Rice for weight loss or weight gain? Here's the real answer and how to use it right

Rice is one of the most loved staples in Indian kitchens. From fluffy basmati to comforting curd rice, it shows up in our plates in more ways than we can count. But when it comes to weight, rice often gets mixed reviews. Some say it makes you gain weight, others believe it’s fine if eaten the right way. The truth is not as simple as cutting it out or eating lots of it, it depends on how you eat it, when you eat it, and the type of rice you choose. Scroll down to read how to make rice work for your goals.

Why rice gets blamed

Rice digests quickly, especially the polished white kind. It can raise blood sugar fast if you eat too much or skip fibre and protein in the meal. That’s why people often think rice causes weight gain. But it’s not just the rice, it’s what you eat with it, how much you eat, and how active you are that matter more.

How rice helps with weight loss

When eaten in the right portions and paired with vegetables, dal, or protein like paneer or eggs, rice can actually support weight loss. Steamed rice with sabzi and a bowl of dal is light, easy to digest, and not heavy on fat. Since rice digests faster than rotis, it may reduce bloating for some people. Short grain or hand-pounded rice options also have more fibre and keep you full longer.

How rice supports weight gain


On the flip side, rice can be a helpful food if you're looking to gain healthy weight. It’s easy on the stomach, gives quick energy, and pairs well with ghee, curd, or rich dals. Eating it with flavour-packed, calorie-dense sides like rajma, chole, or meat gravies helps increase intake without making meals feel too heavy. It’s also less filling than wheat in some cases, which makes it easier to eat more calories overall.

Best way to use rice smartly

If weight loss is your goal, keep the portion small, skip frying, and eat rice with fibre-rich veggies and some protein. Have just one helping and try desi ways like pairing rice with buttermilk, light dals, or simple tempered veggies. For weight gain, use rice in khichdi with ghee, mix it with curd, or enjoy it with rich, creamy gravies. Choosing red rice, brown rice, or hand-pounded rice also adds more nutrients to your meals.

It’s not the rice, it’s the routine

Rice alone won’t decide your health goals. What matters is how much you eat, when you eat it, and what you pair it with. Whether you want to lose or gain weight, rice can still be part of your meals if used wisely. Keep the plate balanced, focus on home-cooked food, and stay consistent. That’s what brings real results with flavour and comfort.