Have you ever thought about using rice water to help with weight loss? That cloudy liquid you drain from cooked or soaked rice is more than kitchen waste — it contains nutrients and properties that may support weight management.
Rice water is the starchy liquid left after cooking or rinsing rice. As rice cooks, it releases vitamins like B1, B2, B3, and E, along with minerals such as magnesium, phosphorus, potassium, and selenium, plus antioxidants. For centuries, people in many Asian cultures have used it for hair and skin care and to soothe stomachs or help with hydration.
When it comes to weight loss, rice water can be a helpful, low-calorie alternative to sugary drinks. It can create a feeling of fullness without many calories, and when consumed cold it may contain resistant starch that supports fat metabolism and reduces fat buildup. Its slowly digesting carbohydrates can help keep blood sugar steady and curb snacking between meals. B vitamins in rice water also support metabolism by helping convert food into energy, while antioxidants may reduce inflammation linked to weight gain.
Although more research is needed to fully prove rice water’s weight-loss effects, people who add it to a balanced lifestyle often report better digestion, more steady energy, and easier weight control. That suggests rice water can be a simple complement to healthy eating and exercise.
Making rice water is easy. Boil rice and strain the cloudy water, or soak rice in water and use the drained liquid. You can drink it plain, add a pinch of salt or a squeeze of lemon, or use it as a base for soups. Drinking rice water in the morning or before meals may reduce hunger. If you don’t like the taste, blend it into smoothies to mix it with fruits and vegetables.
Beyond weight management, rice water supports digestive health. Its resistant starch acts as a prebiotic, feeding beneficial gut bacteria, helping regulate bowel movements, and soothing stomach irritation. It’s gentle enough for most ages and useful when the stomach needs calming.
Topically, rice water can benefit skin and hair. Its antioxidants help protect skin from damage, improve elasticity, and moisturize, while traditional uses include soothing sunburn and inflammation. For hair, rice water’s amino acids, vitamins, and minerals can strengthen strands, add shine, reduce frizz, and support growth.
Using rice water also reduces waste by repurposing water from rinsing or cooking rice, making it a small step toward a more sustainable routine.
A few precautions: use rice water in moderation as part of a varied diet so it doesn’t replace other important nutrients. Choose organic rice when possible and clean water for preparation to avoid contaminants. Store rice water in the refrigerator and use it within a day or two; if it smells sour, discard it. Some people may be sensitive or allergic to rice — stop use and consult a doctor if you experience itching, swelling, or digestive problems.
Rice water can be a useful, low-effort addition to a healthy lifestyle. It won’t replace balanced eating, regular exercise, and good sleep, but it can support digestion, metabolism, and overall wellness when used sensibly. Pay attention to how your body responds and use it as one part of a broader, sustainable health plan.
