Best Rice for Weight Loss in Singapore

🏆 Best Rice to Eat for Weight Loss in Singapore

1. Brown Rice

• Commonly Available At: NTUC FairPrice, Cold Storage, health food stores

• Why it’s good: Unrefined whole grain, rich in fiber, vitamin B, and minerals

• Local Dishes That Use It: Healthier versions of economic rice, brown rice nasi lemak

• Calories (100g cooked): ~110 kcal

• Glycemic Index (GI): ~50 (low)

• Weight Loss Benefit: Keeps you fuller longer and stabilizes blood sugar levels

2. Basmati Rice

• Commonly Available At: Indian grocery stores, NTUC, Cold Storage

• Why it’s good: Long-grain rice with a lower GI compared to jasmine or Japanese rice

• Calories (100g cooked): ~120 kcal

• Glycemic Index (GI): ~50–58 (low)

• Weight Loss Benefit: Slower digestion helps reduce insulin spikes and supports weight control

• Best For: Those who love fluffy rice with curry (e.g. biryani lovers)

3. Japanese Rice (Short-Grain White Rice like Koshihikari)

• Commonly Available At: Don Don Donki, Meidi-Ya, Isetan

• Why it’s good: Tasty and comforting, but not ideal for weight loss in its white form

• Calories (100g cooked): ~130 kcal

• Glycemic Index (GI): ~70–85 (high)

• Weight Loss Note: Best enjoyed in moderation; opt for genmai (Japanese brown rice) or mixed grains for better fiber

4. Red Rice

• Popular With: Health-conscious home cooks, TCM diets

• Why it’s good: Higher in fiber, minerals like magnesium, and antioxidants

• Calories (100g cooked): ~110 kcal

• Glycemic Index (GI): ~55 (moderate)

• Weight Loss Benefit: Improves satiety and gut health

5. Cauliflower Rice (Low-Carb Alternative)

• Available At: Cold Storage, RedMart, or homemade via food processor

• Calories (100g cooked): ~25 kcal

• Glycemic Index (GI): <15 (very low)

• Weight Loss Benefit: Ultra-low in carbs, perfect for keto, diabetic, or strict calorie-controlled diets

❌ Rice Types to Limit in Singapore

White Jasmine Rice

• Used In: Chicken rice, economy rice, nasi lemak

• Why to Limit: Highly refined and high GI

• Calories (100g cooked): ~130 kcal

• Glycemic Index (GI): ~70–89 (high)

• Weight Loss Tip: Choose brown rice option at hawker stalls where possible

📝 Local Tips for Weight Loss with Rice in SG

• 🍽 Hawker Hacks: Ask for brown rice at places like Qi Ji, Soup Spoon Union, or Grains & Greens

• 🛒 Shop Smart: Look for “low-GI” or “whole grain” labels at NTUC and Cold Storage

• 📦 Brands to Try:

  • Naturel Organic Brown Rice

  • Royal Umbrella Basmati Rice

  • Hakubaku Genmai (Japanese Brown Rice)

  • Origins Healthfood Red Rice

✅ Summary: Best Rice for Weight Loss in Singapore

📌 FAQ: Weight Loss and Rice in Singapore

Q1. Is white rice bad for weight loss in Singapore?
Not always, but its high GI can cause sugar spikes and hunger. Brown and basmati rice are better alternatives.

Q2. Where can I buy healthier rice options in Singapore?
NTUC, Cold Storage, Don Don Donki, and RedMart all offer basmati, brown, red, and even Japanese brown rice options.

Q3. Can I eat rice daily and still lose weight?
Yes—just control portions (½ to 1 cup cooked) and pair with fiber-rich veggies and lean protein.

Q4. Is Japanese rice worse than basmati rice for weight loss?
Yes. Japanese white rice has a higher GI, meaning it digests faster and can increase hunger.

Q5. Can I find healthier rice dishes at hawker centres?
Yes! Many now offer brown or multigrain rice—just ask at the counter.