Making whole grains, like brown rice, a regular part of your diet may contribute to weight loss. White rice has less nutritional value than brown rice, but studies have not found it to cause weight gain.

Rice is a staple food for many people. It comes in various types, colors, and consistencies, offering many ways to consume it, and it can be inexpensive to buy.

People tend to eat white rice more than any other type of rice because it has a long shelf life and is easy to cook and eat.

But does the type of rice you consume matter? Especially when it comes to weight management.

This diagram shows the difference between whole grain rice and white rice.

Diagram showing difference in whole grain and white grain riceShare on Pinterest

Brown and wild rice are intact whole grains that contain both the bran and the germ. They are nutritious and rich in fiber.

On the other hand, white rice has had both the bran and the nutritious germ removed, which ultimately strips the rice of its most nutritious parts. The goal of this is to improve its taste, prolong its shelf life, and enhance its cooking qualities.

Different types of rice have different nutritional compositions that can contribute to various health effects. However, overall, whole grain rice is an excellent source of:

Brown rice

Brown rice is generally higher in fiber, vitamins, and minerals than white rice. Its nutrients help improve glycemic control, which benefits those with diabetes. Dietary fiber may also help lower LDL (bad) cholesterol, which may reduce the risk of cardiovascular disease.

Additionally, high fiber foods promote feelings of fullness, which can support weight management and may help address obesity.

Red rice

Red rice is a type of naturally pigmented rice grain known for its rich nutritional properties. It can also come in the form of red yeast rice, which is produced after the fermentation of Monascus purpureus mold.

Red yeast rice is known to help lower cholesterol. The breakdown of red yeast creates several substances, including monacolins, which are the compounds responsible for the cholesterol lowering effect of red yeast rice. Red yeast mainly consists of starch and protein.

Anthocyanins give the rice its vibrant color and make this type of rice a healthier option than brown or white rice. Anthocyanins have antioxidant properties that can help reduce cholesterol levels.

White rice

White rice contains fewer nutrients and less fiber than brown rice. Additionally, white rice varieties consist almost entirely of carbs in the form of starches and glucose.

The association between brown rice and weight management is well established.

People who eat more whole grains such as brown rice have been linked with a lower likelihood of overweight and obesity, as well as a lower risk of weight gain compared to people who eat less whole grains.

The American Heart Association recommends choosing brown rice because:

  • It’s a good source of fiber. Fiber is essential to our diet and offers many benefits, such as improved digestion.
  • It may help improve your cholesterol levels. When you lower your cholesterol, you also reduce your risk of heart disease, stroke, and obesity.
  • It can help you feel full. Your stomach may feel full with all the fiber and leave you satisfied with fewer calories, helping you eat less overall, which may support weight management.
  • It’s jam-packed with nutrients. It contains many vitamins and minerals necessary for your immune system, thyroid function, and other essential body functions.

However, you may not need to exclude white rice. Instead, you can prepare enriched white rice, a healthier white rice option.

Enrichment involves adding vitamins and other nutrients that were lost when the whole grain rice was processed into a refined grain. This replenishment makes it more nutritious.

Enriching white rice increases its content of the following vitamins and minerals:

White rice holds less nutritional value than other types of rice and may be considered “empty” calories. However, this doesn’t mean it negatively impact the body, it just means it may not have benefits as such.

The glycemic index (GI) measures how quickly a food spikes your blood sugar levels.

Foods with a high GI cause rapid spikes in blood sugar levels, which may be associated with weight gain and increased diabetes risk. However, not all studies show that GI of foods affects body weight.

Foods with a low GI increase blood sugar levels gradually, which can be beneficial for people with diabetes, as it helps manage insulin levels.

Generally speaking, whole grains have lower GI scores than refined grains and are one reason why diets high in whole grains reduce the risk of developing type 2 diabetes.

However, not all studies have found a link between refined grain consumption and risk factors for type 2 diabetes.

The starch composition of rice may be a critical factor in explaining this. Sticky rice is generally high in the starch amylopectin and has a high GI. Therefore, it’s rapidly digested and may cause blood sugar spikes. Alternatively, non-sticky rice is high in amylose and has a low GI, which slows down starch digestion. It may even contain resistant starch, a type of healthy fiber.

So, regardless of whether rice is white or brown, its GI can range from relatively low to very high, depending on the type and variety. If you have diabetes or are sensitive to blood sugar spikes, picking non-sticky rice high in amylose may be the best bet to keep your blood sugar levels in check.

Another idea is to cook and cool the rice before eating, as this process also creates resistant starches. Eating leftover rice may therefore help lower the post meal blood sugar spike.

As with many nutritional matters, the amount determines the impact.

There is nothing particularly “fattening” about rice, so its effects on weight likely come down to serving size and the overall quality of your diet.

Studies have repeatedly shown that serving food in a larger container or dish increases intake, regardless of the food or drink being served.

This container size has to do with the perception of the serving size. Serving large portions has been shown to increase calorie intake significantly without people realizing it. Portion control tools are also effective in reducing calorie intake.

Studies analyzing the effects of serving size suggest that reducing the size of the rice bowl reduces calorie intake, body weight.

Therefore, rice may be weight-loss-friendly or calorie-dense, depending on the serving size.

The relationship between weight gain and rice intake is unclear. Of the multiple types of rice, there is no question that all types of whole grain rice, including brown and red rice, are much more nutritious than white rice.

Non-sticky rice may also be better for people who are sensitive to blood sugar spikes or have diabetes. However, cooking and cooling the rice before eating can also help manage this.