Basmati Rice for Weight Loss: Does It Help?

Basmati rice is a kind of long-grain rice that’s decrease in energy and carbohydrates than different sorts of rice. Eating a eating regimen decrease in energy and carbohydrates can assist with weight reduction. However, consuming any meals in massive portions can result in weight acquire, no matter the kind of meals. Therefore, it’s critical to keep up a balanced eating regimen and have interaction in common bodily exercise to realize and keep a wholesome weight.

Rice is our staple meals.. It is ample in fibre and carbs, which help in sustaining excessive power ranges and enhancing digestive well being. People attempting to shed extra pounds ought to eat much less rice. However, you possibly can add rice, particularly basmati rice, sparsely to your eating regimen that can assist you shed extra pounds.

Indian and South Asian delicacies ceaselessly makes use of quite a lot of rice referred to as basmati. Cooked basmati rice emits a definite aroma much like popcorn. The Hindi phrase for “basmati” is “full of aroma” or “fragrant.” It is also called the “queen of perfumed rice.”

It is available in brown and white kinds and is famend for its nutty flavour and beautiful scent. 

Nutritional Values of Basmati Rice

Each serving sometimes accommodates many energy and carbohydrates, although the exact vitamins rely on the actual pressure of basmati. According to USDA, 100g of basmati rice accommodates:

  • Calories: 356 kcal
  • Protein: 6.67 g
  • Fat: 1.11 g
  • Carbohydrate: 77.8 g
  • Fibre: 2.2 g
  • Iron: 0.8 mg

Is Basmati Rice Good for Weight Loss? 

Basmati rice is a superior selection if you’re trying to shed extra pounds whilst you can not skip rice. Any nutritious diet can embody basmati rice in its whole-grain kind. Some research declare that basmati rice has fewer energy per serving than common long-grain rice. As a results of its decrease energy and glycemic index (GI), it’s a more healthy choice if you happen to try to keep up a wholesome weight. Normal white rice has a GI of 79, whereas basmati rice has a GI of fifty. Brown rice has a glycemic index of 55.

Low glycemic meals have a sluggish charge of digestion, which assist satiety and promote weight reduction. On the opposite hand, meals with a excessive glycemic index are linked to overeating and weight acquire as a result of they will rapidly enhance blood sugar ranges.

In distinction, brown basmati rice has a bit larger calorie, carb, and fibre content material. Additionally, it affords greater phosphorus, magnesium, zinc, vitamin E, potassium, and potassium. 

You can eat it with dishes like hen, fish, or greens. The most important step is to concentrate to your serving dimension. Following a wholesome, balanced eating regimen is important to reaching and sustaining acceptable physique weight. 

The HealthifyMe Note

Brown basmati rice is a complete grain because it consists of the germ, bran, and endosperm, the three parts of the kernel. There are many well being benefits to consuming complete grains. For instance, consuming complete grains lowers the chance of most cancers, coronary heart illness, and early loss of life. In addition, common consumption of complete grains, comparable to brown rice, has been linked to a decrease danger of sort 2 diabetes in one other research. 

Benefits of Basmati for Weight Loss

Basmati rice additionally affords a number of well being advantages that may result in weight reduction.

Low Glycemic Index

Basmati rice has a considerably decrease glycemic index than different varieties, particularly white rice. Basmati rice has a average to the medium glycemic index, falling to 50. Studies present that after you digest it, it releases its power slowly. As a outcome, this retains blood sugar ranges steady. Small servings of basmati rice will be part of a balanced eating regimen when you’ve got diabetes.

Low Calories

Basmati rice is decrease in energy and carbohydrates than different rice varieties. For instance, one cup of cooked Basmati rice accommodates about 205 energy and 45 grams of carbohydrates. In distinction, the identical quantity of white rice has about 242 energy and 53 grams of carbohydrates. Therefore, this suggests that by selecting Basmati rice over different sorts of rice, you possibly can cut back your calorie and carbohydrate consumption with out sacrificing style.


Basmati rice with a average GI is absorbed extra slowly, which can assist regulate blood sugar ranges and hold you feeling full for longer. This advantages weight reduction as a result of it could actually assist stop overeating and cravings.

Contains Complex Carbs

Basmati rice can also be a very good supply of advanced carbohydrates. Complex carbohydrates are a wholesome power supply, offering a gradual launch of power over time stopping blood sugar spikes to an important extent. It can assist you keep away from the power crash and cravings that include consuming refined carbohydrates.

Rich in Vitamins and Minerals

Basmati rice can also be wealthy in important nutritional vitamins and minerals, together with vitamin B6, vitamin D, and potassium. These vitamins are essential for sustaining good well being. They can assist help weight reduction by serving to to control metabolism and promote muscle development.


Basmati rice can also be gluten-free, making it a superb choice for these with gluten sensitivities. Also, this may be helpful for weight reduction. Usually individuals with gluten sensitivities usually have issue dropping pounds. As a outcome, eliminating gluten from their eating regimen can assist to enhance metabolism and digestion.


You can get pleasure from Basmati rice in some ways, making it straightforward to include into your eating regimen and add selection to your meals. Eat it with pulses, meat and greens, and you’ve got a whole meal. 

Low in Fat

Basmati rice is a superb choice for weight reduction as a result of it’s low in fats and ldl cholesterol. Also, this implies you possibly can get pleasure from Basmati rice with out worrying about consuming extra quantities of unhealthy fat, which may contribute to weight acquire.

Other Benefits of Basmati Rice

Improves Heart Health

You can decrease the chance of coronary heart illness by maintaining a healthy diet grains like brown basmati rice. Eating complete grains can lower blood levels of cholesterol. They additionally help in decreasing blood strain, which is a danger issue for coronary heart illness.

Cancer Prevention

Compared to white basmati rice, brown basmati rice accommodates 20% extra fibre general. Studies recommend that diets with extra fibre can decrease your danger of getting some malignancies, particularly colorectal most cancers. 

Better Brain Health

B nutritional vitamins are ample in basmati rice, notably B1 (thiamine). Each serving accommodates 22% of the day by day beneficial consumption. Thiamine is important for sustaining wholesome mind perform, and an absence of it can lead to Wernicke encephalopathy.

Helps in Digestion

Basmati rice has plenty of fibre. Therefore, elevated dietary fibre consumption can decrease the incidence of Type 2 diabetes. Conversely, constipation and different digestive issues may outcome from a low-fibre eating regimen. Because the fibre in basmati rice is soluble, it offers bulk and aids in correct digestion.

Brown Basmati or White Basmati: Which is Healthier?

White basmati, in distinction to brown basmati, is a refined grain. It removes important vitamins throughout processing. According to analysis, consuming extra refined grains might enhance the incidence of sort 2 diabetes and negatively influence blood sugar regulation.

A research discovered a correlation between white rice consumption and an elevated danger of weight problems. However, it’s important to notice that the bran, which offers most vitamins, together with fibre, within the white variant, is eliminated throughout manufacturing. Therefore, white rice has extra carbohydrates and fewer fibre than brown rice, which causes these results. Thus, you should utilize white basmati rice sparsely. However, brown basmati could also be a more healthy selection generally. 

The HealthifyMe Note

Arsenic is a poisonous heavy metallic that may impair your well being and lift your danger of diabetes, coronary heart points, and sure cancers. Compared to different sorts of rice, basmati is usually decrease in arsenic. However, in comparison with completely different rice varieties, a number of research have revealed that basmati rice from California, India, or Pakistan has among the many lowest quantities of arsenic. 


Throughout the world, notably in Asian international locations like India, rice is a staple eating regimen. One of its nutritious varieties, basmati, affords a number of benefits for well being. Basmati has a stronger scent and longer grains than different sorts of rice. It consists of some important nutritional vitamins and minerals. Also, doesn’t include ldl cholesterol or trans fat, and the sodium content material is of course low. It has each white and brown varieties.

Eating rice sparsely can assist individuals persist with more healthy diets because it makes them really feel satiated. Choose brown basmati rice every time attainable as a result of research recommend that white rice and different processed grains trigger a number of well being issues.

The Supporting Sources

1. The U S Department of Agriculture

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