Does Brown Rice Help You Lose Weight?

If you have never tried brown rice, or are at least thinking of trying it out, it can be easy to originally be turned away from this seemingly bland and quite regular type of rice with it’s earthy nutty flavor and chewy texture.

Does Brown Rice Help You Lose Weight?

While this can make other more flavor filled types of rice such as white and egg fried rice more appealing to our taste buds, many of these can be quite unhealthy when consumed in bulks with some even being compared to regular table sugar for how they negatively impact our blood pressure and heart health.

Is brown rice much different however, or is it just as unhealthy as other types of rice? Keep reading to find out the nutritional benefits of brown rice, and if you should incorporate it into a weight loss plan and diet.

What Is In Brown rice?

A half cup serving of brown rice contains 3 grams of protein, 1 gram of fat, 2 grams of fiber and no sugar at all.

It is also extremely low in calories with half a cup only containing around 108 making it one of the most effective types of rice when it comes to losing weight which is only bolstered thanks to the countless nutritional benefits it grants.

Is Brown Rice Good For Weight Loss?

When it comes to losing weight brown rice is definitely the best rice option specifically because it has far less carbs and calories than white rice which makes it a perfect substitute that still has that earthy taste of regular rice.

One of the biggest benefits of brown rice and what makes it so optimal for weight loss is that it is nutrient-dense which means while it is low in calories, it is extremely filling once you consume it.

This is far different from other snacks such as chips and nachos which can be consumed at the same rate and amount, but will only leave you wanting more because they don’t contain the amount of added nutritional supplements and additions that brown rice does.

While one full cup of brown rice contains around 220 calories that is guaranteed to fill you up, a full cup of white rice in comparison contains around 245 which can originally seem like little, but in the long term this can add up to a lot more since every calorie counts. 

Brown rice has proven time and time again that it is not only the best type of rice in terms of weight loss, but one of the best foods in general thanks to just how many nutritional benefits it contains while also being very filling and containing limited calories.

One study found that 40 0verweight women who consumed 3 cups of brown rice per day for 6 weeks experienced significant reductions in body weight compared to those who ate the same amount of white rice. 

Nutritional Benefits Of Brown Rice

Nutritional Benefits Of Brown Rice

It’s hard to know where to start when talking about the countless health benefits that you can gain from eating just a few cups of brown rice.

For starters, brown rice is packed full of thiamine, niacin, Vitamin B6 and magnesium which is not only extremely healthy for our muscle tissue skin, but is also what we need to remain fresh and energized which is severely lacking in white rice. 

Additionally, just one cup of brown rice contains all your daily requirements for manganese, an incredibly important nutrient that decreases the risks of developing a metabolic syndrome, bone demineralization and impaired growth.

They also contain a good amount of antioxidants including phenols and flavonoids which helps the body relieve stress which too much of can lead to heart disease and certain types of cancers.

Ingredients To Add To Brown Rice

As mentioned before, brown rice on its own can sometimes be an acquired taste so it can sometimes be a good idea to find other ingredients that can spicen the flavor up, without adding on any extra calories or removing many of the health benefits brown rice possesses.

One excellent addition is adding a handful of chopped cilantro and lime juice to the mixture, giving the rice a tangy and herby flavor while still being a healthy addition that does not contain any extra fats or calories.

Some other healthy options include tossing in some soy sauce, dried basil or even cayenne pepper to add a specific kick to the rice, however for more subtle flavors that simply creep into the overall taste and are not too overpowering, whole spices are the best way to go. 

While it may seem obvious, mixing in fruit and veg can also make a brown rice dish that is a little bit more flavorful while still being packed full of beneficial nutrients.

Cucumber slices are some of the easiest to prepare additions that can help add an extremely delicate but sour taste to the entire dish and this works the same with orange juice. 

Is Brown Rice The Healthiest Kind Of Rice?

With all of these packed nutrients contained in just one serving and being incredibly low in calories while still being a fulfilling meal, brown rice is by far the healthiest type of rice you can eat that is perfect for incorporating into a weight loss plan and diet.

Wild rice, which usually uses a few more spices and seasonings in a single dish, is just behind brown rice as the healthiest kind and is certainly not a bad option, however because of their added ingredients they often contain a few more calories than brown rice and while they are high in protein and fiber, their levels of manganese are nowhere near that of brown rice which is a huge reason it is so healthy and good for our bodies.


If you love having rice as a side dish or even as a main meal and don’t want to drop it out of your diet because of its calorie content, luckily brown rice is not only an excellent food option for losing weight, it is also packed full of required nutrients that help keep our body energized and healthy.

Jenna Priestly
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