source of fiber and carbohydrates. Three of the world’s most populous nations, China, India, and Indonesia, are rice-based societies. India is known for eating rice at least twice a day. From an Asian perspective rice is the primary source for daily calories.

There are many varieties of rice available, each with its own nutritional profile that can help you lose weight. The most important factors in weight loss are the rice you eat and how much you eat. So, let’s dig deeper and explore what rice is, what whole grain rice is, and how various rice varieties help in weight loss.

Asians and the Oh So Beloved Rice

Nearly half of the world’s population depends on rice. Every Asian cookbook is centered around rice. Rice is the star ingredient in many Asian cookbooks. There are many options for rice: sushi, onigiri and rice cakes.

Rice’s unique taste and sticky texture bring out the flavour of any side dishes. It has a high glycemic score, which means that it can raise sugar levels quickly and get digested quickly. It is fast to digest, which makes it less satisfying and encourages you to eat more calories.

Different rice varieties have different nutritional content. It all depends on how they are processed. This also has an impact on other variables that can affect weight loss. Many people believe rice is unhealthy.  

The HealthifyMe Note

Weight loss does not mean eating less of one food like rice. Switching to healthier rice varieties can help lower your calorie intake. However, you will need to make changes to your diet and exercise routine.

Different types of rice

It is a good idea to learn about the different types and uses of rice. Rice consumption can have a significant impact on your weight loss goals, depending on how much you eat.

Here are some types of rice that are most common:

White Rice

White rice is often the main ingredient in dishes that are simply served with curries or lentils. White, steaming rice is a good choice for both vegetarian and non-vegetarian curries.

White rice is the least healthy variety of rice because it has to undergo a lot more processing and refining. It is no longer a whole rice. It has almost all of the minerals, vitamins, fibre, and fiber removed. White rice has more calories than other varieties.

This variety of rice has a high glycemic index. People with type 2 diabetes or intolerant to glucose should avoid this variety of rice. If you wish to have it, you can add some protein-rich gravy or salads to the bowl.

Brown Rice

Brown rice contains bran and germ because it doesn’t undergo a thorough refinement process. The bran and germ of brown rice are rich in fibre and nutrients.

Brown rice is healthy because it has all it’s nutrients intact. This type of rice is filling and can help you consume less calories. However, if you want to lose weight, it’s best to eat in moderation.

Brown rice ingredients are more beneficial than white rice for people with diabetes because they improve glycemic control. As per researchHigh-fibre foods can promote feelings of fullness, aiding weight control and possibly fighting obesity.

Red Rice

Red rice is a variety red rice, which is a naturally colored rice variety that is known for its many nutritional benefits. Anthocyanin is an antioxidant that may lower cholesterol levels, according to a studyThe source of its rich colour is,

It also contains a lot manganese. That supports the body’s metabolism and promotes a faster calorie-burning rate. It has more calories than other varieties, but not by much. You can reduce your weight by choosing a darker and richer colour.

Black Rice

The rice’s colour will determine how many antioxidants it has. Wild or unpolished black rice is another source to micronutrients like zinc and phosphorous. Additionally, black sticky rice is more palatable than white rice but has fewer calories.

Which Rice Variety Is Good for Weight Loss

Rice is a favorite food all over the world. Brown rice, which is high in carbohydrates, can be a good choice for weight loss and management. Brown rice has a high fibre content because it is a whole, intact crop that still contains the germ and bran, while white rice undergoes the refinement process. It is also less nutritious when whole grain rice has been stripped of its fibre. 

Brown rice’s fibre can aid digestion, speed up stomach emptying, make you feel fuller longer, and smoothen your bowel movements. All of these factors are essential for weight management. The more efficient your digestive system functions, the easier it is to maintain your weight. Brown rice also requires more chewing which naturally encourages you to eat fewer portions. 

The HealthifyMe Note

Brown rice is a healthy choice for rice. It contains antioxidants and is high in fibre and minerals. Brown rice is a better choice when it comes to weight loss. Because of its nutritional superiority, brown rice is a good choice for weight loss. You should make sure you eat it in moderation.

Rice Recipes to Try

Brown Rice Pudding

Serves 6 (Each serving is 1 Cup).

Preparation time: 30 min


  • 4 cups of water
  • 2 cups of long grain brown Rice: 500 g
  • Almond milk: 1½ cups (375 ml)
  • Salt a pinch
  • Vanilla: ½ tsp (2 pinches of powder or two drops of essence)
  • Cinnamon: 1 tablespoon 

Method of preparation

  • Bring water to a boil. Add rice. Stir occasionally, and cook for about 25 minutes.
  • Add milk and other ingredients. Continue to stir continuously for 5 minutes.
  • The rice pudding should be thick.
  • The pudding can be eaten warm or cold, depending upon your preference. 

Vegetable Rice Soup

Serves: 1

Preparation time 20 minutes


  • Olive oil: ½ tbsp
  • Onion, diced: 1 medium (50 g)
  • Carrot, chopped: 1 (30 g)
  • Celery chopped: 2 stalks, 25 g
  • Chicken broth: 1 cup (250 ml)
  • Water: 1 cup (250ml).
  • Rice: ½ cup (125 g)
  • 1 tbsp dried parsley

Method of preparation

  • In a large saucepan, heat the oil on medium heat. Add the celery, carrots and onion. 
  • Cook for 3-4 minutes, stirring occasionally, until translucent.
  • Bring to a boil water and chicken broth.
  • Add the rice and the parsley. 
  • Cover and cook on medium heat for 15 minutes. 
  • Serve hot 

Brown Rice Pulao

Serves: 1

Preparation time: 25 min


  • Brown rice: ½ cup
  • Boil peas: 2 Tbsp
  • Chopped onion 50 g
  • Chopped tomato: 75g
  • Chopped French beans: 50 g
  • Chopped carrot: 30 grams
  • Chopped coriander leaves: 15 g
  • Coriander seed powder: ¼ tsp
  • Red chilly powder: ¼ tsp
  • Turmeric powder: ⅛ tsp
  • Cumin seeds: ¼ tsp
  • Star Anise: 1
  • Bay leaf 1
  • Salt: ⅛ tsp
  • Olive oil: 1 teaspoon
  • Water is required

Method of preparation

  • Brown rice can be soaked and cooked.
  • Mix olive oil, star anise bay leaf, jeera chopped onion, chopped french beans and boiled peas with salt. Add turmeric powder, coriander seed powder, and chill powder to the pan and stir well.
  • Now add chopped tomatoes and cooked brown rice.
  • Mix all ingredients together and add chopped coriander leaves. Serve warm with raita


The most important thing is the type of rice and its quantity. Consider how much rice is necessary to maintain a balanced diet. Many people need to change the type of rice they eat.

White rice, for instance, can be just as healthy if it is consumed in moderation as brown rice. A balanced diet should include all types of nutrients, and rice’s carbs are one example. The meal can be balanced if we include macronutrients such as protein, carbs and fat. We don’t need to avoid rice entirely.

To enhance the flavor, you can add many different types of vegetables, lean meats, or healthy fats. Don’t forget to eat less of any food group than you normally would.

Source: healthifyme

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