1. Wild Rice
According to Dr. Michelle Cardel, a Chief Nutrition Officer at WeightWatchers, wild rice is considered the "best option" for weight loss.
"It is the lowest in calories per serving, highest in protein, and high in fiber [which are] all important factors for promoting fullness and supporting a healthy metabolism," she explained.
Although wild rice is technically a grass and not a pure form of rice, Dr. Cardel notes that it "tends to have a stronger nutritional profile compared to traditional rice varieties."
She suggests making a wild rice stir-fry at home for a healthy, filling meal. You can add vegetables like carrots, snap peas, and bell peppers, as well as proteins such as chicken breast, shrimp, or tofu, to create a complete and nutrient-dense meal.
2. Brown Rice
In her ranking of the "best to worst" types of rice, Dr. Jennifer Habashy, a naturopathic doctor and the Assistant Medical Director at Claya, as well as Dr. Cardel, ranked brown rice as the second-best choice of rice for weight loss.
"Brown Rice comes second because it's a whole grain that retains its bran and germ layers, providing more fiber, vitamins, and minerals than white rice," said Dr. Habashy.
"It has a gentler impact on blood sugar and supports better digestion."
Brown rice also has a softer texture than wild rice, so if you're not a fan of the 'best' option, it's still highly nutritious and easy to incorporate into various types of dishes. You can start adding it to your diet by replacing heavier or denser carbs and starches, such as pasta or white bread, with it.
3. White Rice
While white rice isn't a "bad food" by any means, as it's a 'white' grain, it doesn't contain as much nutrition as other varieties, making it slightly less beneficial for weight loss.
"It's more processed, meaning the bran and germ have been removed, which results in less fiber and fewer nutrients compared to wild or brown rice," explained Dr. Cardel.
"White rice is digested more quickly, leading to quicker spikes in blood sugar, which may contribute to increased hunger soon after eating."
When eaten in moderation, white rice is filling and tasty, but you'll want to be wary of the blood sugar spikes it can cause and take into consideration how it's a more processed grain.
4. Packaged Pre-Seasoned Rice
While all types of rice can be safe to eat on a weight loss journey in their purest form, several health experts consider packages of pre-cooked, seasoned rice to be some of the 'worst' to eat on a weight loss journey.
While packages of plain, cooked rice with nothing added are convenient and relatively safe to eat, ones that contain rice seasoned with several different ingredients may be worse for you than you think.
In her article for Healthline, registered dietitian Jillian Kubala, MS, RD, notes that many packages of seasoned, cooked rice are "high in calories and sodium."
"Consuming too much sodium can increase your risk of serious health conditions, such as heart disease," she continued.
"Additionally, processed products may contain added sugar, which should be limited as part of a nutritious diet."
If you find that eating pre-cooked rice is easier for you, be sure to read the nutrition facts to ensure you're not choosing a package with too many additional, more harmful ingredients.
The Bottom Line
Dr. Cardel stresses that, like all foods, it can be frustrating when a simple food like rice is labeled as "good" or "bad." We should simply focus on which ones are more nutritionally beneficial when we can.
"Excluding foods we love, especially staples like rice that are deeply meaningful and culturally important across so many traditions, is unnecessary and unsustainable," noted Dr. Cardel.
"Rice should not be demonized," she continued. "Instead, we should focus on building balanced meals that honor both our health goals and the foods and traditions that matter to us."