Can Switching to Black Rice Help You Lose Weight?

Chances are, while you may have seen black rice on the shelves of your local grocery store, you have no idea how it can be included in your diet. What’s more, you may not realize how effective black rice can be in helping your lose weight. Be sure to understand how its low calorie content and high fiber content can help you achieve your goals in order to achieve optimal weight loss results.

What Is Black Rice?

Before we begin to discuss whether or not switching to black rice can help you lose weight, it is important to understand exactly what black rice is. Black rice is a type of rice that is native to China. According to legend, black rice was thought be be so rare, delicious and nutritious, that it could only be eaten by emperors. While black rice is now being brought to the masses around the world, its nutritional content has still remained high. Black rice provides a satisfying nutty flavor, making it a great addition to a number of different dishes. When cooking with black rice, be aware that it usually takes a bit longer to be completely cooked than traditional white or even wild rice.

Calorie Content

One of the best ways that switching to black rice can help you lose weight is due to the low calorie content of the food. Black rice is composed almost entirely from carbohydrates. While carbohydrates often get a bad rap, and are accused of being to blame for increases in weight and even obesity, this is far from the truth. In reality, foods that are rich in carbohydrates are actually much lower in calories than some of their fattier counterparts. Per gram, foods that contain high amounts of carbohydrate, such as black rice, contain only four calories. Compare that to fat, which contains as many as nine calories per gram. It is obvious that the low calorie content of black rice will definitely help you achieve your weight loss goals.

Satiating Effect

Another great reason why switching to black rice can help you lose weight is due to the satiating effect that it appears to have. This is due to the high fiber content of black rice. Fiber is a nutrient that is relatively “bulky,” meaning that it takes up a lot of room in your stomach. This helps to keep you feeling full, and prevents overeating between meals.


Black rice’s slow digestibility rate will effectively help you lose weight. Since it contains high amounts of fiber, it takes a long time to digest. This results in the food staying in your stomach for a long period of time, thereby preventing feelings of hunger, as well as potential snacking and subsequent weight gain. Obviously, this is very important if you are interested in achieving weight loss.


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