Does Rice Make Your Belly Fat? [A Must Read]

It’s rare to find someone who doesn’t like rice! It’s so easy to cook and has been saving lives for ages. Although rice has been consumed in various civilizations as a staple diet, some people are still concerned that it may cause weight gain and obesity.

The burning question of the day is, “Does rice make belly fat?” Yes, it can add belly fat, but that will only happen when you fail to consume rice in the right proportion. 

In this article, you’ll get a comprehensive insight into what belly fat is, how rice affects belly fat, and know if rice is the best option for you. 

What Is Belly Fat?

Belly fat, or abdominal adiposity, is fat accumulation around the abdomen. It’s often referred to as “beer belly,” “pot belly,” or “love handles.” A lousy diet, a lack of exercise, or hereditary difficulties can all contribute to it.

While some body fat is essential for survival, too much belly fat can lead to various health problems, including increasing your risk of heart disease, diabetes, and other chronic conditions.

Belly fat can take the form of other types of fat in the body (subcutaneous fat or visceral), and it’s important to understand the difference.

Fat that can be seen and squeezed with your fingertips is referred to as subcutaneous fat.

Visceral fat, on the other hand, is the belly fat that surrounds your organs, accumulates in your abdomen, and is more difficult to see. It’s also the most dangerous type of fat because it’s linked to chronic diseases like heart disease, diabetes, and cancer.

Fortunately, there are many ways to reduce belly, and including brown rice in your diet is one of them.

SEE: If Jasmine Rice Is Good for Diabetics

Does Rice Make Your Belly Fat?

Yes, it can. Rice is a good source of fiber, which helps to keep you feeling full and can help reduce your overall calorie intake. Rice’s nutrients can also boost your metabolism and lower your body fat percentage.

Eating rice can lead to weight gain and an increase in visceral fat if it’s consumed in large amounts. One study found that people who ate more than five servings of white rice per week were more likely to be overweight than those who ate less.

The same study also found that eating brown rice didn’t have the same effect on weight gain. People who ate brown rice actually had a lower risk of being overweight.

So, if you’re looking to lose weight or reduce your belly fat, it’s best to limit your rice intake or switch to brown rice instead.

SEE: What Sella Rice Can Do For Your Diet

Tips for Reducing Belly Fat

In addition to limiting your rice intake, you can make other lifestyle changes to reduce your belly fat, as stated below.

Exercise Your body: Exercise is an excellent strategy to burn calories, enhance your general health, and reduce visceral fat. On most days of the week, try to get in 30 minutes of moderate-intensity exercise.

Eating a healthy diet: A diet high in whole grains, fruits, vegetables, and lean protein can help you lose weight and reduce your body fat percentage.

SEE: How to Reheat Fried Rice Perfectly

Avoid sugary beverages and processed meals should: Since they are high in calories and can lead to weight gain. 

Limiting alcohol consumption: Alcohol can cause you to add weight, especially abdominal fat. Limit yourself to just one serving of alcohol every day.

Quit smoking: Smoking is linked to an increased risk of visceral fat.

Find strategies to unwind and lower your stress levels: levels: Stress can cause weight gain as well as an increase in visceral fat. Think of ways to relax and go for it.

Getting enough sleep: Regular exercise is essential for overall health and can help to reduce visceral fat. Getting too little sleep, on the other hand, might have the reverse impact and contribute to weight gain. 

With that being said, making these lifestyle changes will help you reduce your belly fat and improve your overall health.

Will You Lose Belly Fat if You Avoid Rice?

No, not necessarily. While rice does contain carbohydrates that can contribute to weight gain, it also has some health benefits. For example, brown rice is a good source of fiber and nutrients. Rice is also unlikely to induce weight gain if consumed in moderation.

So, cutting out rice completely is not the best solution if you’re trying to lose weight or reduce your belly fat. Instead, concentrate on eating a balanced diet that includes a range of foods in moderation, including rice. Also, make sure you get enough exercise. 

SEE: A Chance to Win Sprouts Survey Gift Card

Will Eating Rice at Night Make You Gain Weight?

No, it’s unlikely that eating rice at night will increase your weight. However, it’s best eaten earlier in the day to avoid indigestion. Also, if you’re eating a lot of rice and not getting enough exercise, you may be more likely to gain weight. 

So, if you’re trying to lose weight or reduce your belly fat, it’s important to focus on eating a healthy diet and getting enough exercise. 

SEE: If Japanese Rice Is Healthy

How Much Rice Should You Eat a Day to Lose Weight?

Rice, eaten in moderation, is unlikely to induce weight gain, especially if you’re attempting to reduce weight. So, does rice make your belly fat, and how much should you eat daily? Depending on your calorie requirements, the answer may vary. 

For example, if you need 120 calories a day to maintain your weight, you can consume about 1/2 cup of cooked rice and still be within your calorie needs. If otherwise, you may need to eat 1/4 cup or less. 

10 Fun Facts You Probably Didn’t Know About Eating Rice

Rice is a staple food in many cultures and has been eaten for centuries. It is a grain harvested and then milled to create white rice, brown rice, or black rice. Rice is versatile and may be used in several cuisines. It’s high in carbs and contains thiamin, niacin, and vitamin B6.

Here are a few interesting facts about rice you probably didn’t know:

  • The seed of the grass Oryza sativa or Oryza glaberrima is used to make rice. 
  • A huge majority of the world’s population, particularly in Asia, consume rice as their primary cereal grain.
  • After corn and wheat, it is the world’s third most important crop.
  • Rice is the grain with the second-highest worldwide output because large percentages of sugarcane and maize harvests are utilized for reasons other than human consumption.
  • Over a fifth of calories worldwide are supplied by rice supplies.
  • Rice comes in more than 120,000 different kinds.
  • China is the world’s largest producer of rice, with 28% of global production, followed by India (20%), Indonesia (9%), Bangladesh (5%), and Vietnam (5%).
  • Humans eat more than 90% of the world’s rice crop.
  • The other 10% is used for animal feed, brewing, and industrial purposes.
  • Rice is a grass species that originated in China.

SEE: How Much 50 – 750g Of Rice Is


Should you stop eating rice?

No, you don’t have to exclude rice from your diet; doing that will only cheat you of the nutrient it should supply to your body. Reduce your daily intake of rice, and you’ll be fine.

When is the ideal time to consume rice if you’re trying to lose weight?

Lunchtime. Avoid eating rice late at night or close to bedtime, as this can lead to indigestion and make it harder to sleep.

What are the side effects of rice when consumed in large quantities?

Eating more rice than you should every day, may increase sugar levels and promote weight gain and lethargy.

SEE: If it Is Bad to Eat Rice Every Day


So, does rice make your belly fat? Yes, rice can lead to weight gain and abdominal fat accumulation if you eat it in excess. As a result, if you wish to decrease belly fat, you should limit your rice consumption. 

Other lifestyle modifications, such as eating a balanced diet and exercising regularly, can also aid in the reduction of belly fat.

Thank you for reading.

If you found this article useful, don’t hesitate to check out other related articles here.