Does Rice Make You Fat? Myth And Facts About Rice

Does Rice Make You Fat

Does rice make you fat? Rice is a widely consumed grain across the world. Available in different varieties, they compliment many dishes perfectly.

While brown rice is considered healthier, white rice is associated with chronic diseases like obesity. Hence, there is a question around – Is rice fattening or aids weight loss?

If you are also wondering, if you should continue with eating right or quite a rice to move healthier options, this article is for you.

Let us considered various aspects of rice as follows:

What is Rice?

Rice is a cereal grain that is a staple food in many countries. Brown rice and white rice are the most popular variety of rice. There are three major components of which rice is composed of:

Endosperm: The part of rice which mainly contains the starch (carb) and a small amount of protein. It is the most significant part of a rice grain

Bran: It is the outermost layer of rich, which contains antioxidants, fiber, and minerals. It is a rough layer which protects the seed within the rice.

Germ: It is a nutrient-rich layer of rice that contains minerals, carbs, vitamins, fat, antioxidants, protein, and other vital plant compounds.

Brown Rice Vs. White Rice

Does Rice Make You Fat

While brown rice is nutrient-rich rice with the presence of all three layers, white rice consist of endosperm only. Bran and germ layer in white rice is stripped off to enhance its taste, cooking qualities, and shelf life.

Hence, Brown rice is nutritious, contain higher fiber and antioxidants. Most of the white rice is made up of starch and carbohydrates.

The long chains of glucose present in the white rice are generally referred to as amylopectin and amylose.

Depending upon the starch level, different varieties of white rice have different digestive levels and textures. The various starch composition has a different impact on health.

In general, brown rice is high on vitamins, minerals, and fiber, as there is nothing stripped off from them.

Does rice make you fat?

Does Rice Make You Fat

As brown rice constitutes of whole grain, they are significant as food for the people aiming at weight loss. But white rice is nothing, just full of starch and hence not recommended if you are on your weight loss journey. Like other whole grains, brown rice is consists of nutrient, fiber, and plant components, which results in fullness and attributes to lower calories.

A study revealed that the women who source their major dietary requirements from the whole grain food are less likely to gain weight by 50% over the women who don’t. Switching over from white rice to brown rice contributes to weight loss as it leads to cut in the carbs and to replace it by proteins, fiber, and other vital nutrients resulting in weight loss.

However, the studies regarding the link between white rice and weight gain are not fully established. Hence, we can conclude that brown rice is more advantageous to include in your diet as compared to white rice due to its higher nutritional content.

Myths associated with White rice

White rice, when included in a balanced whole wheat diet in a controlled portion, does not lead to weight gain. Traditionally, rice is eaten together with pulses or gravy.

The right proportion of rice and the addition of ghee along with wholesome combinations avoid weight gain. When you add a dollop of ghee to your dal rice, it slows down the sugar breakdown, which results in a marked increase of blood sugar.

The combination of dal and rice complements each other as the amino acids present in cereals compensate for the lack of nutrients in pulses.

So, how does rice makes you fat? When you eat a chappati, regulating the portion size is easy by restricting it to 2, but the adjusting portion size of rice is comparatively difficult. But you can avoid weight loss by avoiding the extra portions of rice to your diet.

However, the delightful taste of rice always tempts you to eat more.

White Rice – Center of a famous weight loss program

Rice Diet is a popular ultra-low fat diet that was developed in 1939 to treat kidney and high blood pressure disease. Sugar, white rice, fruit juice, and fruit were the major components of this diet, making it completely tasteless. As it was a very low-fat and low-calorie diet; thus, the inclusion of white rice results in weight loss is not established with this diet plan.

However, it proves that white rice can be included in a weight loss diet plan with the restricted quantity.

Are carbohydrates fattening – Truth about Carbohydrates

Carbohydrates are the sugars that quickly break down in your body to release energy. As rice is high on carbs, it fuels your body by breaking down fast. It also floods your bloodstream with higher sugar levels. The sugar which remains unprocessed becomes the fat. Hence, if you consume the limited amount of starch which can be burnt with your activities throughout the day, the intake of carbohydrates will not result in weight gain.

If portions are uncontrolled, any food can be fattening

As most of the foods contain some vital nutrients or the other, which are essential for our body functioning, the benefits of intake largely depend on the portions of these foods we include in our diet. As white rice is high on the carb but it does not establish them as fattening, if rice is included in the controlled portions or servings.

Large intake or larger servings of the food leads to higher calories. If one meal includes a more significant portion of meals, the next should be compensated with the lesser food intake to regulate the whole calorie intake for a specific day.

By reducing the serving size, you cut down the calorie intake, which results in weight loss.

Make a healthier choice – Brown Rice

Brown rice lakes more time to cook due to its extra covering full of nutrients. With higher nutritional content, brown rice is a preferred choice over the white rice, which is composed of carbohydrates mainly. Higher the stickiness in the white rice implies higher levels of starch. White rice is only preferred in the context of taste. You can also choose single polished rice, which bears less nutritional loss as compared to the double polished white rice.


Different studies show the link of rice to weight gain or weight loss. When it comes to comparison between brown rice and white rice, brown rice is more nutritious and full of fiber.

But white rice offers an enhanced taste. If you are sensitive to blood sugar levels, non-sticky rice is highly recommended due to lesser starch. But your portion size plays a decisive role if the rice makes your fat or not.

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