Brown Rice For Weight Loss: How Is It Effective?

Losing weight can get really hard. There are gloomy days when you put in a lot of efforts to lose weight but the scale won’t budge. Do you feel that you can’t lose weight now and ready to give up already? Well, wait. Have you tried brown rice for weight loss?

Oh yes! You read that right. Brown rice can help you lose weight. You see, making small changes in your lifestyle can help you shed extra pounds.

You can eat brown rice as a part of a balanced diet. Not only would it help you lose weight, but you will also get tons of other benefits.

Without further ado, let’s dig deeper into the subject and understand how it helps in weight loss.

Also Read: 10 Best Herbal Weight Loss Products

Why Brown Rice For Weight Loss?

There many reasons to use brown rice for losing weight. We will discuss and understand them one by one. You’ll get a better insight into the topic. So, let’s get started.

1. Calories in Brown Rice

When it comes to losing weight, the first thing everyone talks about is cutting the caloric intake. And it’s a no brainer, right? You burn more calories than you eat and you lose weight.

But here’s the thing. Brown rice is not low in calories per se. A single cup of brown rice (cooked) contains 216 calories.

But brown rice is low in density.

Therefore, it makes you full for fewer calories. The foods high in volume and low in density makes us feel fuller for fewer calories. Therefore, dieticians suggest brown rice for weight loss.

So if you ask, “Is brown rice good for weight loss?” The answer is YES.

Moreover, brown rice provides high-quality calories. And the weight loss process is more than just calories-in and calories-out. If your weight loss program depends solely on calories in, calories out approach then you might not be able to see good results.

Related: Japanese Method To Lose Weight

2. Brown Rice is Rich in Fiber

Fiber aids in weight loss. It suppresses the appetite and makes you eat less. Moreover, fiber is also good for digestion.

A single cup of brown rice contains 3.5 grams of fiber which is 14% of the RDI.

Brown rice also improves your digestion and helps in weight loss. It also cleanses your digestive system. This means smooth bowel movement. A healthy and strong digestive system can help you with weight loss.

Read: Turmeric Tea For Weight Loss

3.  Brown Rice Helps in Fat Loss

Brown rice also promotes fat loss. A study published in the American Journal of Clinical Nutrition found that people who eat whole grain lose more fat than people who eat refined grain.

Two groups were on a low-calorie diet. Group 1 ate whole grains while group 2 ate refined grains. Group 1, which ate a low-carb diet consisting of whole grains, experienced more fat loss around the belly region as compared to group 2.

The study helped researchers to conclude that brown rice helps in fat loss. Hence, one more reason to use brown rice for weight loss.

4. Anti-inflammatory Properties

Brown rice has anti-inflammatory properties. It is rich in antioxidants. These antioxidants help you with several heart diseases like asthma, arthritis etc.

But that’s not all. A study found that antioxidants and anti-inflammatory properties of this whole grain can help reduce the weight and the waist. People who eat brown rice regularly also experience reduction in hip circumference.

These properties make it a perfect choice to use brown rice for weight loss.

Related: Guava leaves for weight loss

5. Brown Rice Helps You Burn More Calories

Another reason to use brown rice for weight loss is that it keeps you energetic for a longer period of time.

Brown rice is rich in manganese and provides you protein and carbs. These macronutrients get converted into energy.

When you are energetic, you stay physically more active. And you burn more calories. Staying physically active can help you burn more calories than you consume.

 6. Brown Rice is Rich in Selenium

Selenium boosts your immunity. It makes your immune system strong and you do not acquire any unwanted disease.

If you are trying to lose weight, getting sick is the last thing you want. Common sickness can sabotage your weight loss journey. Moreover, whenever you are on a weight loss journey, your body is still adapting to the changes you’ve made to your lifestyle.

However, brown rice is really helpful in this case. It is rich in selenium and prevents you from acquiring diseases by improving your immunity.

7. Brown Rice is Better Than White Rice

You can include both brown rice and white rice as a part of your weight-loss diet. Both work fine. But brown rice has an upper hand.

Brown rice has high fiber content than white rice. Moreover, it also has fewer calories than white rice. It also is more nutritious. You can cut your calories by 100 just by switching to brown rice. All these stats prove that brown rice is better than white rice for weight loss.

Brown Rice Recipe For Weight Loss

brown rice recipe

The reason why white rice is popular is that white rice is cheaper, easily available, and easy to cook. However, if you are trying to lose weight you might want to switch to brown rice. Check out this easy recipe to cook tasty brown rice to lose weight.


  • 1 tbsp. olive oil
  • 2 cups of brown rice
  • 1 chopped onion
  • Crushed garlic
  • 2 tbsp. chickpeas soaked in water
  • Mustard seeds
  • 10 cherry tomatoes
  • Few drops of lime juice


  • Cook rice.
  • In a pan, heat the oil and add chickpeas. Stir for 30 seconds.
  • Add mustard seeds.
  • Add onions and stir it till it changes its color.
  • Add salt, chilly for taste.
  • Now add cooked brown rice to it.
  • Cook it for 2 minutes.
  • Add lime juice.
  • Brown rice is ready to serve.

You can eat brown rice for weight loss anytime. Eat it for breakfast, lunch, or even for dinner. This is not only delicious but also good for health and weight loss.

Other Health Benefits of Brown Rice

Apart from using brown rice for weight loss, there are many other health benefits that you would get from eating brown rice. Let’s talk about some of the health benefits of brown rice

1. Good For Diabetics

Brown rice is good for diabetics. Its low glycemic index reduces insulin surges. It also controls blood sugar levels. Experts believe brown rice is good for fighting diabetes. They recommend swapping white rice for brown rice.

2. Prevents Alzheimer’s

Eating brown rice can also help in preventing the risk of Alzheimer’s. Sprouted brown rice produces complex compounds. These compounds are cinnamic acid, Methylene cycloartenol ferulate, rosmarinic acid etc. Plus sprouted brown rice has rich amino acid content.

These help to slow down the progression of Alzheimer’s.

3. Good for Heart

Brown rice has a high magnesium content which is really good for heart health. Magnesium regulates the blood pressure. Moreover, it also offsets the sodium in our body.

Therefore, it is no brainer that the consumption of this whole grain is good for our heart health.

4. Lowers the Cholesterol

Studies have shown that this whole grain is effective in lowering the bad cholesterols. A study in the American Journal of Clinical Nutrition found that rice bran oil lowers the bad cholesterol and that too in a healthy way.

5. Lowers the Risk of Cancer

Brown rice can also lower the risk of cancer. This is due to the presence of manganese in this whole grain. Manganese protects us from free radicals and cancer-causing agents.

The presence of selenium also reduces the risk of cancer. A cup of brown rice contains 35% RDI of selenium.


You see, it’s a good idea to use brown rice for weight loss. This whole grain not only helps in weight management but also helps us with other diseases as well. It provides a wide range of other health benefits.

If you are looking to shed extra pounds then you must make these small dietary changes.

What are your opinions about this whole grain? Share your views.

If you have any queries or suggestions, drop a comment in the comment section below.