The Best Rice for Weight Loss: What You Need to Know

Table of Contents

1. Overview

2. List of top rice varieties for weight loss

3. Brown Rice

4. Black Rice

5. Matta Rice/Red Rice

6. Brown Basmati Rice

7. How to Include Rice into Your Weight Loss Diet Plan

8. Conclusion

Rice is the most loved staple food in Indian households because it is versatile, affordable and easy to cook. When it comes to weight loss, rice often gets a bad reputation. Many people believe that rice is a high calorie, high carb food which can ruin their weight loss journey. But is rice really bad for weight loss? The answer isn’t as simple as “yes” or “no.” Instead, it depends on the type of rice you choose and how you fit it into your diet.

While white rice is less nutritious, has high carbs and can spike blood sugar levels, other varieties of rice offer plenty of health benefits and can actually help in weight loss. If you are wondering which rice is best for weight loss, have a quick look into this blog where we explore the best rice for weight loss, why these types of rice are better options and how to include them in your diet.

Here’s the list of top rice varieties for weight loss

Brown Rice

When people think about losing weight, their first thought would be to substitute white rice with brown rice, which is not wrong! It is a whole grain rice and has germ layers, which makes it a nutrient-rich choice.

Here’s why brown rice is a great option for weight loss:

High Fiber: Brown rice is rich in fiber which makes you feel full quickly, aids digestion and helps stabilize blood sugar. This prevents cravings and supports weight loss.

Low Glycemic Index: With a lower glycemic index than white rice, brown rice causes a slower rise in blood sugar, maintaining steady energy and keeping you full for longer time.

Packed with Nutrients: Brown rice is a powerhouse of vitamin B, magnesium and iron. It supports a healthy metabolism, aiding weight loss and overall health.

If you’re looking for the highest quality organic brown rice for your weight loss journey, check out our organic rice nutrient-packed and grown with care, perfect for a healthy lifestyle.

Black Rice

If you can think beyond brown rice, you will see multiple rice options that suit well for weight loss journey. Another such rice variety that stands out for its health benefits is black rice and is often referred to as forbidden rice. This rice is packed with antioxidants, fiber and essential nutrients, making it one of the healthiest rice options available.

Rich in Antioxidants: Black rice is packed with anthocyanins & antioxidants. These compounds have anti-inflammatory properties and may help prevent chronic diseases while supporting overall health and weight loss.

High in Fiber: As a whole grain, it has high fiber, gives you a feeling of fullness and reduces cravings. Hence controls overeating and supports weight loss.

Low Glycemic Index: It has a low glycemic index, meaning it won’t cause spikes in blood sugar levels. This helps maintain stable energy levels and makes it ideal for weight management.

In an article by Healthline, a unique case was mentioned. In a 6-week study in 40 women with excess weight, those who ate a mix of brown and black rice up to 3 times per day on a calorie-restricted diet lost significantly more body weight and fat than those eating white rice. Isn’t it quite enough proof that you all need? https://www.healthline.com/nutrition/black-rice-benefits#8-May-aid-weight-loss

Matta Rice/Red Rice

Matta rice (also known as Kerala Matta rice/Red rice) is a type of rice primarily grown in Kerala. It is reddish-brown in color and has slightly chewy texture, often used in traditional South Indian dishes. This rice can be a best option due to the following reasons.

Rich in Fiber: Matta rice is a whole grain providing fiber that helps digestion, keeps you full longer and maintains blood sugar levels properly.

Lower Glycemic Index: Matta rice has a lower glycemic index than white rice, ensuring a slower, steadier release of glucose. This helps control hunger and maintain stable energy.

Packed with Antioxidants: The reddish color comes from anthocyanins, antioxidants that reduce inflammation, support metabolism and improve fat burning.

Parboiled for Nutrients: Matta rice is often parboiled, a process where rice is soaked, steamed, and dried. This method preserves more vitamins, minerals, and fiber, making it a more nutritious choice for weight loss.

Brown Basmati Rice

Brown Basmati Rice is a good option when you don’t want to compromise taste when you are on weight loss diet. This rice has nutritional benefits as well as flavors that give your palette a treat. Here’s why this fragrant, nutty flavored Brown Basmati Rice is an excellent choice for weight loss:

Lower Glycemic Index: Brown Basmati rice has a low glycemic index, meaning it digests slowly, stabilizes blood sugar and prevents energy crashes, making it ideal for weight loss.

High in Fiber: With its bran intact, Brown Basmati rice is rich in fiber, helping you feel fuller longer, control hunger and support metabolism for weight management.

Rich in Nutrients: It is packed with B vitamins, magnesium and iron, which boost energy production and fat metabolism, while antioxidants help reduce inflammation and promote fat burning.

How to Include Rice into Your Weight Loss Diet Plan

As we Indians can’t live without rice it is important for us to thoughtfully include rice into our meals. When somebody asks you, is rice good for weight loss? Why can’t you stop eating rice? you can say ‘yes, it is good for weight loss’ with no guilt. After all you have read about the best rice options now! With it you must also know how to add rice to your diet.

Here are some tips for making rice a healthy part of your weight loss journey.

Control Portion Sizes: One cup of rice typically contains 180 calories. Avoid consuming too many calories by keeping portions moderate and balancing it with some vegetables and proteins.

Pair with Protein and Vegetables: Combine rice with lean proteins like chicken, tofu, fish and non-starchy vegetables like spinach, broccoli, peppers for a balanced, filling meal.

Cook in Broth for Extra Flavor: Cook rice in vegetable or chicken broth with less salt or season it with herbs and spices to enhance the taste without increasing calorie count.

Avoid White Rice: Limit white rice and opt for whole-grain rice varieties.

Conclusion

Incorporating the right type of rice into your diet can be a great strategy for weight loss. Keshar Kali’s Farm Magic organic brown rice can be the best fit for your diet plan.

When you plan your weight loss diet, consider making healthier whole grain rice varieties as your go-to choice. Whether you’re enjoying a comforting bowl of rice and curry or preparing a quick rice salad, these options can easily fit into your weight loss plan, helping you achieve your goals yet enjoying the flavors you love.