Oats vs Brown rice which is the best for weight loss . . . Oats vs Brown Rice – Which is better for weight loss? 🌾 Oats Why oats are better for weight loss: Keeps you full for longer due to high soluble fiber (beta-glucan) Helps control appetite and cravings Better for blood sugar control Easy to keep calories low Best time: Breakfast Best portion: 30–40 g dry oats 🍚 Brown Rice Why brown rice can support weight loss: More fiber than white rice Provides steady energy Good for people who prefer