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Is Rice Good for Weight Loss or Does it Make You Fat??

Is rice good for Weight loss

Is Rice Good for Weight loss? Let’s find the fact

Is rice good for weight loss? Let’s learn all the facts behind the saying “rice makes you fat”! Rice is a versatile grain that comes in a variety of shapes and sizes. Rice that has not been treated has a brownish, dark, or even black tint. 

White rice is the most common type of processed rice. Rice is neither fatty nor harmful to one’s health. In fact rice is a high-carbohydrate and high-fiber food. However, it has a poor reputation due to its high glycemic index, which means it is quickly absorbed and causes an increase in blood sugar levels. 

Nutrition Value of Rice

Rice is low in fat and suitable for gluten-free diets. Depending on the type of rice, calories, macronutrients, vitamins, and minerals differ.

Cooked medium-grain brown rice offers roughly 220 calories, 4.5 grams of protein, 1.5 grams of fat, 45 grams of carbohydrates, and 3.5 grams of fiber per cup (200 grams). Brown rice also contains a lot of vitamins and minerals.

In comparison, one cup of white rice (185 g) has roughly 240 calories, 4.5 grams of protein, 1 gram of fat, 55 grams of carbohydrate, and 1 gram of fiber. Because white rice is processed, it only contains trace levels of nutrients unless they have been reintroduced back in through an enrichment process.

Rice is made up of two types of starch: digestible and resistant. The component of resistant starch that cannot be digested by human enzymes is known as resistant starch. This could help people lose weight by managing hormones, controlling appetite, and conserving lean body mass.

Read More:

1. 1400 Calorie Meal Plan for Weight Loss

2. 1000 Calorie Meal Plan for Weight Loss

3. 2000 Calorie Meal Plan

White Rice Vs. Brown Rice

Are you still in doubt is rice good for weight loss? Which rice is better to include in your diet ?If you’re in a plan to choose rice as an option for weight loss then you must know which one is good. Read the detailed discussion mentioned below about brown rice and white rice.

Is Rice good for Weight loss

Brown Rice

The health benefits of brown rice can be attributed to the fact that it contains more nutrients. Rice grains are wrapped in a protective husk, and brown and white rice are made from the same substance.

Both are milled after harvest to reveal the brown rice beneath, which has an outer coating known as the bran and a little opaque nugget known as the germ. The germ is high in vitamins B and minerals including magnesium, zinc, and iron, while the bran is high in fiber.

Brown rice’s bran layer not only gives it its distinctive earthy flavor, but it also impacts how it cooks. Because the fiber in bran functions as a protective barrier, moisture has a hard time passing through and being absorbed by the grain.

White Rice

White rice is stripped of the bran and germ (making it a refined grain), leaving only the starchy endosperm, which provides little nourishment besides calories and carbohydrates. The bare endosperm can easily absorb water after being stripped of the bran, which is why white rice becomes delicate and cooks considerably faster.

White rice not only has fewer vitamins and minerals than brown rice, but it also has a higher GI (glycemic index), which means it might induce blood sugar increases. Because most of the minerals and nutrients are stripped away during industrial processing, this is the unhealthiest variety of rice. White rice provides 150 calories per 100 grams. Diabetic individual should avoid white rice because of its high glycemic index.

Which one is better?

Although brown rice has somewhat more minerals and fiber than white rice, the difference between the two is minor. Brown rice and white rice are both nutritious and can be consumed in moderation. White rice, in fact, is easier to digest for many people because it lacks the bran, germ, and anti-nutrients found in brown rice.

Furthermore, because the calorie difference between the two is so little, comparing brown rice vs. white rice isn’t worth the effort; instead, simply choose which type you want.

Brown and white rice are both whole foods that can be included in a balanced diet. If you choose to eat brown rice, make sure it’s properly prepared to help minimize the bad effects of its anti-nutrients, and if you want to eat white rice, go for long-grain varieties like basmati or jasmine.

Which Rice is Best for Weight loss?

There’s a reason why brown rice is so popular among fitness buffs. It’s a simple, adaptable, and healthful filler that goes with any meal. It’s also higher in nutrients. This means it’s highly filling while also being low in calories.

Brown rice, for example, has 200 calories and will practically fill you up. Consuming 200 calories of potato chips, on the other hand, will leave you wanting more. When you eat brown rice, you eat the full grain, as previously stated. It is more nutritious because it is less processed. Brown rice has a low carbohydrate level, which most dietitians recommend for persons who are trying to lose weight.

Brown rice, which is low in calories, helps to burn fat. It also contains a lot of iron, vitamins, potassium, and other essential elements. High fiber content aids digestion and promotes regular bowel movements. The better your digestive system is, the easier it will be to maintain your weight.

Is White Rice Good for Weight loss?

Is rice good for weight loss

It has been discussed many times about the fact behind the “is rice good for weight loss?’ Let’s discuss is white rice good for weight loss? As per nutritional value and other constituents, health professionals do not recommend white rice for weight loss. White rice does not appear to be harmful or beneficial to weight loss. 

However, diets heavy in whole grains, such as brown rice, have been demonstrated to improve weight loss and help maintain a healthy body weight more consistently. White rice not only has fewer vitamins and minerals than brown rice, but it also has a higher GI (glycemic index), which means it might induce blood sugar increases. If you have type 2 diabetes or are at risk of getting it, you should limit your intake of white rice.

Rice has high carbohydrate content, but it is also low in fat and a simple grain to digest. Rice, which is gluten-free and high in B vitamins, has a number of health benefits when consumed in moderation. When it comes to reintroducing rice to your diet, moderation is crucial!

How We can use Rice during Weight loss?

Let’s talk about whether rice is good for weight loss or not and some tips on how you can include rice in your meal for weight loss. It’s hard to envision an Indian meal without a healthy serving of rice on the side. Rice may be found virtually everywhere in the country.

Rice, on the other hand, has become the villain in many households as new trends in weight-loss diets take root.

Rice can be a healthy addition to a well-balanced diet. The idea is to focus on portion control, brown rice, extra vegetables, low-calorie additives, and healthy cooking methods while applying these grains of knowledge.

1. Practice Portion Control:- Whole grain rice is nutritious, although it can be high in calories. Although it has advantages, it is simple to overeat. Rice should be consumed in moderation to avoid accumulating too many excess calories. Reduce the number of calories you consume by eating rice in smaller servings at meals. If you’re having rice for dinner, don’t eat anything else with carbohydrates.

2. Focus on Cooking Style:- If you’re trying to lose weight, avoid frying your rice or cooking it in cream, as both of these techniques will increase the number of calories in your beloved rice. Simply cook the rice and serve immediately.

Because there is no extra oil or butter in the pan, steaming or boiling your rice with water or broth is the best way to cook it. The cooking and cooling process might boost the amount of resistant starch in the rice. This is the starch that the small intestine has a hard time digesting. In addition, resistant starch nourishes the good microorganisms in your gut.

3. Load Rice with Veggies:- Vegetables are low in calories and high in fiber and minerals. Mix some vegetables into your rice to help you lose weight. Cook some sliced carrots, bell pepper, and/or onion and mix them in, or sauté spinach and add it to the rice.

White rice is high in starch, which breaks down quickly in the body. This can result in an energy boost followed by a blood sugar collapse, making you hungry sooner. As a result, nutritionists advocate serving your rice with plenty of fiber-rich veggies, which will aid digestion and keep you satisfied for longer.

4. Brown rice is preferable to White rice:- Brown rice has both the bran and the germ, making it more nutritious and containing more fiber, vitamins, and minerals than white rice. It’s been proven that eating whole grains like brown rice will help you lose weight. Brown rice’s fiber, minerals, and plant components promote feelings of fullness and help you consume fewer calories.

Does Rice Make You Fat?

Every person’s body has unique nutritional needs. Rice is an energy-dense food that, when consumed in the proper proportions, aids in weight maintenance rather than weight growth.

It will not affect one’s body if one does not exceed the recommended daily caloric intake. Rice is frequently used with fried meals or fatty curries to increase the overall calorie content of the meal.

Rice, like every other meal, has advantages and disadvantages. When it comes to weight loss, however, the type of rice you eat and the portion size you consume are the two factors to consider.

We need food that is high in minerals, fiber, and vitamins to lose weight, which commercial rice does not provide. Brown, red, and other colored varieties are high in fiber and antioxidants, making them ideal for weight loss.


We have discussed enough about the fact behind the saying “is rice good for weight loss”? and came to the conclusion that it depends upon the quality, type and portion size of rice which plays an important role in weight loss program. Mainly brown rice and white rice are popular in the food industry and widely consumed in Asian countries. There’s no reason why rice should be completely excluded from your diet. In Indian cuisine, rice is very significant.


1. Is puffed rice good for weight loss?

Puffed rice can help you lose weight. It is high in fiber and complex carbs, curbs hunger and avoids overeating. As a result, you will be able to lose those difficult pounds. It’s light and low in calories, making it great for dieters.

2. Is basmati rice good for weight loss?

Basmati rice contains fewer calories than coarse rice. With only one serving, you can cut your calorie consumption by 20 calories. You may already save 60 calories each week by eating three pieces of Basmati rice each week.

3. How much rice should I eat a day for weight loss?

50 – 200gm /daily , depending on your requirement.

4. What is the best time to eat rice to lose weight?

The optimum time to eat rice is during lunch. There are two reasons for this. To begin with, our metabolism is faster during the day, and our bodies will digest all heavy, good foods.

5. Does rice make your belly fat?

People who ate more refined and processed foods, such as white bread and white rice, had higher abdominal fat, according to research. Weight increase is directly proportional to the amount of food consumed. All the food we eat are nutrient-dense and beneficial to us in some way. However, it is the amount of food you consume that does you injury.

Rice is not fattening in any way, according to the facts. It all depends on how much rice you eat in a given day.

6. Is curd rice good for weight loss?

Yes, it is beneficial. When it comes to weight loss. Curd rice is satisfying and makes an excellent healthful snack. It is healthier and has fewer calories than other rice preparations. Due to the high amount of calcium in curd, it aids in weight loss. Curd, as a calcium-rich food, aids in maintaining a healthy BMI and maintaining a healthy body weight.

7. Is flattened rice good for weight loss?

Flattened rice is also known as “poha”. It contains approximately 76.9% carbohydrates and 23% fat, making it one of the best alternatives for weight loss. Poha is also easy on the digestive tract. It’s gentle on the stomach, and while it fills you up, it doesn’t make you fat.



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