Rice is an excellent organic diet food to keep your body healthy and energized.

Rice is a highly nutritious organic food that you can use as the core of your weight loss plan. In so doing, you should eat brown rice, not white rice, because the milling process that makes brown rice into white destroys much of its nutritional value. Specifically, rice loses all of its fiber and fatty acids, as well as most of its iron, phosphorus, manganese, vitamin B1, vitamin B3 and vitamin B6. You should not eat rice exclusively, as it will not provide you will all of the minerals and nutrients your body needs.

Eating Rice For Weight Loss

Eating Rice For Weight Loss

Eating rice for weight loss will largely depend on the type of rice you decide to eat. White rice has very little fiber content and is more refined than brown rice. Eating whole grain brown rice for weight reduction is more beneficial. Eating rice to reduce weight, and in particular brown rice is recommended as brown rice still contains the germ and bran that is stripped from the processed grain.

How Does Rice Benefit In Weight Loss

How does rice benefit in weight loss or what are the rice benefits in weight loss? As mentioned above, if you choose to eat rice for weight loss, ensure that you eat brown rice.

  • Brown rice can actually keep you from snacking, as it contains a good amount of fiber. Fiber rich foods help you stay satiated longer while also boosting overall health. The bran layer that is left intact on brown rice provides the nutrition. Studies have shown that one cup of brown rice contains 4 grams of fiber and 26 calories.
  • Apart from the fiber that whole grain brown rice has, it also contains complex carbohydrates. These complex carbohydrates help in boosting your energy. Therefore, eating brown rice for weight loss will not only help you to lose weight, but it will also provide you with more health benefits.
  • Consuming brown rice for weight reduction will also provide your body with magnesium, many B vitamins, selenium and manganese.
  • Zinc is yet another nutrient that brown rice supplies. Zinc improves the functioning of the immune system.


White rice is high in starch and simple carbohydrates, both of which can give you a quick boost of energy and stave off hunger in the short term. Although some weight loss diets promote a low-carbohydrate and high-protein eating plan, the Weight Control Information Network calls the notion that high-starch foods cause weight gain a myth and notes that most such foods are only high in calories when you eat them in large amounts.

Eating Rice Healthy

Eating Rice Healthy

Energy Density

White rice is not an optimal weight loss food because of its relatively high energy density level. According to the Centers for Disease Control and Prevention, low energy-dense foods, which are rich in fiber and water and low in calories and fat, are the best items to eat when you’re trying to lose weight. Whereas some fruits and vegetables are more than 90 percent water, the USDA reports that cooked white rice is only about 68 percent water.

Nutrition Facts

One cup of cooked, medium-grain white rice has approximately 240 calories, 4.5 grams of protein, 0.5 grams of fat, 53 grams of carbohydrates and 0.5 grams of dietary fiber. Keep in mind that those values are for plain rice made with water, so if you cook your rice in milk or broth, you’ll add calories and fat or sodium. Topping rice with cheese or butter will also alter the nutrition facts of what you eat and make the rice a “heavier” option.