Rice And Weight Loss

Rice is naturally low in fat, but it is high in carbohydrates. Advocates for a low carbohydrate approach to weight loss argue cutting out grains, like rice, is beneficial for fat loss. However, other research suggests eating rice may not increase risk for obesity. In fact, certain countries known to eat a high amount of rice have low obesity rates.

Other factors also play a role when determining if rice is good for weight loss such as what else does the diet consist of, how much rice you’re eating and what/ how much exercise you are getting.

Brown vs. white rice

• Brown rice is a whole-grain food, meaning its bran, endosperm and nutrient-dense kernel have been left intact. Unlike refined grains, whole grains are a good source of vitamins, minerals and dietary fiber. Consuming nutrient-dense foods helps you meet your nutritional needs while restricting calories, and dietary fiber keeps you satiated without contributing additional calories, supporting your weight-loss efforts. A 2010 study published in Nutrition Research supported the notion that whole grains are good for weight control. The study, which examined the association between a whole-grain-rich diet and body weight, found that adults who include more whole grains in their diet generally weigh less than those who eat fewer whole grains. 

• Based strictly on its calorie content, white rice isn't terrible for a weight loss diet. A cup of cooked long-grain white rice has 202 calories -- a moderate amount, and roughly 13 percent of your calorie "budget" if you're following a 1,500-calorie diet. That's about the same as a cup of long-grain brown rice, which has 216 calories. While white rice isn't as low in calories as other diet foods, like fruits and vegetables, you can likely still budget for it in your meal plan -- if you really enjoy it -- without exceeding your daily calorie intake.