5 Foods to Replace White Rice for Rapid Weight and Fat Loss

Consuming these types of foods will help you feel fuller for longer, aid in weight loss more effectively, and promote the burning of excess fat in your body.


White rice is an essential dish in the daily meals of Vietnamese families. Rice provides energy and essential nutrients for the body. However, consuming too much white rice can lead to weight gain and excess fat accumulation.

If you are looking to lose weight and burn fat, using some other foods to replace white rice will be more effective.

Brown rice

White rice is a type of rice that has undergone a thorough milling process. In contrast, brown rice is a type of rice that still retains the outer layer of bran. This bran layer is thin but contains many B vitamins, vitamin E, fiber, and minerals (manganese, magnesium, iron…) that are good for health.

Brown rice is usually chewier, so it needs to be chewed longer. When eating slowly and chewing more, the body will receive more accurate signals of fullness, helping you avoid overeating.


Oatmeal is a whole grain cereal with high protein and soluble fiber content. It also contains many proteins and minerals that are good for the body. You can use oatmeal as a substitute for white rice in main meals, especially for breakfast.

Oatmeal contains a high amount of fiber. This fiber has excellent water absorption capacity. It will expand in the stomach, creating a longer feeling of fullness and reducing food cravings.

Sweet potato

Sweet potato is a familiar food that is loved by many people and often appears in weight loss and body maintenance meals. This type of food contains a lot of fiber, calcium, vitamins, and other minerals. Eating sweet potatoes helps create a long-lasting feeling of fullness and reduces food cravings.

You can use sweet potatoes as a substitute for white rice, but you still need to supplement a variety of foods from vegetables and meat to ensure nutrition. Note that the best way to eat sweet potatoes is to boil or steam them. On the other hand, eating fried or sugar-coated sweet potatoes can still cause weight gain.


Quinoa is a high-nutrient food that is good for health. Quinoa does not contain gluten, has a high protein content, rich in fiber, iron, calcium, and vitamins. 92 grams of cooked quinoa can provide 4 grams of complete protein – twice as much as the same portion of white rice. Quinoa contains all the essential amino acids that the body cannot synthesize on its own.


Cauliflower is a low-carb, low-calorie food that can replace white rice. When finely chopped, cauliflower has a texture similar to white rice. One serving of 57 grams of cauliflower contains only 13 calories. In contrast, a similar portion of white rice provides up to 100 calories.

Cauliflower has low calorie content and high fiber, so it can help you feel full without excess energy. This type of food is often used to replace white rice in keto or low-carb diets.

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Frequently asked questions

There are several healthy alternatives to white rice that can aid in weight loss and improve overall health. Some options include cauliflower rice, quinoa, brown rice, barley, and buckwheat. These alternatives offer more fiber, nutrients, and a lower glycemic index than white rice, promoting feelings of fullness and stable blood sugar levels.

Cauliflower rice is an excellent low-carb and low-calorie alternative to white rice. It has a similar texture and appearance but with a significantly lower calorie count. Cauliflower is also a good source of vitamins and fiber, making it a nutritious option.

Quinoa is a nutrient-rich alternative to white rice that is high in protein and fiber. The high protein content helps promote satiety and can reduce cravings, while the fiber supports healthy digestion and stable blood sugar levels, making it a great choice for weight loss and blood sugar management.

Brown rice is a whole grain option that retains the bran and germ, resulting in higher fiber and nutrient content compared to white rice. It has a lower glycemic index, which means it releases glucose more slowly into the bloodstream, preventing spikes in blood sugar levels. This can be beneficial for weight loss and diabetes management.

Barley is a nutritious grain that is high in fiber, especially beta-glucan, which has been linked to lowering cholesterol levels and promoting a healthy heart. It also has a low glycemic index, helping to regulate blood sugar levels. The high fiber content keeps you feeling full, which can aid in weight loss.

Buckwheat is a gluten-free pseudocereal that is high in protein, fiber, and essential amino acids. It has a low glycemic index, which helps regulate blood sugar levels and can be beneficial for weight loss. Buckwheat also contains resistant starch, which supports a healthy gut and improves digestion.