The 5 Best Types of Rice to Eat for Weight Loss

Rice has many variations, all with their own nutrients, minerals, and health benefits. Making a point to choose rice that is higher in protein, fiber, vitamins, and antioxidants over refined products is a smart and easy way to boost health and lose weight.


Many of us have been told to avoid rice, but incorporating rice into your diet is more about finding the right type for you, rather than avoiding it altogether. Continue reading to learn more about specific types of rice and their health benefits - ranked from worst to best!


5. White Rice



The worst type of rice for belly fat loss is white rice. White rice has had the husk, bran, and germ removed. This does extend the shelf life of the product, but the nutrients and beneficial plant compounds in the bran and germ are completely lost during the process.


But at the end of the day, white rice is not the villain everyone says it is, if consumed in moderation. It is last on the list for losing weight because it has the highest carbohydrates and lowest fiber per serving compared to brown rice and black rice. With it being lower in fiber and protein, it is also less filling. Low fiber won’t keep you full, so I would recommend sticking to alternatives that are higher in nutrients if you are looking to lose weight.


4. Brown Rice



Many people talk about how brown rice is healthier than white rice. It is not processed like white rice is, so it is packed full of more nutrients. Brown rice provides similar numbers of calories and carbs to white rice, but the brown variety has about 3 times more fiber and is higher in protein!


Brown rice is very high in fiber, B-vitamins, zinc, and magnesium. Fiber is great for weight loss because it helps stabilize blood sugar and can keep you full longer. It also improves digestion and feeds healthy bacteria in your gut.


3. Wild Rice



Wild rice is third on the list, and it is technically a combo of four different types of grass. Wild rice is recognized as a whole grain and contains about three times more fiber and significantly more protein than white rice, which makes it a much more filling choice.


It is packed full of vitamins, nutrients, fiber, and multiple antioxidants. Wild rice is also known to help with heart health, manage lipid profiles, and weight loss!


2. Red Rice



Red rice varieties, such as Thai red cargo rice and Himalayan red rice, are one of the healthiest types of rice you can eat. Especially when aiming to lose weight! It is also considered a whole grain, and red rice is packed full of fiber and protein. It also contains helpful antioxidants that can help your body fight free radicals that cause illness and aging.


Like black rice, red rice is packed with flavonoid antioxidants, including the anthocyanins apigenin, myricetin, and quercetin. Flavonoids can help decrease inflammation in your body, keep free radical levels in check, and may reduce your risk of chronic conditions such as heart disease and type 2 diabetes.


1. Black Rice



Black rice is one of the best rice varieties for weight loss and your overhealth. It is sometimes referred to as forbidden rice, and is said to have been reserved for royalty in ancient China.


“Black rice has the highest level of antioxidants of all varieties of rice. This is because of the anthocyanin content, which is a powerful anti-inflammatory.” says D’Angelo. Black rice also has tons of protein, about 10 grams in one cooked cup! The high fiber and protein content will help you feel full and not reach for unhealthy snacks!



In conclusion, you don’t need to avoid rice when trying to lose weight! There are many varieties of this popular grain that differ in colour, flavour, and nutritional value. It is all about finding the right one that fits into your lifestyle and meal plans.


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Study source cited by Healthline and EatThis

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