Written by 3:56 pm Fitness and Sports Views: 3

Basmati Rice for Weight Loss: Does It Help?

Basmati rice is a variety of long-grain rice that has fewer calories and carbohydrates than other varieties of rice. Eating a food regimen lower in calories and carbohydrates can assist you to shed weight. However, eating any food in large quantities can result in weight gain, whatever the variety of food. That’s why it is so necessary to eat a balanced food regimen and exercise recurrently to realize and maintain a healthy weight.

Rice is our staple food. It is wealthy in fiber and carbohydrates that help keep energy levels high and improve digestion. People attempting to shed weight should eat less rice. However, you possibly can add rice, especially basmati rice, moderately to your food regimen to assist you to shed weight.

Indian and South Asian cuisines often use a wide range of rice generally known as basmati. Cooked basmati rice gives off a definite popcorn-like aroma. The Hindi word ‘basmati’ means ‘flavoured’ or ‘fragrant’. It can be generally known as the “Queen of Perfumed Rice”.

It is available in brown and white forms and is known for its nutty flavor and wonderful smell.

Basmati Rice Nutritional Values

Each serving is often high in calories and carbohydrates, although the precise nutrients rely upon the particular basmati strain. According USDA100g of basmati rice comprises:

  • Calories: 356 kcal
  • Protein: 6.67 gr
  • Fat: 1.11 grams
  • Carbohydrate: 77.8 gr
  • Fiber: 2.2 grams
  • Iron: 0.8 mg

Is basmati rice good for weight reduction?

Basmati rice is a terrific alternative for those who’re attempting to shed weight and you possibly can’t skip rice. Any healthy food regimen can include basmati rice in whole grain form. Some studies claim that basmati rice has fewer calories per serving than regular long-grain rice. Due to its lower caloric content and glycemic index (GI), it’s a healthier option for those who are attempting to take care of a healthy weight. Plain white rice has a GI of 79 while basmati rice has a GI of fifty. Brown rice has a glycemic index of 55.

Foods with a low glycemic index have a slow rate of digestion, which helps with satiety and promotes weight reduction. On the opposite hand, foods with a high glycemic index are related to overeating and weight gain, as they’ll quickly raise blood sugar levels.

In contrast, brown basmati rice has a rather higher calorie, carbohydrate and fiber content. In addition, it offers the next content of phosphorus, magnesium, zinc, vitamin E, potassium and potassium.

It may be eaten with dishes similar to chicken, fish or vegetables. The most vital step is to concentrate to the portion size. Eating a healthy, balanced food regimen is important to achieving and maintaining a healthy weight.

Note HealthifyMe

Benefits of Basmati for Weight Loss

Basmati rice also offers several health advantages that may result in weight reduction.

Low glycemic index

Basmati rice has a much lower glycemic index than other varieties, especially white rice. Basmati rice has a moderate to medium glycemic index, dropping to 50. Studies show that it slowly releases its energy after being digested. As a result, this keeps blood sugar levels stable. Small servings of basmati rice may be a part of a balanced food regimen if you might have diabetes.

Low calories

Basmati rice has fewer calories and carbohydrates than other varieties of rice. For example, one cup of cooked Basmati rice comprises about 205 calories and 45 grams of carbohydrates. By contrast, the identical amount of white rice has about 242 calories and 53 grams of carbs. Therefore, which means that by selecting Basmati rice over other varieties of rice, you possibly can reduce your calorie and carbohydrate intake without sacrificing flavor.


Basmati rice with a moderate GI is absorbed more slowly, which helps regulate blood sugar levels and keeps you feeling fuller for longer. It is useful for weight reduction as it may possibly help prevent overeating and cravings.

Contains complex carbohydrates

Basmati rice can be a superb source of complex carbohydrates. Complex carbohydrates are a healthy source of energy, providing a gentle release of energy over time, stopping blood sugar spikes to a terrific extent. It can assist you to avoid the energy slump and hunger that comes with consuming refined carbohydrates.

Rich in vitamins and minerals

Basmati rice can be wealthy in essential vitamins and minerals, including vitamin B6, vitamin D and potassium. These nutrients are essential for maintaining good health. They may also help with weight reduction by helping to control metabolism and promote muscle growth.

Gluten free

Basmati rice can be gluten-free, making it a terrific option for individuals with gluten sensitivity. In addition, it could be helpful for weight reduction. Typically, individuals with gluten sensitivity often have difficulty shedding weight. As a result, eliminating gluten out of your food regimen may also help improve your metabolism and digestion.


Basmati rice may be enjoyed in some ways, making it easy to include into your food regimen and add variety to your meals. Eat it with legumes, meat and vegetables and you’ll get an entire meal.

Low fat

Basmati rice is a wonderful weight reduction option because it is low in fat and cholesterol. It also means you possibly can enjoy Basmati Rice without worrying about consuming excessive amounts of unhealthy fats that may contribute to weight gain.

Other Benefits of Basmati Rice

Improves heart health

You can reduce your risk of heart disease by maintaining a healthy diet grains like brown basmati rice. Eating whole grains can lower blood levels of cholesterol. They also help lower blood pressure, which is a risk factor for heart disease.

Cancer prevention

Compared to white basmati rice, brown basmati rice comprises 20% more fiber overall. Studies suggest that diets containing more fiber may reduce the danger of certain cancers, especially colorectal cancer.

Better brain health

Basmati rice is wealthy in B vitamins, especially B1 (thiamine). Each serving comprises 22% of the beneficial day by day intake. Thiamine is important for maintaining healthy brain function, and an absence of it may possibly cause Wernicke’s encephalopathy.

It helps in digestion

Basmati rice comprises plenty of fiber. Therefore, increased intake of dietary fiber can reduce the incidence of type 2 diabetes. Conversely, constipation and other digestive problems may result from a low-fiber food regimen. Because the fiber in basmati rice is soluble, it provides bulk and helps with proper digestion.

Brown basmati or white basmati: which is healthier?

White basmati, unlike brown basmati, is a refined grain. Removes essential nutrients during processing. According testseating more refined grains may increase the incidence of type 2 diabetes and negatively affect blood sugar regulation.

AND test found a correlation between white rice consumption and an increased risk of obesity. However, it must be remembered that the bran, which within the white variant provides many of the nutrients, including fiber, is removed during production. Therefore, white rice has more carbohydrates and fewer fiber than brown rice, which causes these effects. This way, you need to use white basmati rice moderately. However, overall, brown basmati could also be a healthier alternative.

Note HealthifyMe


Around the world, especially in Asian countries like India, rice is a staple of the food regimen. One of its nutritious varieties, basmati offers several health advantages. Basmati has a stronger flavor and longer grains than other varieties of rice. It comprises several essential vitamins and minerals. In addition, it doesn’t contain cholesterol or trans fats, and the sodium content is of course low. It has each white and brown varieties.

Eating rice moderately may also help people keep on with a healthier food regimen because it makes them feel full. Opt for brown basmati rice when possible, as research suggests that white rice and other processed grains cause plenty of health problems.

Auxiliary sources

1. US Department of Agriculture


2. Vitaglione P, Mennella I, Ferracane R, Rivellese AA, Giacco R, Ercolini D, Gibbons SM, La Storia A, Gilbert JA, Jonnalagadda S, Thielecke F, Gallo MA, Scalfi L, Fogliano V. inflammatory in a randomized controlled trial in chubby and obese individuals with unhealthy eating and lifestyle behaviors: role of polyphenols related to cereal dietary fiber. Am J Clin Nutr. Feb 2015;101(2):251-61. doi: 10.3945/ajcn.114.088120. Epub December 3, 2014. PMID: 25646321.


3. Musa-Veloso K, Poon T, Harkness LS, O’Shea M, Chu Y. Effects of whole grain versus refined wheat, rice and rye on the postprandial blood glucose response: a scientific review and meta-analysis of randomized controlled trials. Am J Clin Nutr. Oct 1, 2018;108(4):759-774. doi: 10.1093/ajcn/nqy112. PMID: 30321274.


4. Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Whole grain intake and risk of heart problems, cancer and all causes and causes – specific mortality : a scientific review and meta-analysis of dose-response in prospective studies. BMJ. Jun 14, 2016;353:i2716. Doi: 10.1136/BMJ.i2716. PMID: 27301975; PMCID: PMC4908315.


5. Hu EA, Pan A, Malik V, Sun Q. White rice consumption and kind 2 diabetes risk: a meta-analysis and systematic review. BMJ. 2012 March 15;344:e1454. Doi: 10.1136/BMJ.e1454. PMID: 22422870; PMCID: PMC3307808.


6. Kim J, Jo I, Joung H. A conventional rice-based food regimen is related to obesity in Korean adults. Diet J Acad Nutr. Feb 2012;112(2):246-53. doi: 10.1016/j.jada.2011.10.005. Epub 2012 January 25. PMID: 22732459.


7. Lai PY, Cottingham KL, Steinmaus C, Karagas MR, Miller MD. Arsenic and Rice: Postponing Research to Meet the Needs of Healthcare Professionals. J Pediatrician. Oct 2015;167(4):797-803. doi: 10.1016/j.jpeds.2015.07.003. Epub 2015 August 4. PMID: 26253210; PMCID: PMC4779445.


(Visited 3 times, 1 visits today)