Does rice make you gain weight?

If someone wants to lose weight, the first piece of advice they often hear is to avoid rice as it will make them fat. However, does rice really deserve the poor nutritional status it has been given? Let’s get some facts straight first!

Rice is a staple food and a rich source of carbohydrates in our country, which is neither fat nor unhealthy. However, it has a bad reputation because people consider it to be the primary cause of several health problems, including obesity and diabetes, among many other conditions. So now the question is whether rice is the real culprit for weight gain. Or is it the way people consume it? Let’s find out!

Rice and weight management

according to ResearchRice is a crucial part of a balanced and nutritious diet. It contains little fat and sugar, is easily digestible, gluten-free and a good source of vitamin B.

In addition, being one of the energy rich foods, some rice varieties are a storehouse of other beneficial nutrients such as magnesium, phosphorus, manganese, selenium and iron.

Rice is a carbohydrate-rich food that provides energy to the body. The fiber in rice helps regulate digestion and the protein helps build and repair tissues.

Here’s how rice helps maintain optimal weight:

  • Amino acids in rice help break down stored fat in the body.
  • B vitamins in rice play a vital role in fat metabolism and prevent bloating and mood swings.
  • Consuming rice helps balance hormone levels, which is critical in reducing belly fat.
  • Rice also helps regulate leptin resistance, preventing the individual from overeating and gaining weight.
  • Studies show that certain rice varieties have prebiotic benefits, which are suitable for gut bacteria, which ultimately help achieve optimal results in shape, size and immune function.

Brown Rice vs. White Rice

A typical concern debate is about the healthier choice between brown and white rice. Which type of rice is more nutritious, brown or white?

Brown rice is unpolished, which means it contains more fiber, protein, vitamins and minerals and has higher antioxidant properties. On the other hand, brown rice has some anti-nutrients like phytic acid, which can be reduced by increasing the steeping time and temperature. In addition, the high fiber content can make it difficult for people with intestinal problems to digest.

Heavy processing often eliminates the nutritious layer of white rice, leaving it lacking in vitamins and minerals. Because white rice is refined, overconsumption can lead to obesity and other chronic health problems. Nevertheless, when it comes to weight loss, it is neither beneficial nor harmful for weight loss. Make sure you eat it in the right amount based on your work and lifestyle.

Will Rice Cause Weight Gain?

The prevalence of obesity and other related diseases such as heart disease is on the rise in India. It makes people more aware of their nutritional composition and habits and debunks myths.

Weight gain depends on the portion of food one consumes rather than the type. All foods are good for health in some way, but the amount can negate the benefits.

Similarly, rice can cause weight gain if you consume more than you need. Being a carbohydrate-rich food group, the glycemic index of rice is somewhat high at 64. As a result, it can raise blood sugar and affect the function of insulin.

The HealthifyMe note

Rice is one of the energizing foods that, when consumed in the right proportion and with the right combination, will aid in weight loss. In addition, adding brown rice to a daily diet will lower overall cholesterol levels and make one feel full for a long time. As a result, it will help you lose weight. However, the amount of consumption and foods you eat with rice can significantly impact your weight loss journey.

Healthy tips to include rice in your diet

Simply put, rice can be a celebrated part of a balanced weight loss plan. The key is to use healthy grains of knowledge. Here is a list of effective ways to safely include rice in your daily diet without hindering your weight management.

Practice portion control

Rice is healthy but contains calories. That’s why it’s essential to adjust portion control to your body’s needs so you don’t end up with excess calories. The proper serving size is ½ to 1 cup, which typically contains 200 calories. It may vary depending on the type of rice you chose.

Combine it with vegetables

Rice is often labeled as a “bad” food because of its high glycemic index. This means that rice digests quickly, leading to sudden spikes in blood sugar. Therefore, you will feel hungry in no time and consume more calories. Combining it with vegetables that are high in fiber and low in calories can help you control this sudden blood glucose spike.

Choose healthy cooking methods

Rice in its form can be healthy. But if you make it into fried rice or add butter, whipped cream or ghee to it, the excess fat, sugar and calories will make you gain weight if you consume it regularly. Therefore, make sure you simply cook your rice to reap the maximum benefits.


Sustainable weight loss should be a perfect combination of regular exercise and a balanced diet. You don’t have to give up your favorite foods like rice if you want to shed some pounds.

In a nutshell, rice, a versatile food, alone will not make you gain weight or help you lose weight. It’s about the whole meal or the added food sources that affect the process.

When you can watch the portion size and type of rice and cook it in a healthy way, you don’t have to cut rice out of your diet to reach your weight loss goals.

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