Is white rice good for weight loss?

In this short article, we will answer the question “Is white rice good for weight loss?” and will discuss the main differences between white and brown rice.

Is white rice good for weight loss?

No, you should replace white rice with brown rice if your goal is weight loss. However, you can keep white rice in your diet with a weight loss focus if you balance the other ingredients.

Including brown rice in your diet can have advantages because it is healthier and includes more fibre. 

In addition to reducing the temptation to snack between meals, eating two or three portions of whole grains per day is linked to decreased body mass index (BMI), abdominal adiposity, and weight increase.

The good news is that this trade is not entirely necessary for weight reduction, so if you are not a fan of the component, you can still lose weight. 

This is due to the fact that fewer vitamins and minerals can be obtained through the consumption of other meals, such as fruits and vegetables, which are crucial components of a weight-loss program.

Additionally, the method for losing weight must allow for the planning of the diet with consideration for both quantity and quality. Carbohydrates have a calorie value of four per gram. 

Therefore, whether it is white rice or brown rice, a serving of rice (four tablespoons) contains roughly 150 calories. The assistance of a specialist is crucial, to sum up. 

So that the meal plan doesn’t grow boring and you lose weight in a healthy way, it will suggest alternate carbohydrates for brown rice that you can emphasize in addition to the recommended serving sizes of rice and other items.

Why, then, is brown rice preferred to white rice as a food source?

The amount of fibre, vitamins, and minerals in rice is reduced during this refining procedure. 

As a result, it might be said to be less nutrient-dense than its whole-grain counterpart.

She asserts that whole grains include more iron, fibre, and the B-complex vitamins thiamine, riboflavin, and niacin. As a result, many professionals advise switching. 

The expert explains that brown rice has a different flavour and requires more time to prepare. Some individuals dislike food a lot due to these traits.

What are the differences between these two types of rice?

The majority of people around the world eat rice on a daily basis. Together, he and the beans are a potent team that feeds the body with a variety of nutrients. Whether it is white or brown, rice is a source of carbohydrates, the body’s primary fuel.

Refined is another name for the white variety of the grain, which is a general word for carbohydrates that have had the majority of their nutritious content removed during production.

Grain seeds or grains are made up of three parts in their original, complete form: the endosperm, the germ, and the small, nutrient-dense core of the grain (most of the starch). As with brown rice, the whole grain is present in whole grains.

However, with refined grains, the bran and germ have been eliminated, leaving only the starchy endosperm. This technique results in soft carbohydrates with a finer texture and a lighter colour that also have a longer shelf life. White rice is the most typical type of refined carbohydrate.

How should I cook rice in my diet to lose weight?

  • Before cooking the rice, let it soak for four hours.
  • Keep the grain firm. Its glycemic index (GI) rises when overdone. That is, ingesting it causes a sharp increase in blood sugar levels. The food is absorbed fast, and we put on extra weight as a result!
  • Rice should be prepared without salt or fat. Spices like bay leaf, basil, mint, parsley, and chives can be added to enhance flavour.
  • When cooking rice, pour soy oil on the rice. Use no more than a drizzle of extra virgin olive oil, which is delicious and healthier.

5 weight loss suggestions

  1. Breathe easily! When the amount of food to eat is not specified on the menu, eat only until you are satisfied.
  2. Reduce your intake of salt and processed foods like sausages, ready-made broths, and yellow cheeses. They have salt in them, which encourages fluid retention.
  3. Reduce your intake of very calorie-dense wheat products, such as bread and pasta.
  4. To help with fat and toxin disposal, drink a lot of water. Body movement If possible, use the stairs instead of the elevator or go for a walk.


In this short article, we have answered the question “Is white rice good for weight loss?” and have discussed the main differences between white and brown rice.