Is Rice For Weight Loss Good Or Bad? Let’s Answer Your Questions

Snehil Sharma

Snehil Sharma
May 2023

2 min read
Rice For Weight Loss

Table of content

Whenever anyone wants to lose weight, the first piece of advice that everyone will give is to totally ditch rice. But why? Is rice really a culprit? Is rice for weight loss bad? The answer is no. Rice is not unhealthy or fattening.

In fact, rice is a rich source of carbohydrates and fiber but has a bad reputation due to its high glycemic index. It means that rice is digested very quickly and causes sudden spikes in blood sugar levels. Also, easy digestion ends up leaving you feeling hungry frequently. This ends up adding unnecessary calories to your day.

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Is Rice For Weight Loss Good Or Bad? Facts And Myths

There are many different forms of rice, and each form has different pros and cons. But not being so aware of the different types of rice, we often compared it with weight gain. But this is not true. So, let’s know the misconceptions and hidden facts behind them.

  • Rice Contains Gluten

Being rich in carbohydrates, many people think that it contains high levels of gluten. But did you know rice is highly recommended if you are intolerant to gluten and suffer from celiac disease?

  • Regularly Consumption Of Rice Causes Weight Gain

No, it is not true, in fact, it is a better addition to one’s diet because it is easily digestible, cholesterol-free, and low in fat.

Nutritional Value Of Rice For Weight Loss

Serving: One cup (200g) of cooked medium-grain brown rice has about:

Total Calories220Kcal

Serving: One cup of white rice (185 g) in comparison, contains about:

Total Calories240Kcal

How To Consume Rice For Weight Loss?

If you want to know the answer to ‘Is consuming rice for weight loss good’ then follow the tips listed below. All these tips will aid you in weight loss.

  • Practice Portion Control: Always keep a regular check on the overall calorie count of the meal. If you need a low-calorie diet, adjust the portion of rice.
  • Eat Rice With Veggies: Rice is an easily digestible staple food that might make you feel hungry soon. So, always pair it with some healthy veggies to avoid frequent hunger.
  • Choose Low-calorie Cooking Techniques: Include the process of boiling the rice rather than frying it or mixing it with heavy cream.

How Much Rice Should You Eat In A Day To Lose Weight?

The number of calories required to lose weight varies from person to person. Also, it depended on many factors such as gender, height, the physical activities involved, etc. The key here is to find out the total number of calories to consume per day in order to weigh.

In general guidelines, it is explained that 3500 excess calories equal about 0.45kg of body weight. This means you need to create a deficit of about 3500 calories in order to lose 0.45kg.

Also, an average amount of rice is a recommended portion for healthy adults (18–50 years old) who are associated with a moderate level of daily activity and require:

  • Women: Those who want to lose weight should eat about 37 g of rice per portion.
  • Men: Trying to lose weight should consume approximately 50 g of rice per portion.

Risks of Overconsumption of Rice

Overeating rice may cause bloating, gas, belching, and other digestive distress in many people. It has a high carbohydrate content that can trigger inflammation and digestive discomfort.

However, rice can increase your blood sugar level and put you at high risk of type-2 diabetes. Also, white rice has a glycemic index of 72, and brown rice has a GI of 50.

There are several studies that show overconsumption of white rice may increase the risk of metabolic syndrome. This can cause high blood pressure, high triglyceride levels, fasting blood sugar, and a large waist circumference.

What Are The Other Health Benefits Of Rice?

Although white rice doesn’t offer any additional health advantages apart from providing energy and basic nutrients to the body. But on the other hand, whole grain rice benefits a lot, for example, brown rice, has the following health advantages, such as:

  • It contains several heart-healthy components like minerals, antioxidants, lignans, and dietary fiber. Also, it can improve blood cholesterol levels and reduce the risk of heart stroke, type 2 diabetes, obesity, and other heart-related diseases.
  • However, the outer layer of brown rice is also a great source of lignans and ferulic acid. This means it has antioxidants with multiple health advantages. Such as lowering the risk of heart disease and cancer. 

Summary Of “Rice For Weight Loss.”

The correct answer to this question of whether rice is fattening or not totally depends on the quantity of rice you consume. In your balanced diet, you must include all types of nutrients and carbs, such as rice, if you want to lose weight effectively.

If you include all the nutrients, such as macronutrients such as carbs, protein, and fat, in your weight loss diet plan, then your meal can be considered balanced. But do not completely eliminate rice from your diet. In addition, you can include plenty of different kinds of veggies, lean meats, and healthy fats to enhance the flavor. Always keep in mind that overeating any food group will impact your weight loss efforts and journey.

Brown Rice vs White Rice- Which Rice is Better For Weight Loss?

Do most fitness gurus suggest that brown rice is the perfect way to go but is it true? What is the reality? Which rice to eat to lose weight?  Let’s see and compare both white and brown rice and figure out answers to this most frequently asked question with the help of Dietitian Mac Singh.

Weight Loss Transformation Of A Girl Name Palak

Today we have a story to tell you of Palak’s weight loss transformation. She lost 11.5 Kg and overcome her PCOS issues with our customized diet plan. So, without a delay, let’s read more about her experience with Fitelo.

Fun Fact

Are you on your weight loss journey, and confused between rice and poha, as in which one to choose? Well, then you should opt – poha for weight loss because it is less in calories and a better one to go for as compared to tice. To know why, click the link above.

Frequently Asked Questions

Is Puffed Rice For Weight Loss Good?

Yes! Puffed rice can help aid weight loss. It is rich in complex carbohydrates and fiber that satiate your hunger and keep you full for a more extended period. It is a low-calorie food that is light, helping you burn off those stubborn calories, and ideal for women following a diet.

Is Curd Rice For Weight Loss Good?

Yes! Curd and rice are excellent meals to indulge in if you are attempting to lose weight. It has minimal calories compared to the same amount of fried rice or pulao. Moreover, it is a well-known remedy for digestive issues all across India, and it also combats bloating, keeping your gut clean and healthy.

Can We Consume Rice For Weight Loss?

Studies that have analyzed the effects of serving size have shown that reducing the size of the rice bowl reduces calorie intake, body weight, and blood sugar. Therefore, rice can be weight-loss-friendly or calorie-dense, depending on the serving size.

What Is The Best Rice For Weight Loss?

Brown rice is the most recommended variety for those hoping to lose weight. Also, it is loaded with dietary fiber, brown rice boosts metabolism and has 111 calories for every 100 grams.

Is Indian Rice For Weight Loss Good?

Basmati rice is also rich in essential vitamins and minerals, including vitamin B6, vitamin D, and potassium. These nutrients are necessary for maintaining good health. Thus, they can help support weight loss by helping to regulate metabolism and promote muscle growth.

What Are The Benefits Of Consuming Rice?

Eating rice may assist with keeping a good weight, safeguarding against ongoing infections, upholding energy, and re-establish glycogen levels after a workout.

Is Brown Rice Good For Belly Fat?

Yes, regular intake of brown rice may eliminate belly fat. A study suggests that switching to brown rice can help eliminate the excess visceral fat that builds up in your abdomen. In addition, brown rice contains high fiber. As a result, it keeps you satiated and avoids snacking and bingeing on unhealthy snacks, which aids in weight loss.

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Contact Us Today

We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

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