Brown rice is thus the preferable option for weight loss, as its higher nutritional value means it's healthier and also contains more fiber and disease-fighting antioxidants.
White rice doesn't appear to affect weight loss too much, however there is evidence to suggest that it may increase fat storage. So, it's best not to eat white rice when trying to lose weight.
The main reason why brown rice is better for weight loss is because it contains lower amounts of carbohydrates than white rice, which means it won't cause an insulin spike after eating it. This results in slower digestion and absorption of food, which lowers the amount of calories consumed and increases satiety.
A study published in the journal Nutrients found that women who ate brown rice had a lower body mass index (BMI) than those who ate white rice. Another study found that overweight men who replaced white rice with brown rice lost twice as much weight in six months compared to those who didn't make any changes.
It's important to note that while brown rice is superior to white rice for weight loss, neither type of rice is recommended for weight gain. In fact, according to the American Diabetes Association, rice is generally considered a safe carbohydrate source for diabetics, though it should be avoided by people with blood glucose levels above 250 mg/dl.
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