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5 Rice Varieties for Weight Loss


If you’re aiming to lose weight, you’ve probably had people tell you to avoid eating rice. This decision might be easy to make for some, but for others, it can be a difficult choice to make. Rice is a staple grain in many nations and provides a cheap and healthy source of energy to billions of people worldwide. Due to this, half of the world’s population grew up eating rice for every meal. It can be jarring for these individuals to have one staple be suddenly taken away from the menu.

Aiming to lose some pounds but can’t bear not having your daily fix of rice? Read more to know which rice varieties you need to eat to lose weight.

Rice Varieties for Weight Loss

While white rice contains little nutrients and can actually cause obesity, its more organic relatives are shown to do the opposite. Below are rice varieties you can eat without having to worry about your waistline.

Brown Rice

Possibly the most accessible healthy rice, brown rice has the same number of calories and carbohydrates as white rice. But unlike white rice, which has been processed, brown rice still has the bran layer and the germ, both of which contain high amounts of nutrients. Brown rice bran, for example, includes the flavonoid antioxidants apigenin, quercetin, and luteolin, which are chemicals crucial in disease prevention.

If you want to reduce weight, you should switch to this type of rice. It is high in dietary fiber, which increases your metabolism. Brown rice has roughly 111 calories per 100 grams as per the U.S Department of Agriculture (USDA) and has a nutty, rich texture. It is a whole grain with high fiber content, which helps balance blood sugar and promotes a sensation of fullness whenever you eat it.

Black Rice

Although it might be difficult to get, black rice has a lot of nutrients in comparison to other rice varieties. Unpolished black rice includes minerals such as zinc, phosphorus, niacin, and folate. This rice variety has a lot of fiber and minerals that help decrease cholesterol and support good digestion.

Black rice has the highest antioxidant concentration of any rice variety, thanks in large part to the anthocyanin content, a potent anti-inflammatory that gives the grains their dark purple hue. Aside from this, the variety also contains flavonoids and carotenoids. Your black rice dish may also provide a substantial dose of protein, with about 10 grams in 1 cooked cup. Despite its hefty nutritional value, it’s light on the stomach, with only 280 calories in one cup.

Red Rice

At first glance, the color of red rice is almost like brown rice. However, this variety is a slightly processed version. This type of rice, which is high in manganese and antioxidants, is highly recommended for diabetics and obese people. 

Red rice is extremely useful for individuals hoping to shave off some pounds due to its high soluble and insoluble fiber content, which can help you avoid hunger for extended periods of time. This allows your body to burn off its excess fat instead of storing more due to excessive eating.

Wild Rice

Wild rice is technically not rice, but this chewy, long-grain variant is another excellent white rice substitute. Wild rice is high in antioxidants, has low calories, and contains vitamin C, which helps combat illness. Wild rice includes a significant level of fiber and other vital minerals that are known for their function in lowering blood sugar and regulating metabolism.

This rice variety also contains 30% fewer calories than brown rice, 40% more protein, and has the capacity to keep hunger pangs away.

Cauliflower Rice

Although cauliflower rice is not even rice, it has become a popular replacement for health-conscious consumers.  Cauliflower rice contains low calories and has high nutrient content.  It’s rich in choline and fiber, which is good for your digestive health and helps prevent colon cancer.

Cauliflower rice is an excellent substitute for white rice, particularly if you’re looking for something light. It’s a great way to add more vegetables to your meals.

How To Lose Weight Eating Rice

While these rice varieties can help you in your weight-loss journey, they’re not miracle foods you can just eat and you’ll magically lose pounds in the process. It’s important to pace yourself and refrain from eating other high-fat foods. As boring as plain rice is, oily rice or rice casseroles all contain other ingredients that have high calories. It’ll be counterproductive to replace your white rice with these healthier substitutes only to use them in high-calorie recipes.


It can be challenging to maintain a weight-loss regimen, particularly if it rids you of your favorite comfort foods. However, sacrificing these for a while is well worth it when it comes to your health.

For more rice-related news and posts, head on to our blog.

Hui Yin

Hui Yin moved from Hong Kong 🇭🇰 to the USA 🇺🇸 when she was just 8 years old. Now in her late 20's she enjoys writing and taking long walks in the park to burn off the copious amounts of rice she eats for dinner.

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