Expert Articles

Sponsored Advertising Content from IdealShape, IdealFit and IdealRaw

Sponsored Advertising Content from IdealShape, IdealFit and IdealRaw

5 Reasons Why Brown Rice Helps You Lose Weight

Diet experts have many recommendations on the best foods that can help you lose weight. One of them is brown rice. Brown rice has many nutritional benefits that go beyond facilitating weight loss. While most people avoid rice in their diet because of the large amount of calories it contains, many people are also discovering that they can still eat this carbo food in the form of brown rice. Here are five facts you need to know about brown rice and how it can help you lose weight.

5 Reasons Why Brown Rice Helps You Lose Weight

1. Brown rice is low in density.

This means that brown rice can make you full while consuming fewer calories. Its water and fiber components make it low in energy density. It will help you lose weight as it makes you eat less since it fills you up fast. ACPE Academy recommends that you eat brown rice at the start of your meals. It will make you feel less hungry, thus making you eat less of the other foods on the table. There was a study done among women who are on high-density and low-density diets. Those who consumed higher density food gained weight three times more weight compared to those who ate lower density food over a six-year period.

2. Brown rice is rich in fiber.

healthy brown rice

Fiber aids in good digestion. This translates to regular bowel movement which helps you consistently dispose of what you’ve eaten. It also optimizes your metabolic function which is beneficial if you’re losing weight. Brown rice stabilizes your digestion and prevents constipation, too. One cup of brown rice contains 3.5 grams of fiber, or 14% of the daily value recommended by the US Department of Agriculture (USDA), which is 25 grams.

3. Brown rice facilitates slow sugar release.

One of the health benefits of brown rice is that it aids in stabilizing blood sugar levels through its slow sugar release. Brown rice would definitely be beneficial for diabetics on a diet. Research has shown that eating half a cup of brown rice daily reduces your risk of developing diabetes by 60%. Brown rice releases sugar slowly, thus allowing your body to process it steadily as well.

4. Brown rice is high in selenium.

Selenium is a mineral that strengthens your immune system by lowering the risks of acquiring diseases. Brown rice is rich in selenium which will give you a good amount of protection from common sicknesses. This is crucial, especially if you’re trying to lose weight, as your body is adjusting to new diet regimens and can make you weak during the beginning stages of your diet.

5. Brown rice helps lose fat.

brown rice vs white rice

Being whole grain, brown rice is not stripped off its nutritional components compared to refined grains such as white rice. In 2008, the American Journal of Clinical Nutrition published a study on people who are on a low-calorie diet that comprises of whole grains such as brown rice and another group on a low-calorie diet with refined grains. Results showed that those who ate whole grains lost more fat in their midsection compared to those who consumed refined grains. Also, one cup of rice contains only 1.8 grams of fat, which is roughly 3% of the USDA’s daily value of 65 grams.

The benefits of brown rice cover not only your diet needs but also your overall health requirements. This whole grain is full of vitamins, iron, potassium, manganese, and other nutrients. It is filling but not fattening. It can be combined with different viands or eaten as is since it has a unique flavor. Integrate brown rice into your diet and experience its weight loss benefits in no time.



    1. GME

      No. Brown Rice is not a GMO food. No rice as of this time is GMO. Rice, of all varieties, is a non-GMO food.

  1. Jan

    Hi I just want to know is eating brown rice is bad … I make I cup of raw Low Gi brown rice in a pot cover with full water until it looks like congee… I love it I can eat breakfast, lunch and dinner and big pot I can have for 6 meals …. I can live eating this for weeks … but worry if too much to harm than good ? Love to know the answer . By the way also trying to lose weight too .
    Thank you

    1. Sam Gutierrez
      Sam Gutierrez

      Eating brown rice is NOT bad.

      Brown rice has many benefits. My favorite one being that is it a low in density. This means that it helps you stay full for a longer amount of time. If you are trying to lose weight you need to not eat as much food. Brown rice helps feed your hunger for a longer period of time. This does not mean you should only eat one time in a day. That is not healthy and strongly not recommended. You should try to eat about 3-5 times a day. Make sure that your meals are healthy, I would certainly recommend including brown rice in about 3-4 of your daily meals. Hopefully this has helped cleared your doubt.

  2. Yolanda negron

    Yo como brown rice y me ha ayudado con mi salud y mi dieta y he aprendido a comer saludable no es facil pero se puede tiene que comprometerte a ser saludable

  3. vamshi sai

    im taking brown rice since 1 month replace of white rice my weight is not reducing from 1 month im doing daily gym and diet is low calory food

    1. Karthik

      Shock ur body …by varying ur workouts …
      Do like this .

      Wake at 6 30 AM .
      Go to Gym at 7 AM .
      make cardio for 20 mins – Either ThreadMill/Cross .
      post that – do 3 sets of abdomen * 20 reps .
      Post that – do Pull ups 5 * 3
      Post That – do Dips 35 * 1 sets – 15 * 1 set .
      Post that continue ur work out – like one day Strength like that .
      you will see result in 1motnth ..
      take whey isolate and dont have outside foods much .weekyl just once doing this i got six pack in 1 month ….being as Rice Lover ..even my metabolism is too low …

  4. Jeri

    I’m having a problem with my bladder sneeking out!
    The Dr. Gave me 3 options.
    I think I’ll take the 20 minute surgery. At first I had alot of problems.I started on brown rice and it has helped so much.Almost 80 pounds.TY.

    1. Sam Gutierrez
      Sam Gutierrez

      You can eat brown rice at any time of the day. One of my favorite things about brown rice is that it’s low in energy density, this means that it can help you eat less throughout the day by making you feel full. So if you would like feeling full throughout the day in order to eat less food in general, I would recommend replacing other carbohydrates you might consume during the day for brown rice as often as possible. Hopefully that clears up your doubt!

  5. patralekha

    I’m having brown rice in lunch..and oats at it make my weight lose? Plz provide me your valuable guide line.

    1. Sam Gutierrez
      Sam Gutierrez

      Having brown rice for lunch is a great idea. The brown rice will leave you feeling fuller. Therefore helping you control your appetite a little more throughout the day. In my opinion, you’re on the right track to losing that weight you want to lose.

  6. Narendra Kumar

    I eat brown rice three times a day, everyday is it ok or any adverse effects

    1. Sam Gutierrez
      Sam Gutierrez

      Narendra, consuming brown rice three times a day sounds like a great idea! I would say stick to that and just make sure you are being moderate with the servings of brown rice you give yourself.

      1. Dmarie

        What are the portion of rice do you eat 3-4 times a day? I’m not a big fan of brown rice but I’ll try it and want to loose 25 lbs!

  7. Rachel.

    I’m finding it very hard to balance my weight I’m 60 and after a couple of ops can’t work out like I used too,so keeping my weight down is important to me.

  8. Jagraj Gill

    I wanted to know if I was on the right diet I’m eating salad for lunch and brown rice for dinner for losing weight

  9. Mustafa

    Hello there,
    Forgive me for my weak vocabulary as English is my second language. All I can say is that (based on personal experience) when dieting and working out I always got better results with brown rice. Then for a while I switched to white rice and I had less progress even had minor set backs when it came to weight and muscular definition.

  10. Lorry

    Hi…how much brown rice can you eat a day and still lose weight?

  11. Dens

    I’m Asian. Being that, the option of ‘regular/conventional’ carb option in our daily diet is white rice. People here can eat 1-2 plates full of white rice on their single meal (we eat 2-3 times a day), not to mention the other food comes along with it like fried foods (crazy, I know!!). I’ve switched to brown rice for almost a month, I have stable weight (but tend to decline body fat every week). I used to have my diet (3 months ago) with no rice AT ALL in my meal, it has drastically cut my weight for over 10 kg, but I only have limited energy for my workout in gym or to do cardio (running HIIT). My bladder was messed-up too, sometimes only once per 2-3 days (low performance metabolism), and my body started to store some fat (I can tell from my obliques). Brown rice changed it all, I can have a QUARTER plate of brown rice along with with eggs, tofu, broccoli etc, feel full, and have the optimal energy to hit the gym and cardios almost EVERY day (I do different focus of work-out). My muscles starts to grow, my belly is flat now and definitely has some abs popping-out (I used to work out couple years back then), body fat is around 14% now, 4 months ago was around 25%! My next target is to have only 9-10% body fat throughout the year (I know many inspirational ppl who do it and enjoying their life without major troubles). Brown rice definitely in my daily diet and my main arsenal! Im not BS’ing you!

  12. Dushyanyt Kumar

    Hi. Thanks for providing such a great informative article for us.

    I have a query regarding eating brown rice. I am 27 year old (Male) and trying to gain muscles with INTENSE TRAINING WORKOUT. My trainer suggested me to eat brown rice in lunch on daily basis. But if i read your article it shows that brown rice is basically for weight loss.

    So now i am in dilemma whether to eat brown rice or not as I am on weight gaining plan.


  13. Suzanne Tolbert

    Thanks for the great info on brown rice
    I’m doing mediteranian diet.

  14. Zitumane Nozibele

    Your article is very motivative ,it gives me answers i long wanted for briwn rice. This makes my weight lose jiurney to be exciting than before

  15. Ideal Diet 365 Keto Review

    We would like to thank you all over again for the beautiful ideas you offered Jesse when preparing her post-graduate research in addition to, most importantly, with regard to providing many
    of the ideas in a blog post. Provided that we had known of your blog a year ago, i’d
    have been kept from the needless measures we were taking.
    Thank you very much.

  16. Tobias Stockman

    Hello! By reading this message then you’re living proof that ads submitted via web contact forms like yours works! We can send your ad to people via their contact us form on their website. The advantage of this kind of advertising is that messages sent through feedback forms are automatically whitelisted. This increases the chances that your advertisement will be seen. Absolutely NO Pay per click costs! Pay a one time fee and reach millions of people. For details send a message to:

  17. Elizabeth Volz

    Looking for fresh buyers? Receive thousands of people who are ready to buy sent directly to your website. Boost revenues super fast. Start seeing results in as little as 48 hours. For more info send a reply to:

  18. Shelby Randolph

    Looking for fresh buyers? Receive tons of keyword targeted visitors directly to your site. Boost revenues quick. Start seeing results in as little as 48 hours. For additional information write a reply to:

  19. Shani Donoghue

    Looking for effective advertising that isn’t full of crap? I apologize for sending you this message on your contact form but actually that’s exactly where I wanted to make my point. We can send your advertising text to websites through their contact pages just like you’re getting this ad right now. You can specify targets by keyword or just go with bulk blasts to sites in any country you choose. So let’s assume you would like to push through an ad to all the interior decorators in the USA, we’ll scrape websites for just those and post your advertisement to them. As long as you’re advertising a product or service that’s relevant to that niche then you’ll be blessed with an awesome result!

    Fire off a quick message to to get info and prices

  20. Kathrin Call

    Need to find effective advertising that isn’t full of crap? I apologize for sending you this message on your contact form but actually that was the whole point. We can send your advertising copy to websites via their contact forms just like you’re receiving this note right now. You can specify targets by keyword or just go with mass blasts to websites in the country of your choice. So let’s say you want to push through a message to all the real estate agents in the United States, we’ll grab websites for just those and post your advertisement to them. As long as you’re advertising some kind of offer that’s relevant to that niche then you’ll get awesome results!

    Send a quick message to for the details

  21. Eartha Hauslaib

    Are you looking for powerful advertising that isn’t full of crap? Sorry to bug you on your contact form but actually that’s exactly where I wanted to make my point. We can send your ad text to websites through their contact pages just like you’re reading this note right now. You can target by keyword or just fire off mass blasts to websites in the location of your choice. So let’s assume you would like to push through an ad to all the interior decorators in the US, we’ll scrape websites for only those and post your ad message to them. Providing you’re advertising some kind of offer that’s relevant to that niche then you’ll receive an amazing response!

    Type up a quick note to to get details about how we do this

  22. Klaudia Hytten

    Who would I connect with at your company about your online business listing? It may be unverified, incorrect or not listed at all on the voice search platforms such as Alexa, Siri, Bixby and Google Home.

    I can send you the complete (free/no obligation) report to show you.

    Let me know what email address/person to forward it over to?

    Communicate with me here:


    Debbie Silver

  23. Marita

    Hurrah, that’s what I wass looking for, what
    a data! existing here at this website, thanks admin of this

  24. Stephaine Tobey


    Could you direct me to the person that handles your online marketing?

    We are a US company helping our clients generate inbound leads, traffic and sales.

    Our specialty areas include:

    •Lead Generation services – Facebook ads, Email Marketing, PPC, YouTube

    •Local SEO- get your business listed high on Google, Bing, Yahoo

    •Voice SEO – get your business listed when people ask: Siri & Alexa for help

    •Web Design – we have built over 300 custom websites for our clients.

    Please let me know which service you are interested in and also who I should connect with to discuss?

    Have a great day!

    Debbie Silvers

  25. Shirley Knowlton

    Everyone is always talking about improving your SEO and leads but the problem is that nobody is willing to prove to you that they’re better than the other 6 million SEO companies out there. Well guess what.. we are! We’ll provide a FREE SAMPLE of our services so you can try us out before you pay anything. Email me here for more details about my offer:

  26. Erna Saltau

    In the past 15 years we have built over 400 websites and generated over 500,000 leads for our clients.

    We are a US company – with tons of references, testimonials and happy clients – and we want to be your go to marketing agency!

    The owner of our company – has approved me offering 25% off all pricing to prove it!

    So, here is our offer –

    We will do a complete marketing analysis for your business.

    That doesn’t mean just some cookie cutter pdf report —

    For FREE we will review your:

    -Website (speed, SEO, look and feel, mobile compliance – everything)

    -Social media pages

    -Directory listings (are you showing up on google? What about Alexa and Siri?)

    -Landing pages

    -Email newsletters

    -Even your promotional products and printed materials…!

    The goal here is to make sure your brand is consistent – and your business grows!

    We are offering a 25% off voucher for your business

    Email me back with your contact information and website link at

    You will not be sorry!


    Debbie Silver

    Branding & Marketing Specialist

Leave a Reply

Your email address will not be published. Required fields are marked *