Is Eating Rice Good For Weight Loss? Complete Story!


We ask ourselves the question today. Is eating rice good for weight loss? Does rice deserve a spot in our healthy diet?

We will ask all these questions and much more in this article.

Rice is one of the most widely consumed grains around the world. However, these questions are a little more complex because there are several rice varieties, and each type is slightly different.

Keep on reading as I guide you through the complete rice story!

rice is eating rice good for weight loss

Is Eating Rice Good For Weight Loss?

White rice is not ideal for weight loss because most (if not all) of its fiber has been removed during the refining process. Refined white rice has been stripped of its fiber and nutrients. Rice isn’t the best choice for everyone, especially if they are looking for weight loss. It’s a high-carb food, which raises blood sugar levels. High blood sugar levels cause your body to produce less insulin.

Insulin helps the body convert sugars into energy. When blood sugar levels rise, the body produces more insulin, lowering them back down.

But when blood sugar levels go up and down too quickly, this can make it hard for the body to regulate its glucose. This can result in weight gain. And because rice doesn’t contain many calories, it won’t help you grow muscle.

So if you want to use rice, choose brown rice instead. Brown rice has more health benefits than white rice because it has fiber, vitamins, minerals, and antioxidants. It also takes longer to digest than white rice.

If you want to use rice in your healthy diet and lose weight, we need to discuss a couple of things.

What Exactly Is Rice? Nutritional Facts

Rice is a type of grain called “white rice” or “brown rice,” depending on whether it is polished or unpolished. Whole grains are made up of three parts:

The bran, germ, and endosperm.

The bran is the hard outer layer, containing nutrients like iron, zinc, magnesium, and manganese.

The germ is the embryo inside the seed, and the endosperm is the starchy portion of the grain. When you cook white rice, the starch becomes gelatinous and sticky. Brown rice retains its texture when cooked. Both types of rice contain a lot of carbohydrates and protein.

The second ingredient is the germ. This includes carbohydrates, proteins, fats, vitamin B12, iron, and minerals inside the whole grain. The third ingredient is the bran. This is the outer layer of the cereal. It is the first thing removed when processing grains. This is because it is not edible.

The last ingredient is the endosperm, the innermost layer of the grain. It is usually the least nutrient-dense part of the grain.

Rice is considered a complete source of essential amino acids, meaning that it provides all eight amino acids required by the body.

It also provides dietary fiber, manganese, phosphorus, potassium, thiamin, riboflavin, niacin, pantothenic acid, folate, copper, zinc, magnesium, selenium, and molybdenum. White rice has been refined, so there is less fiber and antioxidant activity. There is also less protein, iron, calcium, and other micronutrients.

The 4 Benefits Of Eating Rice

After this biochemistry nutrition lesson, let me share some benefits of including rice in your diet plan.

1- It’s Easier To Create A Calorie Deficit

One of the many ways to lose weight is to burn more calories than you consume. If you are eating less than 1800 calories per day, your goal should be to burn at least 200 more calories each day than you eat.

When trying to lose weight, you need to focus on what you are eating.

Some foods are better choices than others, depending on your goals. For instance, if you are losing weight, choose foods that are lower in calories. Brown rice is an excellent choice because it contains fewer calories than white rice.

Another option is steamed vegetables. Steaming vegetables reduces the number of calories in them significantly.

2- It is Easy to Combine with Veggies

Rice is an excellent source of carbohydrates, and it also provides many vitamins and minerals. Pairing rice with vegetables helps to boost its nutrient value even further.

Try pairing rice with broccoli, beans, or carrots. You will get all the benefits of both foods at once!

3- It includes Lean Proteins In Your Diet

Rice is a staple food that provides a low-calorie, inexpensive energy source. Protein is an essential nutrient that helps maintain healthy muscle tissue, bones, organs, skin, hair, nails, and blood.

A high protein level, including lean proteins such as turkey and chicken, can support your body’s weight loss goals.

4- It Includes Carbohydrates In Your Diet

There are several ways to help support the weight loss journey. One method is to consume more fiber, particularly insoluble fiber. Complex carbs like whole grains, oats, legumes, beans, fruits, vegetables, nuts, and seeds are all rich sources of fiber.

Insoluble fiber slows digestion, making you feel fuller for longer. Soluble fiber speeds up transit time through the gut, helping to decrease cholesterol levels.

Both types of fiber can also help lower blood sugar levels when combined with soluble fiber.

Various Kinds Of Rice


– Basmati Rice

Brown basmati rice is made from short-grain varieties of rice and originally comes from South Asia and India. These types of rice are grown in areas with high humidity levels and temperatures around 55 degrees Fahrenheit.

Basmati rice is not considered an expensive item, but it does cost slightly more than other types of rice. It is best when cooked at low heat and then cooled quickly.

– White Rice

White rice is the least healthy option for rice because it contains less nutrition and fiber than brown rice. White rice also has a higher glycemic index than brown rice.

The Glycemic index refers to the speed at which carbohydrates break down into sugar.

High glycemic foods cause blood sugars to rise quickly after eating. Foods with a high glycemic index may contribute to weight gain, heart disease, and diabetes.

Brown rice has a lower glycemic index than white rice and is healthier and better for weight loss.

– Brown Rice

Brown rice is an excellent source of fiber. It helps keep you full longer, so you will likely consume fewer calories overall.

Brown rice also contains antioxidants, vitamins, minerals, and protein. It can be used as an ingredient in many dishes, including salads, soups, stir-fries, casseroles, and pasta dishes.

– Jasmine Rice

Jasmine rice is a type of rice that has been processed. Processing includes removing all the vitamins and minerals initially present in the grain. These are replaced with other ingredients.

Some of these ingredients are sugar, starch, and salt. This process removes essential nutrients like iron, calcium, magnesium, and vitamin B12. Also, it won’t help you lose weight because it lacks fiber.

– Black Rice

Brown rice has a light brown color. That is indicative that it has less antioxidant value. Black rice has a deeper black color. That is indicative it has more antioxidant value.

Brown rice is polished. However, it has more fiber. As a result, there aren’t as many micro-nutrients.

The benefits of eating brown rice come down to fiber and nutrition. Fiber helps you feel fuller and longer.

– Red Rice

Red rice is an excellent choice for weight loss because its rich color gives you more antioxidants per calorie. Red rice also contains manganese, which strengthens your metabolism.

– Wild Rice

Wild Rice is not a type of rice. It’s a grain that grows in shallow freshwater marshes, similar to other kinds of rice. However, wild rice doesn’t grow in fields as regular rice does.

It’s also called “wild” because it’s not cultivated or grown commercially. Instead, it grows in shallow water along river banks, lake shores, and wetlands. Wild rice has a high amount of fiber and protein and a relatively low-calorie count. It has a low glycemic index.

– Arborio Rice

Arborio rice is mainly used for the preparation of risottos. It is grown in the US states of California and Texas, among others. Arborio rice is shorter, fatter, and spicier than regular long-grain rice. The grains are very sticky, so you must rinse them before cooking.

When cooked, It becomes creamy and chewy, making it ideal for risottos, soups, and salads. It is more expensive than regular long-grain white rice because it requires more processing and washing. It takes about twice as long to cook.

Calrose Rice

This is Asian rice that gets sticky when cooked. It absorbs many flavors and can stand its ground in soup and stew like all types of sticky rice.


Sushi Rice

Sushi rice is made with short-grain glutinous rice. When cooked, it becomes sticky and fluffy. It’s often flavored with salt, sugar, soy sauce, mirin, sake, or shoyu. You can add sesame oil, ginger, garlic, or other ingredients.

Sushi rice is usually served cold, rolled-in nori seaweed. It’s used to wrap nigiri sushi, which is a type of Japanese raw fish salad.

Valencia Rice

Valencia rice is named for its place of origin, Valencia, Spain. It’s often called “bomba” rice because it absorbs more water than other varieties. It is also sometimes called “paellera” rice since it’s often used in paella dishes.

Valencia rice has a shorter grain size and round shape than other varieties. It’s an excellent choice for soups, salads, sauces, and desserts.

Brown Or White?

White rice is often recommended for those looking to bulk up. It has higher amounts of carbohydrates, making them easier to digest and absorb.

While the benefits of consuming white rice are clear, many people question whether it is necessary.

In addition, white rice contains less fiber than brown rice. Brown rice has a lower glycemic index, meaning blood glucose levels remain steady throughout the day instead of spiking after eating white rice.

White rice also tends to cause digestive problems like bloating and diarrhea.

Eating brown rice can never be wrong, especially if you are focusing on weight loss.

Many bodybuilders and weightlifters prefer white rice when bulking up and not when they want to lose weight.

FAQ’S Corner

Does eating rice cause belly fat?

You will usually not gain belly fat by eating rice—excess belly fat results from too much weight gain. Eating white (or brown) rice in moderation doesn’t cause weight gain. Eating brown rice may even help you lose some pounds because of its high fiber content.

What is the healthiest rice?

Black rice is the winner here. It’s high in fiber and nutrients, which lowers cholesterol, improves digestive health, and prevents chronic diseases. If that’s not enough, it also keeps you feeling fuller for longer, avoiding overeating.


Is eating rice good for weight loss?

Rice isn’t just for eating plain! White rice contains almost all carbohydrates, making it a poor choice for those looking to maintain a healthy weight.

Whole grains contain vitamins, minerals, fiber, protein, and other nutrients that can benefit our health.

If you are focusing on weight loss, consider adding brown rice to your meals.

Brown rice is similar to white rice, except it contains slightly higher amounts of iron, magnesium, phosphorus, potassium, zinc, vitamin B1, niacin, vitamin E, copper, and manganese.

Adding a small amount of wild rice to your meals will also provide additional antioxidants, minerals, and nutrients. You can cook brown rice like white rice or add it to soups, salads, casseroles, stir-fries, and pasta dishes.

Add wild rice when preparing risotto, pilafs, paella, and other rice dishes.

What is your favorite rice?

If you have any questions or comments, please leave them in the comment section below.

Stay Healthy and Strong!

Meet Ezra, a former model and actor turned founder of GymTrends365. His no-BS approach to fitness helps men over 40 achieve their best shape. Ezra believes in empowering individuals to take control of their health and fitness through practical, sustainable methods. At GymTrends365, he's committed to providing the resources and support necessary to help everyone achieve their fitness goals.