Is Rice Good for Weight Loss?

Is Rice Good for Weight Loss?

5 minute read

Is Rice Good For Weight Loss?

Do you feel uncertain about eating rice while trying to lose weight? You might have probably heard from other people that you should avoid eating rice when you are on a weight loss diet. On the other hand, it can be confusing to you that some rice eaters do not even have weight gain issues. So, is rice good for weight loss then?

One should not be scared of eating rice. In fact, rice is not unhealthy, and it won't make you fat at all! Rice is a rich carb and fiber source that can be part of your weight loss diet. 

In this post, we will help you understand the following points:

  • The 'fear' behind rice

  • Brown rice vs. white rice

  • Is rice good for weight loss?

  • How does rice help lose weight?

The 'Fear' Behind Rice

Are you afraid of rice? That's a funny question to ask, right?

Rice is technically a seed, but it is categorized as part of food grains. It's a great source of carbohydrates and fiber - depending on the type of rice we are talking about. And rice is also low in fat and gluten-free.

Since rice has a high glycemic index (GI) score, it gives a bad impression to the health-conscious population. A food with a high glycemic index (GI) can be quickly digested by the body, causing immediate spikes in your blood glucose levels.

As a food that is quick to digest, it makes you feel hungry in no time. Hence, that increases your tendency to consume unnecessary or extra calories in your daily diet. 

Brown Rice vs. White Rice

In terms of calories, all types of rice are closely similar. One cup of rice (158g) gives you 205 calories. 

Rice is a versatile and staple carbohydrate source that comes in different forms - unprocessed rice (brown rice) and processed rice (white rice). 

Let's find out how these two types of rice are different from one another.

Brown Rice

Brown rice, unprocessed rice, or unpolished rice has the bran, germ, and endosperm intact. What do these parts contain?

  • The bran is the outer of the brown rice that has fiber, minerals, and antioxidants.

  • The germ contains other nutrients such as healthy fats, vitamins, and other minerals.

  • The endosperm holds carbohydrates and other vitamins and minerals. 

With all these parts intact on the grain, brown rice is the healthier option than white rice.

The only concern with brown rice? It has a shorter storage life than white rice. 

White Rice

The bran and germ are removed from the grain in white rice, processed rice, or polished rice. This is how white rice becomes less nutritious than brown rice, as the part that contains most of its nutritional goodies was taken away.

The advantage of white rice? They have a likable texture and longer shelf life.

Is Rice Good For Weight Loss?

Whether it is white rice or brown rice, you can eat it even if you are following a weight loss diet.

Remember that losing weight requires a calorie deficit. If you burn fewer calories than you consume, you will likely gain some extra pounds! 

In weight loss, you must take note of the type of rice and the amount of rice you consume. 

How Does Rice Help With Weight Loss?

Research revealed that individuals who consume whole grains weigh less than those who don't. And they are less likely prone to weight gain. 

So, how can it help you lose weight? According to the American Heart Association, there are some fantastic benefits that you can get from eating good sources of fiber, such as brown rice. 

It can provide you with these weight loss benefits:

  1. Promotes digestion. Fiber cleanses your digestive system and promotes regular bowel movements. 

  2. Improves cholesterol levels. Lower cholesterol levels reduce your risk of stroke, heart disease, and obesity.

  3. Helps you feel stuffed for a more extended period. Furthermore, in a 2019 research, it was concluded that an increased fiber intake can significantly help one adhere to follow calorie restrictions.  

  4.  Lowers blood sugar levels. A study found that consuming brown instead of white rice can help lower blood sugar levels. Hence, it reduces your risk of acquiring type 2 Diabetes Mellitus. 

How about white rice? Does it mean that eating white rice will more likely result in weight gain? It is not true at all. 

White rice may be subpar to brown rice in terms of nutritional value, but there is no clear proof that it can directly result in weight gain. 

Our Take Away

There's nothing to be scared about eating rice. Watch your calorie intake! Whether you eat brown rice or white rice, the decision is in your hands. It just all boils down to following a healthy and balanced weight loss diet. 

If you are looking for a healthier and more nutritious carb option, choose brown rice. If you are concerned about shelf life and texture, feel free to go for white rice. 

When it comes to healthy eating, remember to apply these principles: variety, balance, and moderation. 

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