How to make rice milk for weight loss?

October 31, 2025 •

3 min read

Over 68% of Americans report drinking plant-based milk alternatives, yet not all options are created equal when it comes to weight management. Learning how to make rice milk for weight loss can provide a low-fat, dairy-free option for your diet, though it requires careful preparation to maximize its benefits and avoid common pitfalls.

Quick Summary

A step-by-step guide to preparing unsweetened rice milk at home, including an ingredient list and instructions. Details on rice milk's nutritional profile, its potential role in weight management, and comparison with other milk alternatives. Offers tips for incorporating it into a calorie-controlled diet.

Key Points

Homemade is best: Make your own rice milk to control sugar and ingredients, using brown rice for more fiber.
Nutritional profile: Rice milk is low in protein and fiber, offering little satiety, which isn't ideal for weight loss.
High glycemic index: Its high carbohydrate content and high GI can lead to blood sugar spikes, potentially hindering weight management efforts.
Use strategically: Incorporate rice milk sparingly in a balanced diet, such as in protein-rich smoothies, rather than drinking it alone.
Consider alternatives: For more effective weight loss, other options like unsweetened almond or soy milk are better due to their lower calories and higher protein content.

Making Your Own Unsweetened Rice Milk for Weight Management

While unsweetened rice milk can be lower in calories and fat than dairy milk, it is crucial to prepare it at home and avoid added sugars. When made correctly, it offers a gentle, lactose-free, and allergen-friendly option for your weight loss journey. This recipe focuses on creating a simple, low-calorie version using brown rice, which contains more fiber and nutrients than white rice.

Simple Homemade Brown Rice Milk Recipe

Ingredients

1 cup of cooked organic brown rice (freshly cooked is best)
4 cups of hot filtered water
A pinch of sea salt
Optional: A few drops of vanilla extract or a pinch of cinnamon for flavor

Equipment

A high-speed blender
A fine-mesh sieve or nut milk bag
A large bowl and a sealable glass container for storage

Instructions

Prepare the rice: Ensure your brown rice is cooked and cooled slightly. For the best result, cook it specifically for this recipe.
Blend the ingredients: Add the cooked brown rice, hot water, and a pinch of salt to your blender. Blend on high speed for 3-4 minutes, or until the mixture is completely smooth and creamy.
Strain for a smooth finish: Place a fine-mesh sieve or nut milk bag over a large bowl. Carefully pour the blended rice mixture through the strainer to separate the liquid from the pulp. Squeeze the bag tightly to extract all the milk.
Flavor and store: If desired, stir in vanilla or cinnamon. Pour the rice milk into a glass jar, seal it tightly, and refrigerate for up to one week. Shake well before each use.

Rice Milk and Weight Loss: What to Know

Homemade rice milk is a low-fat and allergen-friendly alternative, but it presents some challenges for those trying to lose weight. Unlike high-protein options, it offers little satiety, which is the feeling of fullness after eating. This can potentially lead to increased hunger sooner.

The Importance of Nutritional Awareness

High Carbohydrate Content: Rice milk is primarily made of carbohydrates, which can cause a rapid spike in blood sugar levels due to its high glycemic index. This effect can be detrimental to managing weight and blood sugar.
Low Protein and Fat: Its very low protein and fat content means it won't keep you full for long, potentially hindering your ability to manage your calorie intake throughout the day.
Nutrient Fortification: Homemade rice milk lacks the added vitamins and minerals often found in commercial versions, such as B12, vitamin D, and calcium, making supplementation necessary.

Rice Milk vs. Other Milk Alternatives for Weight Loss

To see how rice milk stacks up against other popular alternatives, consider this comparison table. The nutritional data is based on unsweetened versions per 8-ounce serving.


Feature	Rice Milk	Almond Milk	Soy Milk	Oat Milk
Calories	~120	~40	~80	~150
Protein	~0.7 g	~2 g	~7 g	~4 g
Carbohydrates	~22 g	~1 g	~4 g	~16 g
Fat	~2.4 g	~2.5 g	~4 g	~4 g
Satiety	Low (high GI)	High (MUFAs)	Moderate (high protein)	Moderate (high carbs)
Best For Weight Loss?	No, unless used minimally	Yes, lowest calories	Yes, high protein	Not ideal (higher calories)

Incorporating Rice Milk into a Diet

If you choose to include homemade rice milk in your weight loss plan, moderation and smart usage are key. Here’s how:

Best ways to use rice milk:

Use sparingly in recipes where you need a neutral, non-dairy liquid, such as pancakes or baked goods.
Add a small amount to your coffee or tea as a creamer.
Mix it into a protein-rich smoothie to balance its low protein content. You can add a scoop of your favorite protein powder.

What to avoid:

Drinking it alone: It offers little nutritional benefit on its own and can spike blood sugar.
Relying on it as a main source of nutrition: Because of its low protein and mineral content, it shouldn't replace a balanced meal.

Conclusion

For those with dairy allergies or intolerances, homemade unsweetened rice milk can be a valid, low-fat alternative. However, it is not the most effective option for weight loss compared to higher-protein, lower-carbohydrate milk alternatives like almond or soy milk. By understanding its nutritional profile and using it strategically, you can incorporate homemade rice milk into a broader, balanced, and calorie-controlled diet.

For a deeper dive into the health implications of plant-based milks, visit the American Society for Nutrition's comprehensive guide on milk alternatives.

Comparison Table


Feature	Rice Milk	Almond Milk	Soy Milk	Oat Milk
Calories (8oz)	~120	~40	~80	~150
Protein (g)	~0.7	~2	~7	~4
Carbs (g)	~22	~1	~4	~16
Fat (g)	~2.4	~2.5	~4	~4
Fiber (g)	~0.7	~1	~1.5	~2
Best for Weight Loss?	Not ideal	Excellent	Very Good	Fair

Frequently Asked Questions

While lower in fat than whole milk, rice milk is not ideal for weight loss due to its high carbohydrate content, low protein, and low fiber, which offers little satiety and can lead to blood sugar spikes.

Make an unsweetened version at home using brown rice and water to control ingredients and calories. This avoids the added sugars often found in store-bought varieties.

Homemade rice milk is preservative-free and allows you to avoid added sugars, but it lacks the fortification of vitamins and minerals like calcium and vitamin D found in many commercial products.

Yes, but brown rice is generally recommended for weight management as it offers more nutritional value, including fiber, which white rice lacks.

To add flavor without extra calories, you can incorporate a dash of cinnamon, a few drops of vanilla extract, or blend in some natural sweeteners like dates (in moderation).

Homemade rice milk should be stored in a sealed glass container in the refrigerator and will typically stay fresh for up to 5 days.

For weight loss, unsweetened almond milk and soy milk are generally better alternatives. Almond milk is lowest in calories, while soy milk offers more protein for satiety.