Expert's opinion
For many of us, navigating the path to weight loss may seem difficult. With diet and lifestyle changes, it can be accomplished.
The first step is to establish a clean eating plan for weight loss. It may also be helpful to ease into a weight loss regimen by taking the time to adjust your workout routine. Combine this with good sleep habits, stress relief strategies, and a cleaner diet for a comprehensive weight loss plan.
We often hear about superfood products that are available to assist with losing weight, like spices, certain yogurts, or types of rice. As you pursue a clean eating plan, you may ask yourself, “Is basmati rice good for weight loss?”
Going forward, we will explore the potential health benefits of basmati rice,[1] how to prepare it, and how often you should eat it.
Is Basmati Rice Good For Losing Weight?
Yes, basmati rice is good for weight loss. The rice is rich in nutrients while being lower in calories than other carbohydrate sources. Consuming basmati rice in moderation a few times a week can benefit those trying to lose weight.
Is Basmati Rice Good For Weight Loss?
Glycemic Index
One advantage of basmati rice on weight is its glycemic index.[2] The glycemic index, GI, is a system that rates how much a food affects your blood sugar[3] when eaten on its own. If a food has a high GI rating, it is broken down quickly by your body and causes a quick increase in your blood sugar.
When basmati rice is consumed and digested, the energy is released slowly. The slower release of energy can make you feel fuller for longer and balance blood sugar levels, dampening cravings and contributing to weight loss.
Fiber
Another advantage is that brown basmati rice[4] is a whole grain. This means it possesses the bran, germ, and endosperm. The polyphenols and fiber in whole grains make these foods perfect for weight loss. Polyphenols can help with the suppression of food intake,[5] and fiber helps you feel full for longer periods, reducing your chance of overeating.
Looking more closely at the fiber content will answer the question, “Is basmati rice healthy for weight loss?” Due to the preserved germ and bran, brown basmati rice contains more fiber than white basmati rice.
This is an important factor because dietary fiber[6] can reduce levels of LDL (bad) cholesterol in the body. It can also help promote healthy, stabilized blood pressure and improved heart health.
Impact On Gut Health
Whole grains have many health benefits due to their anti-inflammatory and antioxidant properties.[7] The phytochemicals in the bran and germ can act on the gut microbiota and improve gut function. This can help to ensure the proper digestion and absorption of food. This may be protective against weight gain because intestinal permeability[8] (leaky gut) and abnormal microbiota have been associated with being overweight and obese. With supported and strengthened gut function, inflammation may be reduced.[9] This positive influence on inflammatory markers can protect from metabolic disorders like heart disease and type 2 diabetes.
Calorie Content
Eating rice is also beneficial because it is a low-calorie food. The low amount of calories provides some balance for the higher carbohydrate content. Carbs are often regarded as an enemy of weight loss, but they supply the body with the energy it needs to get through workouts and daily tasks.
The Nutritional Value Of Basmati Rice
Basmati rice is a great addition to your diet when eating healthy because of its nutritional properties.[10] In addition to vitamins and minerals, roughly 45 grams of basmati rice contains 0.5 grams of total fat and 3 grams of protein. There are also 35 grams of carbohydrates and 160 calories per serving.
It’s understandable to look at the carbohydrate content and ask, “Is eating basmati rice good for weight loss?” The answer is yes, especially if we highlight that basmati rice is a type of whole grain with complex carbs. Complex carbs contain fiber and other nutrients that support overall health.
Basmati rice is also high in amylose,[11] an element of starch. Amylose has less surface area, making it less accessible to the digestive enzymes and thereby dampening the glycemic response. Furthermore, amylose is reorganized into resistant starch, a type of digestion-resistant carbohydrate that can improve blood sugar and cholesterol levels.
The nutritional value and moderate glycemic index of basmati rice make it a great asset for a balanced diet for weight loss. Basmati rice also contains high amounts[12] of iron, zinc, and magnesium, as well as vitamin E and calcium.
Each of these factors makes basmati rice an excellent dietary choice for promoting weight loss. Additionally, cereals and grains often contain the phytochemicals, antioxidants, and vitamins commonly missing from the average diet. Making this whole grain part of your diet will boost your intake of essential nutrients, supporting overall health on your weight loss journey.
How To Eat Basmati Rice For Weight Loss
Consider Portions
Cooked basmati rice can be used for rice pilafs, stews, or soups. Many flavorful and intriguing recipes are available to help you use basmati rice for weight loss. However, it’s important to consider the changes basmati rice undergoes as it is cooked.
When asked, “Is rice good for weight loss?” the answer is yes. However, remember that rice swells and rehydrates when cooked, increasing the volume. Therefore, when you prepare pilaf or curry with rice, opt for a half cup of rice or less.
Basmati, as a long-grain rice,[13] is long and thin and can be forgiving as it cooks. The result is light and dry, and the grains do not stick together. Many people prefer this texture to sticky rice.
Be Attentive To Cooking Methods
Certain temperatures and cooking techniques can cause fluctuations in the glycemic index of basmati rice. Eating rice directly after being heated will lead to quicker digestion and absorption[14] than cooked rice. This faster digestion and absorption can quickly increase blood sugar levels.
You may get better results by cooking your rice and allowing it to cool before eating it with the rest of your meal. When rice is cooled or chilled, the molecules are remodeled into resistant starches.[15] These starches take longer to digest and absorb, thus prolonging satiety.
Chilled or cold basmati rice can be a great addition to salads, along with lettuce, tomatoes, avocados, and your choice of protein. Cooked basmati rice will still be advantageous because the germ and outer bran become chewy. This lengthens the time you take to chew, resulting in greater satiety.[16]
Utilize Advantageous Food Choices
As you ask yourself, “Can I eat basmati rice for weight loss?” you’ll discover that its benefits can be maximized by pairing certain foods. Ideally, pair basmati rice with other satiety boosters, such as fiber- and protein-rich foods.
Utilize lean protein sources like chicken or turkey. Vegetables like asparagus, spinach, and mushrooms are low-calorie foods that help you feel full for longer periods of time. They also help regulate blood sugar by preventing large spikes.
Basmati rice is a versatile food. The following are a few ways you can enjoy it:
- Made into a pilaf with fruits and nuts for a sweet lunch during the day.
- Paired with peas, carrots, other vegetables, and a protein source.
- Served with beef stew for a savory dinner.
- Prepared with curry, coconut milk, or garlic accompanied by yogurt and herbs for a sweet and savory combination.
Choose Brown Basmati Rice
Whole grains, like brown rice, are considered healthy foods to eat to lose weight. Whole grains are likely to be complex carbohydrates and good sources of fiber while also containing fewer calories. When choosing basmati rice, choose brown basmati rice, as this form provides broader health benefits.
While white basmati rice can be part of your diet, it’s best to have it in moderation. White basmati rice is a refined grain, meaning the germ and bran components have been removed. As a result, essential nutrients have been stripped.
White rice is more likely to contribute to weight gain. White rice has a greater calorie content and a higher glycemic index.[17] The results of various research studies suggest that these effects of white rice consumption may have a role in the development of conditions[18] like diabetes and metabolic syndrome.
Keep brown basmati in your mealtime rotation more often than white basmati rice. For example, eat white basmati rice once a week if you feel it suits your meal. At other times, consider opting for brown basmati rice.
Conclusion
Allowing yourself to enjoy the versatility of basmati rice within a fresh and balanced diet will help with how to lose weight. In addition to what you eat, healthy sleep cycles and helpful stress management techniques can positively influence hormones[19] and support the ability to lose weight. Regular physical exercise, spending time in the sunlight, meditation, and undisturbed sleep can all help you achieve your weight and wellness goals.
Using high-quality weight loss supplements can garner great results as well. Weight loss supplements can drive weight reduction by suppressing your appetite, which prevents excessive calorie intake.
Supplements can offer the antioxidants and nutrients that your diet may be lacking. You can also increase your intake of these nutrients through meal replacement shakes for weight loss. If you don’t have the time or resources to prepare a meal, a meal replacement shake would be a good fit for you.
Adding a moderate amount of basmati rice to various weekly meals can support your weight loss efforts. The food is lower in calories while being nutrient-dense and flavorful.
Frequently Asked Questions
You could eat this type of brown rice daily, but it’s also important to have variety in your diet. Try consuming it several times a week along with other whole grains like quinoa or oats.
Basmati rice has a lower calorie content than other types of long-grain rice. Fewer calories combined with the energy boost and sustained satiety make this a great choice for weight loss.
Basmati rice is better than other types of rice because the lower starch digestibility prevents blood glucose levels from rising as quickly. Basmati rice also contains more non-starch nutrients like protein, fiber, vitamins, and minerals.
Compared to refined grains, basmati rice has had lower palatability[20] among consumers because of its fiber content. Note that the aromatic amino acid content contributes to the nutty and spicy taste, as well as the floral aroma.