Is Rice Good for Weight Loss?

Rice & Weight Loss: Can It Be Part of a Healthy Diet?

Rice is a staple in many countries, especially India. However, there is a wide misconception about rice. Unlike popular belief, consuming rice does not make you fat. In fact, it can help you lose weight when eaten in moderation. Are you starting on your weight loss journey? Incorporating rice into your diet can have more benefits than you realise. 

Nutritional Facts of Rice 

Rice is a staple diet for more than half of the world. It is a cereal grain coming from the Oryza Sativa plant. There are various kinds of rice, each varying in their nutritional contents. The table below provides a detailed comparison:

The above table shows that brown rice is nutrient- and fibre-rich. Moreover, red rice is rich in antioxidants. 

Is Rice Beneficial for Weight Loss? 

You can incorporate rice into your diet if you plan to start your weight loss journey. All rice contains carbohydrates, which fuel your energy. Therefore, cutting it off totally may have adverse effects on your health. 

Brown rice is associated with weight loss and promotes healthy cholesterol levels. Here is how brown rice helps in managing weight:

●  It helps keep you full 
●  It is fibre-rich 
●  Rice helps your cholesterol levels
●  It contains various vitamins and minerals 

According to studies, white rice provides empty calories and does not aid in weight loss. However, white rice does not harm your body. You can add vitamins and minerals to white rice to make it healthier. These include:

●  Folic acid 
●  Iron 
●  Niacin 

The Rice Diet

Surprisingly, Walter Kempner devised a diet featuring white rice in the 1940s. He developed the rice diet to treat patients with hypertension and kidney failure. In 1975, a study conducted by Kempner showed that people who followed the rice diet and exercise lost weight. 

However, this diet is very restrictive and not sustainable. If your goal is to lose weight and keep it off, opt for a nutrient-rich diet that keeps you full. 

The Importance of Portion Size

Although rice can benefit your health, it can also cause weight gain if not eaten in moderation. Depending upon your portion size, it can be weight-loss-friendly or calorie-dense. Studies show that eating from a more considerable container results in more significant portions. Therefore, you may use smaller containers to avoid overeating. 

Rice is high in fibre and carbohydrates, which help provide energy and keep you full. When consumed in moderation, it can facilitate weight loss. Brown and red rice are undoubtedly the healthiest options. Ultimately, rice, unlike popular belief, does not always cause weight gain.