White Rice And Losing Weight

Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT, Nutrition , Personal Training — By Adda Bjarnadottir, MS, RDN (Ice) and Stephanie A. Wright, RN, BSN — Updated on July 3, 2023

Making whole grains, like brown rice, a regular part of your diet may contribute to weight loss. White rice has less nutritional value than brown rice, but studies have not found a relationship between eating white rice and changes in weight.

In addition, rice varies in type, color, and consistency, offering many ways to consume it, and it can be inexpensive to buy. People eat white rice more than any other type of rice because it has a long shelf life and is easy to cook and eat.

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Rice’s role in nutrition is interesting since more people are researching the best diets and looking for alternative treatments for their health conditions. Also, obesity is a global health concern, driving experts to find a way to challenge its growth.

So, what’s the deal with rice? Is it weight-loss-friendly or high in calories? This article gets to the bottom of this question.

Rice is a cereal classified as either a whole or a refined grain. Whole grains contain the entire grain. When rice is ground, it becomes refined and loses essential nutrients, but it sometimes has better flavor or improved shelf life (

White Bread Vs White Rice

Brown and wild rice are intact whole grains that contain both the bran and the germ. Therefore, they’re nutritious and rich in fiber and nutrients.

On the other hand, white rice has had both the bran and the nutritious germ removed, which ultimately strips the rice of its most nutritious parts. Again, the goal of this is to improve its taste, prolong its shelf life, and enhance its cooking qualities (

Different types of rice have different nutritional compositions that can contribute to various health effects. However, overall, whole grain rice is an excellent source of (4):

Tips To Eat White Rice And Still Lose Weight

Brown rice is generally higher in fiber, vitamins, and minerals than white rice. Its nutrients help improve glycemic control, which benefits those with diabetes. Dietary fiber may also help lower LDL (bad) cholesterol, which may reduce the risk of cardiovascular disease.

Red rice is a type of naturally pigmented rice grain known for its rich nutritional properties. It can also come in the form of red yeast rice, which is produced after the fermentation of

Red yeast rice is known to help lower cholesterol. It is created through the breakdown of red yeast and mainly consists of starch and protein (

Can I Eat Rice And Lose Weight?

Anthocyanins give the rice its vibrant color and make this type of rice a healthier option than brown or white rice. Anthocyanins have antioxidant properties that can help reduce cholesterol levels (

White rice contains fewer nutrients and less fiber than brown rice. Additionally, white rice varieties consist almost entirely of carbs in the form of starches and glucose.

Summary Brown rice contains more fiber and nutrients than white rice, which has been stripped of its most nutritious parts. However, red rice is rich in antioxidants and may be the healthiest option of the three.

Is White Rice Bad For You If You Are Trying To Lose Weight?

People who eat whole grains such as brown rice have repeatedly been shown to weigh less than those who don’t and to have a lower risk of weight gain (

However, you may not need to exclude white rice just yet. Instead, you can prepare enriched white rice, a healthier white rice option.

Enrichment involves adding vitamins and other nutrients that were lost when the whole grain rice was processed into a refined grain. This replenishment makes it more nutritious.

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While white rice does have some health benefits, there’s no clear evidence that it’s linked directly to weight gain — only that whole grain rice may be best to help support weight management (

White rice holds less nutritional value than other types of rice and may be considered “empty” calories, meaning it does not negatively impact the body but doesn’t help it much either.

Summary Brown rice may contribute to weight management and promote healthy cholesterol levels. However, most studies have found no link between white rice and weight change or associated it with weight loss.

Weight Loss: Is Rice Fattening? All You Should Know About This Staple Food

The diet was developed in 1939 to treat people with high blood pressure and kidney disease. The ultra low fat diet was called the rice diet (

It was a bland, low calorie diet consisting mainly of white rice, fruit, fruit juice, and sugar. Nonetheless, it had surprising effects on health, including weight loss and the relief of kidney disease symptoms (

However, this was a very restrictive, low fat, low calorie diet. Therefore, the results may not apply to eating rice as part of a typical diet.

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Summary The rice diet was a popular and restrictive low fat diet that helped relieve high blood pressure and symptoms of kidney disease.

Rice is a staple food in many countries that, until recently, had relatively low percentages of people with overweight or obesity. However, obesity rates have since changed worldwide, especially when you look at the effects of the epidemic on a global scale (

White rice is the predominant source of carbs in those countries. For example, Asia accounts for an estimated 90% of the rice produced in the world (1).

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In these countries, people may consume rice with almost every meal, and it seems to protect against weight gain and high blood pressure in these populations (

In older Chinese adults, a dietary pattern high in rice and vegetables seems to help prevent weight gain, large waist circumference, and obesity (

However, this trend may be changing, as diets in these countries become influenced by the standard Western diet. As a result, the number of people with overweight or obesity has skyrocketed in many countries over the past few years (

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One study among Iranian adolescents showed that those with the highest rice intake had the greatest association with obesity and overweight. Those who ate more white rice also had the lowest scores for nutrient intake when measured with the recommended intake (

This statistic indicates that these adolescents may be consuming rice with foods that older generations did not eat, potentially leading to weight gain.

In short, rice may lead to weight gain if it is eaten with a less nutritious diet, but it can help contribute to weight management if eaten as part of a well-balanced diet.

Is Rice Good For Weight Loss?

Summary In Asian countries, rice is frequently incorporated into many foods. Rice consumption seems to protect against weight gain in these populations when it is eaten with a well-balanced diet.

Foods with a high GI cause rapid spikes in blood sugar levels, which have been associated with weight gain and increased diabetes risk (

On the other hand, foods with a low GI cause a more gradual increase in blood sugar levels and are beneficial for people with diabetes, as they help manage blood sugar and insulin levels (

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Generally speaking, whole grains have lower GI scores than refined grains and are one reason why diets high in whole grains reduce the risk of developing type 2 diabetes (

The starch composition of rice may be a critical factor in explaining this. Sticky rice is generally high in the starch amylopectin and has a high GI. Therefore, it’s rapidly digested and may cause blood sugar spikes.

Alternatively, non-sticky rice is high in amylose and has a low GI, which slows down starch digestion. It may even contain resistant starch, a type of healthy fiber.

Weight Loss: Here's How To Eat White Rice On A Weight Loss Diet Plan

So, regardless of whether rice is white or brown, its GI can range from relatively low to very high, depending on the type and variety (

If you have diabetes or are sensitive to blood sugar spikes, picking non-sticky rice high in amylose may be the best bet to keep your blood sugar levels in check.

There is nothing particularly “fattening” about rice, so its effects on weight must come down to serving size and the overall quality of your diet.

What Kind Of Rice Is Best For Weight Loss?

Studies have repeatedly shown that serving food in a larger container or dish increases intake, regardless of the food or drink being served (

This container size has to do with the perception of the serving size. Serving large portions has been shown to increase calorie intake significantly without people realizing it. Portion control tools are also effective in reducing calorie intake.

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 levels (

The Great Rice Debate: Brown Rice Is More Nutritious... But Will Switching From White To Brown Help You Lose More Fat?

Summary Almost any food can cause weight gain if eaten in excessive amounts. For example, eating food from large plates or bowls may unknowingly increase calorie intake, because you may eat more before realizing you are already full.

Of the multiple types of rice, there is no question that brown and red rice are much more nutritious than white rice.