weight loss

Understanding Rice’s Role in Weight Loss – HealthifyMe

Written by hana

Rice is a versatile, easy-to-cook and nutritious dish. So it’s no surprise that this grain has long been a staple of the Indian diet. Also, rice is not harmful and does not cause fattening. In fact, rice is an abundant source of fiber and carbohydrates. Three of the world’s most populous countries, China, India and Indonesia, depend on rice. In India, one usually eats rice at least twice a day. From an Asian perspective, rice is the primary source of daily calories.

There are different types of rice, and each has slightly different nutritional traits that can help you in your attempts to lose weight. The two most important factors for losing weight are the type of rice you eat and the size of the serving. So, let’s dig deeper and explore what rice is, what whole grain rice is, and how different types of rice help in weight loss.

Asians and beloved rice oh

Nearly half of the world’s population depends on rice. Rice is the star of every Asian cookbook. We have onigiri, sushi, rice cakes, pulaf, mochi, rice bowls and much more due to the variety of these cereals.

Rice has a unique, delicate taste and sticky texture that brings out the flavor of other side dishes eaten with it. However, it has a high glycemic index, which means that it can raise sugar levels quickly during digestion. Moreover, because it digests quickly, it makes you feel less full, which encourages you to consume extra calories.

The nutritional composition of different types of rice varies depending on how the grain is processed, which also affects other variables that affect weight loss. As a result, many believe that rice leads to fattening.

HealthifyMe Note

Losing weight is not about eating more (or less) a certain food, such as rice. Alternatively, switching to healthier types of rice can help you reduce the amount of calories you eat. But in the end, you must make adjustments to your general diet and exercise routine.

Different types of rice

It is a good idea to learn about some of the different types of rice because depending on the variety and the amount you are eating, consuming rice can make or break your weight loss goal.

Here are some common types of rice:

White rice

White rice is often the main ingredient in dishes that are simply served with curry and lentils. Both vegetarian and non-vegetarian curries go well with steamed white rice. White rice has to go through many processing and refining processes and can be considered the least healthy type of rice. So it is no longer a whole pill. Almost all of the minerals, vitamins and fiber in it are removed. White rice also contains much more calories than other types of rice. The glycemic index is high for this type of rice. Thus, those who are intolerant to glucose, such as patients with type 2 diabetes, avoid consuming it. You can add some protein-rich broths and salads beforehand if you want to eat them.

brown rice

Brown rice contains the bran and germ because it does not undergo a rigorous purification process. The bran and germ are nutrient dense and rich in fibre. Brown rice is healthy because it contains all the nutrients intact. This type of rice can make you feel full, which may help you eat fewer calories. However, if you want to lose weight, it is best to eat in moderation.

Compared to white rice, the components of brown rice benefit diabetics by enhancing blood sugar management. According to research, high-fiber foods can encourage feelings of fullness, help manage weight and possibly fight obesity.

red rice

Red rice is a variety of naturally colored rice grains that are known for their abundance of nutritional benefits. Anthocyanins, an antioxidant that may help lower cholesterol levels according to the study, is the source of its rich color. Plus, it contains a lot of manganese. This supports the body’s metabolism and promotes a faster calorie burning rate. As a result, it has more calories than the other versions, but not many. For better weight loss results, look for those that are darker and richer in colour.

black rice

In general, the darker the color of the rice, the more antioxidants it contains. Unpolished black or wild rice is another source of micronutrients such as zinc, phosphorous, folic acid and niacin. Moreover, sticky black rice is easy on the stomach but contains more calories than white rice.

What kind of rice is good for weight loss?

People all over the world enjoy eating rice. Although rice is high in carbohydrates, brown rice in particular can help with weight loss and weight management. Brown rice is rich in fiber because it is an intact whole grain that still contains the bran and seed, while white rice goes through the refining process. Also, removing the fiber from whole grain rice makes it less nutritious.

The fiber in brown rice can aid digestion, reduce stomach emptying time, keep you feeling full for extended periods, and smoothen bowel movements. All of which are necessary for weight control. The better your digestive system is working, the easier it is to maintain your weight. Furthermore, brown rice requires more chewing, which naturally encourages you to consume less.

HealthifyMe Note

Brown rice, one of the healthiest types of rice most consumed, contains antioxidants and is rich in fiber and minerals. Therefore, brown rice is a better option for weight loss. It benefits all age groups due to its nutritional superiority and health benefits. However, make sure to eat it in moderation and maintain a balanced diet.

Recipes to try

brown rice pudding

Enough: 6 servings (each serving is 1 cup)

Preparation time: 30 minutes


  • Water: 4 cups
  • Long-grain brown rice: 2 cups (500 g)
  • Almond milk: 1½ cups (375 ml)
  • a pinch of salt
  • Vanilla: ½ teaspoon (2 pinch of powder or 2 drops of essence)
  • Cinnamon: 1 tablespoon

How to prepare

  • Boil the water and add the rice. Stir occasionally and cook for about 25 minutes.
  • Add milk and other ingredients. Simmer for another 5 minutes, stirring constantly.
  • The rice with milk should become thick.
  • You can eat the pudding warm or cold, depending on your preference.

Vegetable rice soup

Serve: 1

Preparation time: 20 minutes


  • Olive oil: half a tablespoon
  • Onion, diced: 1 medium (50 g)
  • Shredded carrots: 1 (30 g)
  • Chopped celery: 2 stalks (25 g)
  • Chicken broth: 1 cup (250 ml)
  • Water: 1 cup (250 ml)
  • Rice: ½ cup (125 g)
  • Dried parsley: 1 tablespoon

How to prepare

  • Heat the oil over medium-high heat in a large saucepan. Add onions, carrots and celery.
  • Cook for 3-4 minutes, stirring occasionally, until translucent.
  • Add water and chicken broth and bring to a boil.
  • Add rice and parsley.
  • Cover and cook for 15 minutes over medium heat.
  • Serve hot.

Pulao brown rice

Serve: 1

Preparation time: 25 minutes


  • Brown rice: half a cup
  • Boiled peas: 2 tablespoons
  • Chopped onions: 50 g
  • Chopped tomatoes: 75 g
  • French beans, chopped: 50 g
  • Sliced ​​carrots: 30 g
  • Chopped coriander leaves: 15 g
  • Coriander seed powder: ½ teaspoon
  • Red pepper powder: ¼ teaspoon
  • Turmeric powder: half a teaspoon
  • Cumin seeds: half a teaspoon
  • star anise: 1
  • Bay leaf: 1
  • Salt: ⅛ teaspoon
  • Olive oil: 1 teaspoon
  • water as needed

How to prepare

  • Soak brown rice and cook it
  • Add olive oil, star anise, bay leaf, lime, chopped onion, chopped French beans, boiled peas, chopped carrots, salt, coriander seed powder, turmeric powder, chilli powder and saute well.
  • Now add the chopped tomatoes and the cooked brown rice.
  • Mix the ingredients well to combine all the ingredients and add the chopped coriander leaves. Serve hot with raita.


In all honesty, what matters is the type and quantity of rice. Think about how much rice you need in a balanced diet. Most people need to switch the type of rice they eat. For example, when eaten in moderation, white rice may not be as healthy for you as brown rice. A balanced diet should contain all kinds of nutrients, among which are the carbohydrates in rice. If we include macronutrients like protein, carbohydrates and fats, the meal can be well balanced, and we don’t need to avoid rice completely. You can add lots of different types of vegetables, lean meats, and healthy fats to enhance the flavor. Always remember that overeating any food group will affect your weight loss efforts.

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