Key Takeaways
- Rice is a widely consumed and easy-to-prepare grain that provides energy and essential nutrients.
- No evidence suggests that eating rice causes weight gain, but like many foods, moderation is recommended for weight loss.
- A registered dietitian specializing in weight loss can help you develop a balanced eating plan that includes your favorite foods, such as rice and other staples.
It’s estimated that over one hundred thousand different types of rice exist, each with slightly different nutritional properties, textures, and flavors.
All types of rice must be cooked before eating, and it pairs well with meats, fish, plant-based proteins, and most vegetables.
Eating rice shouldn’t make you gain weight; however, like any food or beverage, consuming more energy than you burn may increase your chances of gaining weight.
Keep reading to learn more about rice, its nutritional benefits, and how to include it in your weight-loss diet.
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Does Rice Make You Gain Weight?
One small study on Japanese workers found that those who ate white rice gained an average of three kilograms (6.6 pounds) annually compared to those who ate brown or multi-grain rice.
However, the study has some holes, and the results may not be accurate for everyone.
There isn’t much evidence beyond that study that suggests eating rice will make you gain weight.
As with most foods, portion sizes should be considered when trying to lose weight.
If you consume more energy than you need, your body may store it, leading to weight gain.
This is true for rice and other calorie-containing foods and beverages.
Types of Rice and Nutritional Values
Many grocery stores in North America stock several rice varieties that are imported from all over the world.
Although some rice looks similar, there are distinctions between them.
For example, some types of rice have short grains, and others have long grains. Some are white or brown, while wild rice is black or red.
We’ve researched six common types of rice and shared their nutritional values below.
Ask your dietitian for serving-size recommendations that align with your weight loss plan.
1. White Rice
White rice grows in wet rice paddy fields and has a simple, plain flavor.
It cooks quickly (about fifteen minutes) and is considered an affordable grain.
Nutritionally, white rice mainly contains carbohydrates with little fiber.
Here are the nutritional values of one cup of cooked white rice.
- 205 calories.
- 44g of carbohydrates.
- 4g of protein.
- 0.4g of fat.
- 0.6g of fiber.
2. Brown Rice
Brown rice is a whole grain with a slightly chewy texture when cooked.
It takes longer to prepare (about 40 minutes on the stovetop) and has a nutty flavor that pairs well with meats and plant-based proteins (especially beans and legumes).
The nutritional breakdown of one cup of cooked brown rice includes:
- 250 calories.
- 51g of carbohydrates.
- 5.5g of protein.
- 2g of fat.
- 3g of fiber.
3. Jasmine Rice
Jasmine rice is popular in Thai cuisine. It is a long-grain variety with a fluffier texture after cooking.
It takes about 15 minutes to cook jasmine rice, which has a flavor similar to white rice.
The nutritional value of one cup of cooked jasmine rice includes:
- 360 calories.
- 77g of carbohydrates.
- 6g of protein.
- 1g of fat.
- 2g of fiber.
4. Parboiled Rice
Parboiled rice, also called easy-to-cook rice, is made by partially cooking (boiling or steaming) the unprocessed grain and leaving it to dry for packaging.
It takes about twenty minutes to cook and may retain more nutritious vitamins and minerals than traditional white rice.
The nutritional breakdown of one cup of cooked parboiled rice includes:
- 194 calories.
- 41g of carbohydrates.
- 4.6g of protein.
- 0.5g of fat.
- 1.4g of fiber.
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5. Basmati Rice
Basmati rice is a long grain that pairs perfectly with South Asian curries.
It has a mild, fluffy texture and takes about twelve minutes to cook.
The nutritional breakdown of one cup of cooked basmati rice includes:
- 210 calories.
- 46g of carbohydrates.
- 5g of protein.
- 0g of fat.
- 1g of fiber.
6. Wild Rice
Wild rice isn’t a true rice grain—it’s actually a type of water-grass seed.
We’ve added it to our list because it’s treated as a whole-grain rice, and many people are familiar with it.
It’s quite hardy and takes an average of 45 minutes to cook.
Once done, the texture can be chewy, and it’s a great option for salads or side dishes.
Here’s the nutritional breakdown of one cup of cooked wild rice:
- 166 calories.
- 35g of carbohydrates.
- 6.5g of protein.
- 0.5g of fat.
- 3g of fiber.
Can I Eat Rice Every Day?
Yes, you can eat rice every day if you wish.
Many cultures do and will prepare their rice with different spices, vegetables, or sauces to add variety.
Benefits of Eating Rice
- It’s an economical grain and often goes on sale.
- It’s easy to find because many grocery stores carry rice.
- It’s versatile and pairs well with plant-based foods or animal proteins.
- It’s a rich source of carbohydrates, which your body uses as fuel.
- It’s naturally gluten-free, which may appeal to people with celiac disease.
- Different types of rice contain micronutrients.
Potential Drawbacks
There are no clear drawbacks linked to eating rice. Like any food, moderation is important for your energy intake and weight loss goals.
To build balanced meals, follow the USDA MyPlate model, which suggests:
- Fill half your plate with vegetables (and some fruits if they fit the dish).
- Fill a quarter of your plate with protein, either animal or plant-based.
- Fill a quarter of your plate with carbohydrates, like rice and other grains.
The USDA recommends eating whole grains for 50% of your carb intake and enriched refined grains whenever possible.
For rice, this could mean eating brown rice for 50% of your meals and then choosing enriched white rice the rest of the time.
Rice Alternatives
You may enjoy ancient grains—a group of whole grains that can replace rice in most dishes—if you’re looking for a rice alternative.
Some popular ancient grains include:
- Quinoa.
- Teff.
- Spelt.
- Millet.
- Barley.
- Oats.
- Sorghum.
- Amaranth.
- Buckwheat.
- Kamut.
You can also try noodles fortified with nutrients or legumes, like chickpea noodles or lentil pasta.
Tips for Incorporating Rice Into Your Meal Plan
Experts recommend thoroughly rinsing your rice before cooking. This removes any debris and helps cook fluffy, light rice.
When incorporating rice into your meal plan, consider what other foods you will eat.
Rice is a source of carbohydrates, and to stay satisfied, you’ll need to pair it with a lean protein and plenty of vegetables.
Here are some rice dishes you may enjoy:
- Chicken teriyaki with bell peppers, cabbage, cashews, and onions. Serve over brown rice.
- Chickpea curry with tomatoes, curry powder, turmeric, onion, garlic, and cauliflower. Serve over basmati rice.
- Sautéed cooked rice (any kind) with scrambled egg, onion, green beans, carrots, and garlic.
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Takeaway
Rice is an accessible carbohydrate source that provides energy, and there are several ways to prepare it to fit into your weight loss plan.
When selecting rice, consider the type best suited to your meal. For example, long grains are light and fluffy and pair well with stews and curries.
Short grains are better for recipes that use rice, like seafood paella or risotto.
The USDA recommends choosing a whole grain variety at least 50% of the time.
We suggested brown rice, but wild rice counts too.
All foods can fit into a balanced weight loss plan, but you may feel more confident preparing your meals after receiving some nutrition education.
How a Dietitian Can Help
It’s best to consult a registered dietitian (RD) when trying to lose weight.
RDs are nutrition experts who love sharing helpful, practical tips with clients.
At Nourish, all appointments are offered online.
During your initial visit, your dietitian will review your nutritional intake and build a personalized care plan to help you lose weight.
At follow-up appointments, you’ll have the chance to review your progress, modify your plan, and receive unconditional support from your RD (which can help you stay motivated).
Find a dietitian who accepts insurance through Nourish.
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Frequently Asked Questions
It’s impossible to predict how your body will carry weight or fat.
Therefore, there’s no way of knowing how rice could impact your body shape.
Eating white rice in moderation is unlikely to make you gain weight.
However, any food (including rice) may affect your weight if you consume more energy than you burn.
Rice can be included in a balanced meal every day.
Pair it with vegetables and lean protein sources, and try incorporating whole-grain varieties at least 50% of the time.
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