Rice is a versatile, easy to cook and nutritious dish. So it’s no surprise that this grain has long been a staple of the Indian diet. Also, rice is neither harmful nor fattening. In fact, rice is a rich source of fiber and carbohydrates. The three most populous countries in the world, China, India and Indonesia are rice-based societies. In India, rice is generally eaten at least twice a day. From an Asian perspective, rice is the primary source of daily calories.

There are different varieties of rice, and each contains slightly different nutrients that can help you in your efforts to lose weight. The two most important factors for weight loss are the type of rice you eat and portion size. So, let’s dig deeper and see what is rice, what is whole grain rice, and how different varieties of rice help in weight loss.

Asian And Oh So Dear Rice

About half of the world’s population depends on rice. Rice is the star of every Asian cookbook. We have onigiri, sushi, rice cakes, casseroles, cobblers, rice bowls and much more considering the versatility of this grain.

Rice has a unique subtle flavor and sticky texture that brings out the flavor of other side dishes eaten with it. However, it has a high glycemic index, which means it can quickly raise your sugar levels when digested. Plus, because it’s rapidly digested, it makes you feel less satiated, encouraging you to consume extra calories.

The nutritional makeup of different types of rice depends on how the grain is processed, which also affects other variables that affect weight loss. As a result, many believe that rice is fattening.

The HealthifyMe Note

Weight loss doesn’t necessarily mean eating more (or less) of a particular food, such as rice. Instead, switching to healthier rice varieties can help you reduce your caloric intake. But in the end, you will need to revise your overall diet and exercise routine.

different types of rice

It’s a good idea to learn about the different types of rice, because depending on the variety and the amount you eat, consuming rice can make or break your weight loss goal.

Here are some common types of rice:

white rice

White rice is often the main ingredient in dishes served with curries and lentils. Both vegetarian and non-vegetarian curries go well with white, steaming rice. White rice undergoes a lot of processing and refining processes and can be considered as the least healthy variety of rice. Therefore, it is no longer a whole grain. It has almost all the minerals, vitamins and fiber removed. White rice also has a lot more calories than other types of rice. This variety of rice has a high glycemic index. Thus, people who are intolerant of glucose, such as people with type 2 diabetes, avoid its consumption. If you want to eat it then you can add some protein rich gravy and salad first.

Brown rice

Brown rice contains the bran and germ because it has not gone through a thorough refining process. The bran and germ are nutrient-rich and rich in fiber. Brown rice is healthy as it has all the nutrients intact. This type of rice can fill you up, which can help you eat fewer calories. However, if you want to lose weight, it is best to eat in moderation.

Compared to white rice, the ingredients in brown rice benefit people with diabetes by increasing glycemic management. According to ResearchHigh-fiber foods can encourage feelings of fullness, aid in weight management and possibly combat obesity.

red rice

Red rice is a variety of naturally colored rice grains that are famous for being rich in nutrients. anthocyanins, an antioxidant that may help lower cholesterol levels study, is the source of its rich colour. In addition, it is also rich in manganese. It supports the body’s metabolism and promotes a faster calorie burning rate. As a result, it contains more calories than other versions, though not by as much. For better weight loss results, look for ones that are darker, richer in complexion.

black rice

In general, the darker the color of the rice, the more antioxidants it contains. Unpolished black or wild rice is another source of micronutrients such as zinc, phosphorus, folate and niacin. Also, black glutinous rice is easier on the stomach but contains more calories than white rice.

Which rice variety is good for weight loss?

People all over the world enjoy eating rice. Although rice has a high carbohydrate content, brown rice, in particular, may aid in weight loss and weight management. Brown rice has a higher fiber content because it is a whole, intact grain that still contains the bran and germ, while white rice goes through the refining process. Removing fiber from whole-grain rice also makes it less nutritious.

The fiber in brown rice can aid digestion, reduce emptying time, make you feel fuller for longer, and facilitate bowel movements. All of these are important for weight management. The better your digestive system is working, the easier it will be to maintain your weight. Plus, brown rice requires more chewing, which naturally encourages you to eat smaller amounts.

The HealthifyMe Note

Brown rice, one of the most widely consumed healthy rice types, contains antioxidants and is rich in fiber and minerals. Therefore, brown rice is a better option for weight loss. It benefits all age groups due to its nutritional supremacy and health benefits. However, make sure you consume it in moderation and maintain a balanced diet.

Recipes to try

brown rice pudding

Serves: 6 servings (each serving is 1 cup)

Prep Time: 30 Minutes


  • Water: 4 cups
  • Long grain brown rice: 2 cups (500 grams)
  • Almond milk: 1½ cups (375 ml)
  • pinch of salt
  • Vanilla: tsp (2 pinches powder or two drops of essence)
  • Cinnamon: 1 tbsp


  • Boil water and add rice. Keep stirring occasionally and cook for about 25 minutes.
  • Add milk and other ingredients. Stirring continuously and boil for 5 minutes.
  • The rice pudding should become thick.
  • You can eat the halwa hot or cold as per your choice.

Vegetable Rice Soup

Serves: 1

Preparation time: 20 minutes


  • Olive oil: tbsp
  • Onion, chopped: 1 medium (50 g)
  • Carrots, chopped: 1 (30 g)
  • Celery chopped: 2 stalks (25 grams)
  • Chicken broth: 1 cup (250 ml)
  • Water: 1 cup (250 ml)
  • Rice: cup (125 grams)
  • Dried Parsley: 1 Tbsp


  • Heat oil in a large pot on medium heat. Add onion, carrot and celery.
  • Cook 3-4 minutes until translucent, stirring occasionally.
  • Add water and chicken broth and bring to a boil.
  • Add rice and parsley.
  • Cover and cook on medium heat for 15 minutes.
  • serve hot.

Brown Rice Casserole

Serves: 1

Prep Time: 25 Minutes


  • Brown Rice: cup
  • Boiled peas: 2 tbsp
  • Chopped Onion: 50 grams
  • Sliced ​​tomatoes: 75 grams
  • Chopped French Beans: 50 grams
  • Shredded Carrots: 30 grams
  • Chopped Coriander: 15 grams
  • Coriander Seed Powder: tsp
  • Red chili powder: tsp
  • Turmeric Powder: tsp
  • Cumin: tsp
  • Star anise: 1
  • bay leaf: 1
  • Salt: tsp
  • Olive oil: 1 tsp
  • water as required


  • soak and cook brown rice
  • Add olive oil, fennel, bay leaves, cumin, chopped onion, chopped french beans, boiled peas, chopped carrots, salt, coriander powder, turmeric powder and chili powder and fry well.
  • Now add chopped tomatoes and cooked brown rice.
  • Mix all the ingredients well and add chopped coriander. Serve hot with raita.


In all honesty, the type and quantity of rice matters. Give some thought to how much rice you need in a balanced diet. Most people need to change the type of food they eat. For example, when consumed in moderation, white rice may not be as healthy for you as brown rice. A balanced diet should contain all kinds of nutrients and the carbs present in rice are one of them. If we include macronutrients like proteins, carbs and fats, then the meal can be well balanced, and we don’t need to abstain from rice completely. You can add a variety of vegetables, lean meats and healthy fats to enhance the flavor. Always remember that overeating of any food group will affect your weight loss efforts.

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