Important Facts to Know About Using Rice for Weight Loss

Updated on January 2nd, 2020
rice for weight loss

Rice is one of the most commonly consumed food grains across the world. It forms a staple part of the diet of the people of South Asian, Japan and China. But, what many people might not know is that rice does have several health benefits. You can get positive results when you consume rice for weight loss. But before you do that, there are a few things that you should know about before you think about consuming rice for weight loss.

In the following article, we would take a look at some of the essential facts. So, let’s start by understanding a few things about rice itself.

The Difference Between White Rice and Brown Rice

When it comes to using rice for weight loss, the opinion is divided on white rice and brown rice(1). A lot of people think that brown rice weight loss regimen is more effective, while some others might think that white rice might be the better option. So, what is the truth? Which is the right option?

Before we know about that, let us understand the fundamental difference between the two.

[Also Read: How to Lose Weight]

All Varieties All Food Grains Consist of the Following Parts:

Bran: This is the hard outer layer that protects the seed. It usually consists of anti-oxidants, minerals, and fiber

Endosperm: This is the sizeable inner layer. It consists mainly of carbohydrates as well as some protein

Germ: This is the inner core that is rich in carbohydrates, minerals, protein, fat, and anti-oxidants as well as certain other plant compounds.

Brown rice has all these parts intact. On the other hand, white rice is processed in a way that removes the germ and the bran of the grain. So, white rice only has the endosperm.

Brown Rice vs. White Rice: Which Is Better for Weight Loss?

brown rice vs white rice -

As white rice is stripped off of the germ and bran, it doesn’t have any significant nutrients. Instead, it only has carbohydrates and a little bit of protein.

On the other hand, since brown rice has all the parts intact, it is rich in nutrients, starch as well as carbohydrates(2).

Therefore, you can say that brown rice is the better option when you are using rice for weight loss. So, what does research say about that? Let’s take a look at that now.

[Read: Brown Rice Vs White Rice]

Brown Rice Weight Loss – Is it a Good Option?

Research has been come up with pretty positive results when it comes to brown rice weight loss.

For example, a research paper published in 2003 had shown that people who consume brown rice have successfully reduced their weight by a significant margin. At the same time, it also reduces the chances of weight loss in the future.

Another study has shown that regular consumption of brown rice reduces the fat levels in the blood, and that contributes positively to weight loss.

All these facts prove that when you are thinking about going for rice for weight loss, brown rice might be the smarter option.

Is White Rice Good for Weight Loss?

While modern research has been more or less unanimous in stating that brown rice weight loss is an effective option, white rice has not been that fortunate. Scientific opinion has been generally divided when it comes to consuming white rice for weight loss.

For example, one study has found that a diet rich in white rice has increased risk of weight gain and obesity. However, certain studies have indicated that there is no such relation.

Interestingly, one research study has come up with results that show people who consume white rice as a part of their diet have lower chances of weight gain.

So, it is possible that you might get positive results when you consume white rice for weight loss. However, it is recommended that you consult an experienced nutritionist to understand how white rice might work for you.

Brown Rice Recipes for Weight Loss

Let us take a look at some of the brown rice recipes for weight loss. If you are looking to including rice for weight loss, then you can surely try them out

1. Brown Rice with Tomatoes, Apples, and Celery

Brown Rice


  • 2 cups of Brown rice
  • Cherry tomatoes
  • 1 Apple
  • Juice squeezed from a fresh lemon
  • Celery


Cook the brown rice and then add all the fruits and vegetables into the mix. Add the lemon juice and salt to taste.

[Read: Superfoods For Weight Loss]

2. Brown rice with Avocado and Tomato


  • 2 cups brown rice
  • Cherry tomatoes
  • 1 Avocado
  • 1 tablespoon olive oil
  • 2 crushed garlic cloves
  • Cilantro sprigs
  • Half a lemon squeezed


Cook the rice. Mix all the ingredients and then add salt to taste and squeeze the lemon on top

[Read: Diet plans for Weight Loss]


Let us look at some of the frequently asked questions about consuming rice for weight loss

1. How Should I Prepare the Brown Rice for Cooking?

When you are using brown rice for weight loss, you should prepare the rice in the right way. You should soak it in the water at least 25 to 30 minutes before cooking. If you can, you can also soak it overnight for easier cooking.

2. How Long Would it Take to Have Any Effect?

There are a lot of different factors on which the efficacy of rice for weight loss depends. You must realize that brown rice alone would not lead to weight loss. So, it depends on your entire diet.

3. Can I Be Allergic to Brown Rice?

If you are allergic to rice, then you might be allergic to brown rice as well. We would recommend that you get in touch with your doctor to know about any such risks.

Consuming rice for weight loss might be a smart way to reduce weight. Although brown rice weight loss benefits are widely known, the ‘common’ white rice might be helpful in certain conditions as well. Just makes sure that you include them in a diet that contributes to weight loss in general.  Take the help of your dietician/nutritionist and discover how rice might work for you when you are looking to lose some weight.

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