Is Rice Good For Weight Loss? Or Does It Contribute To Weight Gain?

Rice And Weight Loss

As we all know Rice is one of the world’s staple foods. It is a nutritious grain that offers multiple benefits to the body. It is often recognized as the energy booster of our diet. However, the role played by rice is often debatable. Many people try to cut down the consumption of rice in their diet because they believe that rice is a major cause of obesity.

Let’s explore if rice is helpful for weight loss or ends up adding a few inches to the belly. The explanation concerning this differentiation is given as follows:

What Is Rice Composed Of?

Rice belongs to the family of grains. It is infused with the goodness of magnesium, phosphorus, manganese, selenium, iron, folate, thiamine, iron, and zinc. These multivitamins and micronutrients are very helpful to build bones and muscles in the body.

Composition of Rice

Rice also has a considerable amount of carbohydrates which are instant sources of energy. However, there are different types of rice such as brown rice, white rice, and red rice depending on the proportions of these minerals, their size, and color. It also contains fiber, calcium, fats, and proteins in a lesser proportion. All these varieties of rice have different effects on weight.

Is Rice A Weight Loss-Friendly Grain?

This is one of the most important questions which most people are confused about.

However, the answer to this question would vary according to the different varieties of rice. Various studies have time and again proved that every variety of rice has a different effect on weight.

Let us know about the main types of rice that assist in weight loss and the type which end up increasing weight.

Brown Rice

Brown rice is also referred to as the processed version of ordinary rice. This variety of rice comes without a hull, which happens to be the outermost layer of the rice. Brown rice is comparatively low in calories and it is scientifically proven that consumption of brown rice helps to avoid obesity. It rather facilitates weight loss. Dieticians recommend this form of rice for all those who are on a keto diet. A 100-gram serving of rice is definitely in the position to offer just 18.4 grams of carbohydrates and 4 grams of fiber. 

Brown Rice

Brown rice even helps to reduce constipation. It improves digestion and strengthens gut health. It plays an important role in minimizing the risk of cardiovascular diseases by lowering cholesterol. This grain is a wiser choice for you to try to promote weight loss easily. So if you are dieting, you can easily satiate your cravings by having your share of brown rice which is not only healthy but also tasty. You will enjoy its nutty flavor.

Red Rice

This is yet another variety of rice. It contains a huge quantity of anthocyanins which give red color to the rice. This type of grain is very rich in magnesium, iron, and zinc. It is important to note that red rice is known for its negligible calorie count. It is a good option to try for weight loss.

However, one must always remember to buy dark-colored rice as it is often said that the darker the color, the greater the benefits. It has lesser carbohydrate content as well. 

Black Rice

Black rice is also known as forbidden rice. It is a type of rice that has a deep black or purplish color. It is often touted for its potential health benefits, including its ability to support weight loss. It can be a nutritious addition to a balanced diet and has a major role in weight management.

Black rice is rich in dietary fiber which helps promote satiety and make you feel full for longer times. It helps to control your appetite and reduce calorie intake.

Is White Rice Assist In Weight Loss?

This is the most commonly found variety of rice. It is rich in carbohydrates and fiber. While white rice helps to control blood sugar levels, at the same time, it enhances the water weight. Consumption of white rice may lead to inflammation and a person tends to feel heavier and bloated most of the time. It is a high-calorie grain to consume.

Therefore, white rice must strictly be avoided if you are on a diet because these grains can increase your weight over time.


Therefore, one can be in the position to conclude that not all types of rice are suitable for weight loss. If you are looking forward to losing weight, then you must preferably go for brown and red rice. They are the best options to try and test.

You will be surprised at the results that you witness after the regular consumption of these varieties of rice. Therefore, one must maintain a proper balance for the best results.

Also read: Is Oatmeal A Good Breakfast For Weight Loss? A Perfect Way to Start Your Day!

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