How much brown rice should I eat to lose weight?

In this brief article, we are going to answer the question “how much brown rice should I eat to lose weight?”. We will also discuss the health benefits of brown rice and its effectiveness in losing weight.

How much brown rice should I eat to lose weight?

You should eat almost 4 oz of brown rice per day to lose weight. Your brown rice needs vary based on calories and the nutritional requirements of the body. 

If you’re on a calorie restriction, 4 oz of grains will suffice. A 2,000-calorie diet necessitates 6 ounces of grains for each person. There is no limit to how many ounces of grains an extremely active person can consume each day. 

It is recommended that at least half of your daily grain intake come from whole grains, according to the Dietary Guidelines for Americans. If you determine that you need 4 ounces of grains per day, a 1/2-cup serving of cooked brown rice is equivalent to 1 ounce of grains.

Is Brown Rice Helpful for Weight Loss?

Choosing brown rice instead of refined grains may help you shed pounds. Whole grains like brown rice have fiber and nutrients that are missing from simple carbohydrates like white pasta, white rice, and white bread.

Brown rice has 3.5 g of fiber per cup (158 grams), while white rice has less than 1 g (9). It has been shown that eating more fiber-rich foods can help you feel fuller for longer and thus consume fewer calories in total.

According to research, those who consume mostly whole grains such as brown rice lose weight more than others who eat fewer whole grains. According to a study involving more than 74,000 women, those who consumed mostly whole grains weighed less than those who consumed fewer whole grains on a regular basis.

In addition, women with the highest fiber intake had a 49% reduced risk of significant weight gain compared to women with the minimum fiber intake. Using brown rice instead of white rice may also help you lose weight.

If you eat ⅔ cups of brown rice each day for six weeks, you’ll see a significant amount of wt and waist circumference reductions compared to eating an equal amount of white rice. Additionally, brown rice eaters’ blood pressure and C-reactive protein (a sign of inflammation in the body) dropped significantly 

More fiber is found in brown rice than in white rice, which is a refined grain. Brown rice, a high-fiber whole grain, may aid in losing weight by reducing belly fat accumulation.

How to Make Brown Rice a Part of Your Nutritional Plan?

Brown rice’s durability is one of its best qualities. It’s versatile and can be eaten at any time. Brown rice can be used in a variety of ways, some of which are listed below:

  • Prepare a lunch grain bowl with brown rice, vegetables, and protein.
  • Eggs, salsa, avocados, and black beans make a hearty breakfast on brown rice.
  • At breakfast, try brown rice porridge instead of oatmeal.
  • When making stir-fries, substitute brown rice for white rice.
  • Make your favorite soups with brown rice instead of white pasta.
  • To make a tasty side dish, combine brown rice, fresh vegetables, and olive oil.
  • Plant-based burgers can be made with black beans and brown rice.
  • Make energy bars out of brown rice.
  • For a more nutritious rice pudding, use brown rice instead of white rice.
  • Take advantage of the fiber in your sushi by requesting brown rice.
  • In your curries, use brown rice.
  • Instead of arborio rice, try making risotto with brown rice for a heart-healthy alternative.
  • Switch to brown rice pasta instead of white pasta.
  • Add some olive oil and garlic to brown rice to make it a flavorful carbohydrate choice.

This versatile whole grain can be eaten for breakfast, lunch, or dinner and goes well with a variety of different ingredients. There are many ways to incorporate brown rice into your diet. As a healthy alternative to white rice or pasta, quinoa is also a viable option.

What is the importance of brown rice in maintaining heart health?

Brown rice is undeniably a heart-healthy food. Heart disease risk may be reduced due to its high fiber content and the presence of beneficial compounds. Lignans in brown rice may help lower heart disease risk factors, in addition to providing a good source of fiber. Consumption of foods high in lignan has been linked to lowered cholesterol and blood pressure as well as a reduction in artery stiffness. 

The mineral magnesium, which plays an important role in the health of the heart, is abundant in brown rice. Stroke, heart problems, and all-cause mortality were all reduced by 7–22% in one meta-analysis of 40 studies when magnesium intake was increased.

Other FAQs about Rice that you may be interested in.

How long is cooked rice good in the refrigerator?

How long does rice last uncooked?

How long does cooked white rice last in the fridge?


In this brief article, we have answered the question “how much brown rice should I eat to lose weight?”. We have also discussed the health benefits of brown rice and its effectiveness in losing weight.