Rice lovers, rejoice! It turns out you can enjoy your favorite grain while still staying on track with your weight goals.
The secret? Choosing the right kind of rice and knowing how to portion it smartly.
While white rice often gets a bad rap for its high glycemic index, not all rice is created equal. Nutrition experts say that certain types of rice can actually support weight management, especially when paired with a balanced diet. According to the Harvard T.H. Chan School of Public Health, whole grains like brown, black, and red rice are rich in fiber, which helps keep you full longer and stabilizes blood sugar levels—meaning fewer cravings and energy crashes.
Brown rice, for example, contains more nutrients and fiber than its white counterpart because it retains the bran and germ, according to the above source. This added fiber is said to aid digestion and help control appetite.
Black rice, also known as “forbidden rice,” is packed with antioxidants, especially anthocyanins—the same compounds found in blueberries. And red rice? It’s got a slightly nutty flavor and is full of flavonoids that support heart health, according to the Harvard T.H. Chan School of Public Health.
Portion size still matters, of course. The American Heart Association suggests that half a cup of cooked rice per meal is a good rule of thumb. And if you’re watching your calorie intake, consider pairing rice with plenty of veggies and lean proteins to create a more satisfying, balanced plate.
Cooling your cooked rice and eating it later (think rice salads or leftovers) can increase its resistant starch content—a type of carb that behaves more like fiber and may help improve gut health and blood sugar levels, according to Healthline.
So yes, rice can absolutely stay on your plate—it’s just about picking the grain that gives your body a little extra love while keeping those taste buds happy.
Also see: The weight loss magic of black pepper
