Eating either white or brown rice every day has been demonstrated in studies to encourage better diets by increasing feelings of fullness. Brown rice, in particular, is high in fiber and antioxidants, therefore its influence on weight loss is well documented. White rice is generally polished, which means the outer layer is removed. This increases its digestibility and makes it a good source of energy. However, because it has had all of the grain's bran and germ removed, most people will feel that they are eating less of it than what is actually present. A study in Japan found that those who consumed more unrefined grains, including white rice, lost more weight over time. Brown rice has several benefits for weight loss due to its high fiber content. Fiber promotes digestion and controls appetite. It also lowers blood sugar levels after meals contributing to reduced craving for sweets. Although both types of rice are excellent sources of nutrition, research shows that people who eat more whole grains tend to have fewer health problems over time, especially when it comes to weight-related issues. Whole grains include all parts of the grain except for the tip of the root, which is called the hilum. This includes the germ and inner part of the seed, which contain some of the best nutrients for your body.