Basmati rice is a type of long-grain rice that contains fewer calories and carbohydrates than other types of rice. A diet low in calories and carbohydrates can help with weight loss. However, consuming any food in large amounts can lead to weight gain, regardless of the type of food. Therefore, maintaining a balanced diet and engaging in regular physical activity are key to achieving and maintaining a healthy weight.
Rice is our staple food. It is high in fiber and carbohydrates, which help maintain high energy levels and improve digestive health. People trying to lose weight should eat less rice. However, you can add rice, especially basmati rice, in moderation to your diet to help you lose weight.
Indian and South Asian cuisine frequently uses a variety of rice known as basmati. Cooked basmati rice has a distinct popcorn-like aroma. The Hindi word for “basmati” is “full of aroma” or “fragrant”. It is also known as the “fragrant rice queen”.
It comes in brown and white forms and is renowned for its nutty flavor and pleasant fragrance.
Nutritional values of basmati rice
Each serving is typically high in calories and carbs, although the precise nutrients depend on the particular strain of basmati. According to USDA100g of basmati rice contain:
- calories: 356 calories
- Protein: 6.67 grams
- Large: 1.11g
- Carbohydrates: 77.8g
- Fiber: 2.2g
- Iron: 0.8mg
Is basmati rice good for weight loss?
Basmati rice is a superior choice if you’re trying to lose weight when you can’t skip rice. Any healthy diet can include basmati rice in its whole grain form. Some studies claim that basmati rice has fewer calories per serving than regular long-grain rice. Due to its low calorie content and glycemic index (GI), it’s a healthier option if you’re trying to maintain a healthy weight. Regular white rice has a GI of 79, while basmati rice has a GI of 50. Brown rice has a glycemic index of 55.
Foods with a low glycemic index have a slow rate of digestion, which promotes satiety and promotes weight loss. On the other hand, high glycemic index foods are linked to overeating and weight gain because they can quickly raise blood sugar.
In contrast, brown basmati rice contains slightly more calories, carbs, and fiber. In addition, it offers a higher content of phosphorus, magnesium, zinc, vitamin E, potassium and potassium.
You can consume it with dishes like chicken, fish or vegetables. The most crucial step is to pay attention to your portion size. Following a healthy, balanced diet is essential for achieving and maintaining an appropriate body weight.
Note from The Fitness Freak
Brown basmati rice is a whole grain since it includes the germ, bran, and endosperm, the three components of the grain. There are many health benefits to eating whole grains. For example, eating whole grains reduces the risk of cancer, heart disease and premature death. Additionally, regular consumption of whole grains, such as brown rice, was associated with a lower risk of type 2 diabetes in another study.
Benefits of Basmati for Weight Loss
Basmati rice also offers several health benefits that can lead to weight loss.
Low glycemic index
Basmati rice has a significantly lower glycemic index than other varieties, especially white rice. Basmati rice has a moderate to medium glycemic index, falling to 50. Studies show that once you digest it, it releases its energy slowly. As a result, it keeps blood sugar levels stable. Small portions of basmati rice can be part of a balanced diet if you have diabetes.
low in calories
Basmati rice contains fewer calories and carbohydrates than other types of rice. For example, a cup of cooked Basmati rice contains about 205 calories and 45 grams of carbohydrates. In contrast, the same amount of white rice contains about 242 calories and 53 grams of carbs. Therefore, it implies that by choosing Basmati rice over other types of rice, you can reduce your calorie and carbohydrate intake without sacrificing taste.
satiating
Moderate GI basmati rice is absorbed more slowly, which can help regulate blood sugar and keep you feeling full longer. This benefits weight loss as it can help prevent overeating and food cravings.
Contains complex carbohydrates
Basmati rice is also a good source of complex carbohydrates. Complex carbohydrates are a healthy source of energy, providing a steady release of energy over time, largely preventing blood sugar spikes. This can help you avoid the energy shock and cravings that come with eating refined carbs.
Rich in Vitamins and Minerals
Basmati rice is also rich in essential vitamins and minerals, including vitamin B6, vitamin D, and potassium. These nutrients are necessary for the maintenance of good health. They may help support weight loss by helping regulate metabolism and promote muscle growth.
Gluten free
Basmati rice is also gluten-free, making it a great option for people with gluten sensitivities. Also, it can be beneficial for weight loss. Usually, gluten-sensitive people often find it difficult to lose weight. As a result, eliminating gluten from their diet can help improve metabolism and digestion.
Versatile
You can enjoy Basmati rice in many ways, making it easy to incorporate into your diet and add variety to your meals. Eat it with legumes, meat and vegetables, and you will have a complete meal.
Low fat
Basmati rice is a great option for weight loss because it’s low in fat and cholesterol. It also means you can enjoy Basmati rice without worrying about consuming excessive amounts of unhealthy fats, which can contribute to weight gain.
Other Benefits of Basmati Rice
Improves heart health
You can reduce the risk of heart disease by eating healthy grains like brown basmati rice. Eating whole grains can lower blood cholesterol levels. They also help lower blood pressure, which is a risk factor for heart disease.
Cancer prevention
Compared to white basmati rice, brown basmati rice contains 20% more fiber overall. Studies suggest that diets with more fiber may reduce your risk of certain malignancies, particularly colorectal cancer.
Better brain health
B vitamins are abundant in basmati rice, especially B1 (thiamin). Each serving contains 22% of the recommended daily intake. Thiamine is essential for maintaining healthy brain function, and a lack of it can lead to Wernicke’s encephalopathy.
Aid in digestion
Basmati rice contains a lot of fiber. Therefore, an increased intake of dietary fiber may reduce the incidence of type 2 diabetes. Conversely, constipation and other digestive problems may result from a low fiber diet. Because the fiber in basmati rice is soluble, it provides bulk and aids in proper digestion.
Brown Basmati or White Basmati: Which is Healthier?
White basmati, unlike brown basmati, is a refined grain. It removes essential nutrients during processing. According to researchEating more refined grains may increase the incidence of type 2 diabetes and negatively impact blood sugar regulation.
A to study found a correlation between consumption of white rice and an increased risk of obesity. However, it is essential to note that the bran, which provides most of the nutrients, including fiber, in the white variant, is removed during production. Therefore, white rice contains more carbs and less fiber than brown rice, causing these effects. So, you can use white basmati rice in moderation. However, brown basmati may be a healthier choice in general.
Note from The Fitness Freak
Arsenic is a toxic heavy metal that can harm your health and increase your risk of diabetes, heart problems and certain cancers. Compared to other types of rice, basmati is often lower in arsenic. However, compared to the different types of rice, several studies found that basmati rice from California, India or Pakistan contains one of the lowest amounts of arsenic.
Conclusion
All over the world, especially in Asian countries like India, rice is a staple food. One of its nutritious varieties, basmati, offers several health benefits. Basmati has a stronger flavor and longer grains than other rice varieties. It consists of some essential vitamins and minerals. Plus, contains no cholesterol or trans fats, and the sodium content is naturally low. It has white and brown varieties.
Eating rice in moderation can help people follow a healthier diet because it fills them up. Choose brown basmati rice whenever possible, as studies suggest that white rice and other processed grains cause several health issues.
Sources of support
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https://fdc.nal.usda.gov/fdc-app.html#/food-details/2121458/nutrients
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