You Can Enjoy Rice Pudding and Still Lose Weight

You might've heard that you can still lose weight without having to give up delicious desserts like rice pudding. If you want to find out more, keep reading.
You Can Enjoy Rice Pudding and Still Lose Weight

Last update: 25 July, 2022

Rice pudding is a classic recipe, so you’ve probably tried it at some point in your life. You may even have tried several different versions. Some people make it with lemon zest, some with chocolate, some without … the list goes on.

Well, there’s some good news for people who love rice pudding. You can maintain a healthy diet and lose weight without giving up this delicious dessert.

Today, we’ll share how you can incorporate rice pudding into your diet plan to lose weight in a healthy way.

A classic dessert that can be as light as you want

Eat rice pudding with cinnamon

Depending on how you prepare it, rice pudding can be a healthy dessert.

However, making it with whole milk and a few tablespoons of sugar (or another sweetener) is extremely different from using low-fat milk and no sugar.

Indeed, changing the ingredients will definitely change the taste, but that doesn’t mean it won’t be as delicious.


Although the classic recipe calls for white rice, you can make a lighter version with wholegrain rice. The former is easier to digest because it has less fiber, but the latter is healthier.

A study published in the Annals of Internal Medicine claims that adding 30 grams of fiber to your diet can help you lose weight. It also has other health benefits like reducing high blood pressure and improving the body’s response to insulin.

By the way, don’t worry that it might not look as appetizing – the color of the rice and the cinnamon will make it look just as delicious as the original.

Once made, you can keep it for up to three days in the fridge.

You might be interested in: How to make a low-calorie rice pudding


Whether you’re lactose intolerant or not, you can substitute whole cow’s milk for plant-based milk and make different, but equally delicious versions of rice pudding.

For example, you can try almond milk, millet milk, or coconut milk.

If you want to make a lighter rice pudding using plant-based milk, make sure they don’t have any added sugar. You could also use semi-skimmed cow’s milk.


This famous spice adds a special flavor and aroma to rice pudding. As if that isn’t enough, it also has many nutritional benefits when included in a balanced diet.

According to the Spanish Nutrition Foundation, cinnamon contains protein, iron, calcium, zinc, potassium, selenium, vitamins B6, C, phenols, and aldehydes. It’s also known for its anti-inflammatory properties and regulation of blood sugar levels.

Is it possible to lose weight and still eat rice pudding?

Yes, as long as you maintain a balanced diet, you can occasionally include desserts like rice pudding in moderation and still lose weight.

However, we should say that the best options for dessert in a balanced diet are fresh fruit or natural yogurts without sweeteners or added sugar. Other types of desserts should be consumed only occasionally.

On the other hand, if you really like rice pudding and don’t want to give it up, here are some strategies to include it in your diet:

  • Control your portions.
  • Eat a small portion of rice before exercising or going to play sports.
  • Eat rice pudding for breakfast accompanied by a piece of fruit. Eaten in moderate amounts, it’s a good alternative to porridge or whole-grain toast. In fact, it can give you the energy you need to carry out your activities first thing in the morning.
  • If you eat it as a dessert, it’s better to do so at lunchtime and avoid the intake of other carbohydrates.

Light rice pudding recipe

A heart written in brown rice.


  • 1 liter of milk.
  • 1 cinnamon stick.
  • I cup of white or wholegrain rice.
  • The zest of a lemon (optional).


  • Add the milk, cinnamon stick, and lemon zest to a saucepan.
  • Bring the milk to a boil.
  • Add the rice and reduce the heat to medium.
  • Stir occasionally with a wooden spoon to keep it from sticking.
  • After 20 minutes, the mixture should take on a creamier appearance.
  • Remove the cinnamon stick and serve in individual cups or bowls.
  • Sprinkle with ground cinnamon and enjoy.

Asking for guidance

To lose weight in a healthy way, you should consult a nutritionist. They’ll be able to indicate when and in what quantities and combinations you can have desserts such as rice pudding.

This is important because, in order to achieve realistic goals and lasting results, diets must be adapted to the needs and tastes of each individual. In addition, it may even be interesting or necessary to change strategies at different stages of the process.

Rice pudding can be included in a diet to lose weight

As we mentioned earlier, rice pudding is a traditional dessert that can also be eaten when you’re trying to lose weight.

To do this, you can vary some of the ingredients to obtain a less calorific and more satiating recipe. You can also eat it before playing sports or at breakfast.

However, bear in mind that you should only include it in your diet occasionally and that it’s always preferable to choose fresh fruit and yogurt as your regular desserts. This is general advice that can be applied to the majority of the population. Following it promotes better health and improves the nutritional quality of the diet overall.

Also, don’t confuse the fact that you can occasionally include this dessert within the framework of a suitable guideline with the idea that it’ll help you lose weight.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Carrera Hernández A. Beneficios del deporte en la salud. Trabajo fin de Grado en Enfermería. Universidad de Navarra.
  • Ferrari N. Making one change – getting more fiber – can help with weight loss. Harvard Medical School. Febrero 2015.
  • Kamil, A., & Chen, C. Y. O. (2012). Health benefits of almonds beyond cholesterol reduction. Journal of Agricultural and Food Chemistry.
  • Liu, L., Waters, D. L. E., Rose, T. J., Bao, J., & King, G. J. (2013). Phospholipids in rice: Significance in grain quality and health benefits: A review. Food Chemistry.
  • Singletary K. Cinnamon: overview of health benefits. Nutrition Today. Noviembre 2008. 43 (6): 263-266.
  • Umadevi, M., Pushpa, R., Sampathkumar, K. P., & Bhowmik, D. (2012). Rice-Traditional Medicinal Plant in India. Journal of Pharmacognosy and Phytochemistry.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.