How much rice should I eat a day to lose weight?

In this brief guide, we will answer the query, “How much rice should I eat a day to lose weight?”. We will also talk about the types of rice, the nutritional benefits of eating rice, and the substitutes for rice to eat to lose weight.

How much rice should I eat a day to lose weight?

A cup of rice per day whether consumed in one meal or divided into two meals is the ideal amount of rice to eat a day to lose weight. Rice is full of good carbohydrates and low in fats which keeps the belly fuller for longer and also helps in easy digestion.

It also depends on how you would cook the rice, a lain steamed or boiled rice with loads of vegetables and proteins can be beneficial for weight loss but if you opt for fried rice and risottos which are loaded with fat and calories then even eating 1 cup of rice is not useful to lose weight because you are getting more fattening calories from other additions like butter and cheeses.

What are the different types of rice?

Different varieties of rice come in a wide variety of colours, textures, shapes, and sizes with their own distinct flavour, aroma, and health benefits. These types of rice eaten in moderation can help in losing weight as they are full of carbs and starch and can keep you feeling fuller for longer.

Arborio rice

Arborio rice is a high starch content variety of rice that is slightly sticky and chewy and develops a creamy texture when cooked. It is named after the town of Arborio in the Po valley in Italy. It is used in making risotto and rice pudding.

Basmati rice

Basmati rice is a long-grain variety of white rice that has a pleasant, nutty flavour and aroma to it when cooked. It is of Indian origin and is used to cook pulao, pilafs, and biryani.

Black rice

Black rice is high in antioxidants and features a mildly nutty, earthy flavour with a lot of health benefits. It is a very popular staple in Chinese cuisine in making rice dishes. 

Brown rice

Brown rice is brownish in colour and has its bran and germ layers intact as they are not processed or polished. It has a firmer texture and nuttier flavour compared to the white rice variety. Brown rice can be substituted in any meal for white rice to increase the nutritional intake.

What are the nutritional benefits of eating rice?

Black rice

Black rice is rich in high fibre and nutrients that lower cholesterol, promote healthy digestion, and put off chronic diseases. Black rice has the highest levels of antioxidants of all rice varieties since it contains anthocyanin, a powerful anti-inflammatory that gives the rice grains a dark purplish colour.

The anthocyanins are also beneficial for preventing the risk of colorectal cancer and the spread of cancer. 

Brown rice

Brown rice has a nutty aroma and taste to it which is less starchy, lesser carbohydrates, and is high in Vitamin B, zinc, and magnesium. It is also high in fibre and protein which helps stabilise blood sugar and promote a feeling of being fuller for longer.

Since brown rice is not processed to remove the hull and outer layer of the grains, they are full of fibre and beneficial nutrients and minerals such as phytic acid, polyphenolic compounds, and selenium which aid in preventing the blockage of blood vessels and arteries leading to a healthy heart.

Brown rice is also rich in magnesium and calcium which helps keep the bones strong and avoids the risk of osteoporosis and fractures.

Red rice

Red rice is packed with soluble and insoluble fibres which help keep you fuller for longer, reduce overall calorie intake, and promote weight loss. Red rice is low carb and fat-free and thus has a low impact on cholesterol levels. 

It helps in maintaining healthy skin with the help of iron and Vitamin B6 which are abundant in red rice.

Wild rice

Wild rice is high in fibre and low in carbs and starch content which is ideal for consumption to help in weight loss as it aids in digestion and lowers cholesterol. Wild rice is rich in Vitamin C and disease-fighting antioxidants.

What are the best alternatives to rice?

Consuming rice has its own benefits but is still high in carbs and starch. If a person is trying to lose weight, a healthier, no carb, low cholesterol, high fibre alternative to rice is required.

Some of the alternatives to substitute rice in a meal are cauliflower rice, quinoa, barley, freekeh, farro, shirataki rice, whole wheat couscous, bulgur wheat, and whole wheat orzo.


In this brief guide, we answered the query, “How much rice should I eat a day to lose weight?”. We also talked about the types of rice, the nutritional benefits of eating rice, and the substitutes for rice to eat to lose weight

I hope you find this blog useful. If you have any questions, please let us know.


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