Should You Eat Rice For Weight Loss? Read To Know More



Published on: 31-Mar-2023


10 min read


Updated on : 28-Nov-2023




Ritika Sharma


Should You Eat Rice For Weight Loss? Read To Know More

Should You Eat Rice For Weight Loss? Read To Know More

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More than half the globe relies on rice daily staple.

As it is so common in Asia and South America, it accounts for more than 20% of the calories eaten globally.

There are many different varieties of rice, each with its own distinct flavour and texture, as well as a wide range of price points. White rice has a longer shelf life and is easier to prepare and consume than any other variety of rice, hence it is the most popular type of rice.

More and more individuals are interested in finding the finest diets and alternative therapies for various health problems, making the function of rice for weight loss in nutrition an intriguing topic of study. Rice may or may not have a significant role in certain areas of the country but is a staple for many people even ones who require medical care for many medical conditions. Toneop offers a variety of recipes that include different types of rice. There has been an ongoing debate about rice aiding in weight loss. What is the scoop on rice, then? Does it help you lose weight or is it heavy in calories? Let us gain more clarity on this subject. 

Table Of Contents

1. Rice And Its Nutritional Content

2. Some Common Rice Varieties

3. Is Rice Good For Weight Loss?

4. Which Rice Is Good For Weight Loss?

5. How To Add Rice To Your Diet?

6. The Final Say

7. FAQs

Rice And Its Nutritional Content

In the world of cereals, rice may be whole grain or processed. The term "whole grain" refers to a product that contains full grain. Although the rice loses part of its nutritional value when it is refined. There are cases when the refined product is preferable due to enhanced taste or longer storage life.

Three main parts make up all whole grains namely, bran, germ and endosperm

Both the bran and the germ may be found in grains of brown and wild rice, making them entire grains. Because of this, they are a good source of fibre and other nutrients.

The nutritional makeup of distinct rice for weight loss varies, which may explain why they each have unique health impacts.


White Rice

Brown Rice

Red Rice





Carbohydrates (grams)




Fibre (grams)




Protein (grams)




Fat (grams)




Potassium (mg)




Iron (mg)




Calcium (mg)




Some Common Rice Varieties

Some Common Rice Varieties

Different types of rice have different nutritional compositions that can contribute to various health effects. The types of rice are as follows:

1. Brown rice

Fibre, vitamins, and minerals may all be found in greater quantities in brown rice than in white rice. Its nutritional value is especially appreciated by diabetics due to its ability to aid in maintaining healthy blood sugar levels. The risk of cardiovascular disease is reduced, and dietary fibre may be one reason why.

2. Red rice

Red rice, so named for its naturally reddish hue, is a special kind of rice that has been lauded for its health benefits. Red rice for weight loss benefits in many aspect and the yeast is made by fermenting Monascus Purpureus fungus, is another variant.

Cholesterol may be lowered by eating red yeast rice. Mostly made up of carbohydrates and protein, it is produced when red yeast is fermented.

3. White rice

It lacks the minerals and fibre of its brown counterpart. In addition, the starches and glucose that make up white rice are almost all that it contains.

The estimated nutritious content of 3.6 ounces (100 grams) of white, brown, and red rice is listed in the table below.

Is Rice Good For Weight Loss?

It is common knowledge that eating brown rice for weight loss may help you keep the pounds off.

Several studies have shown that people who consume whole grains, such as brown rice, are both smaller in size and less likely to gain weight. Brown rice for weight loss is the preferred option of the American Heart Association.

Fibre is an important part of a healthy diet for several reasons, including the fact that it aids digestion. It has the potential to reduce cholesterol levels. Cholesterol reduction has been shown to provide other benefits, including the decreased danger of cardiovascular disease, stroke, and obesity.

Helps you feel fuller for longer. As fibre tends to make you feel full while also reducing your appetite, it might be useful for weight control if you consume it regularly.

It has an abundance of beneficial substances. It is loaded with nutrients important for maintaining healthy skin, hair, nails, and more.

But, white rice for weight loss may be okay to eat for now. You may make enriched white rice instead, which is a far better choice.

To enrich refined rice, vitamins and other minerals are added to make up for what was lost during the milling process. Because of this restoration, it now contains more beneficial nutrients.

Nutritional yeast, vitamins, and minerals are added to white rice for weight loss during the enrichment process.

There is no concrete proof that eating white rice can cause you to gain weight, but there is some evidence that eating whole-grain boiled rice for weight loss will assist.

Because of its lower nutritional content compared to other forms of rice, black rice for weight loss may prove to be beneficial and may infuse calories that do not harm the body.

How To Add Rice To Your Diet?

To address the question, "is eating rice healthy for weight loss?" the following suggestions might be helpful.

How to Add Rice to Your Diet

1. Be mindful of your portion sizes and the total number of calories in your meal. Change the amount of rice for weight loss if you are trying to cut down on calories.

2. Complement it with a large helping of vegetables: Since rice for weight loss is so simple to digest, it might cause you to feel hungry after sometime of eating it. Eat it with some nutritious vegetables to stave off hunger pangs.

3. Choose low-fat methods of preparation: Put it in a pot of water and let it boil rather than frying it or combining it with a lot of creams.

Which Rice Is Good For Weight Loss?

When it comes to weight loss, brown rice is a better option compared to white rice because of its high fibre content. Fibre helps you feel full, which can reduce your calorie intake throughout the day. Brown rice is also a complex carbohydrate, which means it takes longer to digest and provides a steady source of energy.

In contrast, white rice is a simple carbohydrate that is quickly digested and absorbed, leading to a rapid rise in blood sugar levels. This can result in increased hunger and cravings, leading to overeating and weight gain.

Therefore, if you are looking to lose weight, it is recommended that you opt for brown rice instead of white rice. However, portion control is still important, and it is best to consume rice in moderation as part of a balanced and healthy diet.

The Final Say

To tell the truth, it is not only about how much rice for weight loss you consume, but what kind. Contrary to popular belief, white rice may actually be bad for you, whereas brown rice for weight loss, when consumed in moderation, is beneficial. In addition, the mix of nutrients in your complete meal, not just the rice, is what ultimately determines your weight. Never forget that eating too much of any food category might have a negative effect on your BMI.


1. When it comes to losing weight, can puffed rice help?

Yes! The benefits of puffed rice for weight loss have been well-documented. How? Due to its high content of filling complex carbs and fibre, it might help you feel full for longer. 

2. What about curd rice? Is it helpful for dieting?

Yes! Dieters may benefit greatly from a lunch of curd rice for weight loss. As compared to the same quantity of fried rice or pulao, it contains less calories.

3. Do you lose weight eating basmati rice?

Yes! Basmati rice for weight loss is a great dish. The slow digestion of the high-fibre content makes you feel full for longer. As a result, you consume the ideal amount of calories every day.

4. Is flattened rice beneficial for weight loss?

If you are a woman trying to trim down, flattened rice for weight loss is a terrific alternative. Flattened rice, known as Poha in the region, has a low glycemic index and may be made even healthier by the addition of a variety of vegetables. It is low in calories, simple to prepare, and widely available.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers. 

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