Can you eat black rice flour during weight loss?

Generally speaking, black rice flour can be consumed during weight loss, but it is not recommended to eat too much. The detailed analysis is as follows:

Black rice flour can be eaten during weight loss because it is a staple food made from whole grains. It is rich in dietary fiber, which helps prolong the feeling of fullness and reduces overeating caused by hunger during dieting. Its glycemic index is lower than that of refined white rice or flour products, and its digestion and absorption are slower, helping prevent rapid blood sugar fluctuations and subsequent fat accumulation. In addition, black rice flour contains protein, B vitamins, and minerals such as iron and zinc. While controlling calorie intake, it provides essential nutrients to prevent nutritional imbalances during weight loss, making it a suitable alternative staple food choice.

When consuming black rice flour during weight loss, portion control is important—adjust according to daily caloric needs. Typically, 50–75 grams of dry noodles per meal is sufficient; excessive intake should be avoided to prevent exceeding calorie limits. Prepare it using light cooking methods, such as clear broth noodles or mixed noodles, and avoid sauces high in oil and salt. Combine with plenty of vegetables and high-quality protein sources to ensure balanced nutrition and further enhance satiety. Individuals with weak digestive function should start with smaller portions to avoid gastrointestinal discomfort caused by excessive dietary fiber.