Basmati Rice is a classic, and many people continue to enjoy basmati rice due to its’ delicious taste and flavor.
But, is basmati rice good for weight loss? Yes, basmati rice is good for weight loss! It has high fiber, is nutrient-dense, and has higher protein and lower calories compared to other types of rice.
It is important to note, if you can- try and eat brown basmati rice. White basmati rice is what is called a ‘refined grain’ which is typically less healthy for you.
Furthermore, be sure to still limit your basmati rice intake to moderation due to its’ higher calories.
Let’s cover this more in-depth, and explain how basmati rice assists in weight loss fully.
What is Basmati Rice?
Basmati rice is a different variety of rice typically grown in India, Nepal, and Pakistan. Typically speaking, it has a more ‘nutty’ flavor and generally has more taste than normal white rice.
It’s used in many recipes and brings out a diverse flavor in cooking.
With that in mind- let’s talk about its health benefits.
-And, if you’re interested in cooking it, Gordon Ramsay (one of the best chefs ever) made a video about cooking perfect basmati rice!
Full Basmati Rice Nutrition Information
To understand if a food is healthy or not, we oftentimes have to look at the nutrition label.
Here is the full basmati rice nutrition information.
| Nutrients | Amount |
| Calories | 210 calories |
| Carbohydrates | 46 grams |
| Fats | 0.5 grams |
| Proteins | 5 grams |
| Sodium | 2 mg (depends on seasoning) |
| Sugar | 0 grams |
With that in mind, let’s cover some of these facts in-depth and explain exactly how basmati rice is good for weight loss.
Basmati Rice Has High Fiber – Helping You Stay Full and Lose Weight
One of the best ways to actually lose weight is to increase your fiber intake.
But, why? Fiber actually makes you feel ‘fuller’ and slows down the movement of food through your GI tract. Furthermore, it clears out ‘gunk’ in your GI tract, giving you a slimmer appearance and helping your health.
Increased fiber is actually one of the best ways to reduce your chance of colon cancer.
The big thing with fiber and weight loss is that fiber generally just makes you feel more ‘full’. If you’re eating foods low in fiber and low in protein, you’ll feel really hungry again within 20-30 minutes.
On the other hand, if you eat food that’s high in fiber and protein- you’ll have a tendency to feel more full.
This is why you can eat 6 oz of chicken and feel fell for hours, and likewise eat 100 grams of cookies and feel hungry within 30 minutes.
The chicken has much higher protein and fiber- both of which take longer to digest.
And in this instance, basmati race has much higher fiber than normal white rice. In fact, it can nearly be double.
Basmati rice typically has around .7-1 gram of fiber per cup of rice. Meanwhile, white rice typically has .4-.6 grams of fiber.
At first glance you might think that’s not a lot of fiber- but we actually need very little fiber to actually have significant health benefits. Unfortunately, the truth is- our daily recommended value of fiber is around 20-30 grams a day- and most Americans aren’t even reaching 10 grams.
Basmati Rice is Very Nutrient Dense
Basmati Rice is very nutrient-dense- which is something many of our processed foods lack nowadays: nutrients.
Basmati rice has a mix of: Zinc, Folate, Thiamine, Iron, Copper, Phosphorus, Magnesium, Selenium, and more.
Most foods these days barely have any of that!
These vitamins are super important for our health and well-being.
Furthermore, these vitamins and minerals are really important for weight loss. When we are deficient in a nutrient, our body has intense cravings to try and get that nutrient in our body.
This is often how ‘pica’ happens- the act of eating inedible objects due to an irresistible urge to eat said object despite it not making sense. This is actually really common- especially after pregnancy.
Generally speaking, pica is usually caused by anemia- an iron deficiency. But pica can take the form of many nutrient deficiencies.
Because of this, eating nutrient-dense foods like basmati rice can seriously reduce cravings- especially if you’re seemingly having unsatiable cravings.
The large range of nutrients can help reduce general cravings, help hormonal balance, and help general bodily functions.
Basmati Rice Has Higher Protein Than Normal Rice
While rice isn’t the highest protein food- comparatively speaking it isn’t the worst.
Rice has a ‘moderate’ amount of protein. Unless you’re a bodybuilder or someone trying to build a serious amount of muscle- rice has a decent amount of protein and should not be ignored in a meal.
Generally, white rice has less than 4 grams of protein per cup, meanwhile basmati rice has 5 grams of protein per cup.
Sure, this isn’t by any means too remarkable. Yet, when you consistently eat basmati rice over time it starts to add up.
And really, since most people don’t need a ‘ton’ of protein- that little amount actually adds up. Assume you have 2 cups of basmati rice a day, that’s around an extra 3-5 grams of protein a day- that can really add up.
Surprisingly, even low numbers of protein make a huge difference in our bodies.
And really- if that 4-5 grams of protein is what it takes to keep you in that state where your body doesn’t break down muscle, it may be invaluable.
Remember, when are deficient in protein that’s a big problem- that’s when we get a lot of that muscle breakdown occurring. If we can stay at that daily recommended protein value where we aren’t losing any muscle that’s ideal.
What About The Calories?
So, as we all know- the only real way to lose weight is just to eat less calories than you burn every day.
Yes, that means if you ate only cookies every day- as long as it was under than that calorie number you would lose weight.
Now- don’t jump the gun on this. If you only eat 12 cookies a day- even if you’re losing weight, you will feel horrible, your hormones will have major issues, and you’ll get sick- like literally, your immune system will start to fail.
That’s why we need to evaluate foods on matters like: how full it makes you- as we’ve done earlier.
But, it doesn’t matter if a food makes you feel incredibly full if you’re still gaining weight- which is why the calorie number matters.
Now, basmati rice, like all rice, is typically moderate-high in the number of calories it has. It is way lower than sweets like cake or cookies- but is way higher than things like vegetables or meat.
So- what’s the takeaway? Eat basmati rice in moderation. Enjoy 1-2 cups with it per meal, but don’t overdo it and eat 10+ cups of basmati rice a day- this might actually cause you to gain weight.
Use it as a solid, complex- healthy carbohydrate to eat with meat to help regulate your health, keep you feeling full, and lose weight. But, in moderation my friends.
Basmati rice typically has around 200 calories per cup of rice. So, it isn’t anything crazy high- and not anything crazy low either.
Rice is Also High In ‘Volume’ – Assisting Weight Loss
One thing you don’t want when you’re losing weight is ‘low volume’. But- what do I mean by that?
Let’s say you eat 1 cookie that is 300 calories, or you eat 4 cups of vegetables (basically, A LOT of vegetables) that is 300 calories. They are the same calorie number- but which one will make you “fuller”?
That’s right, all those vegetables. That’s because you’re eating a “large volume” of foods which takes your stomach longer to digest. This reduces hunger.
In fact, when some people eat this much food they feel like they cannot eat at all for HOURS- which is what most of us who are trying to lose weight want. We want to be able to feel feel for a long time so we aren’t reaching to the snack drawer for more.
Commonly Asked Questions
Brown vs White Basmati Rice
If you can, always pick brown basmati rice. It is way healthier for you and contains much more nutrients. White rice is typically ‘refined’ and has many of the nutrients taken out.
Typically, brown basmati rice has more zinc, fiber, and phosphorus, and generally makes you feel ‘fuller’. White basmati rice is easier to digest- especially if you have IBS or allergies- but is unhealthier and may cause you to feel hungrier faster.
Disadvantages of Eating Basmati Rice Everyday
Basmati rice is a very healthy food to eat every day. However, some reports state it can be high in arsenic, can be a little rougher on the stomach, is higher on the ‘glycemic index’, and isn’t a “complete” protein. Meaning, you need to get the rest of your amino acids from other foods too.
While it’s a good food to have most of the time, everything in moderation my friend- be sure to switch it up here or there.
Is Basmati Rice Good For Fatty Liver?
Fatty liver disease is tough to eat with.
According to Pramod Kerkar MD, basmati rice can be good for fatty liver as long as you make sure you purchase brown basmati rice- NOT white basmati rice.
Does White Basmati Rice Make You Fat?
While you only get fat by eating too much- white basmati rice helps this by making you feel hungrier, having a higher glycemic index, and having less nutrients. It is best to eat brown basmati rice when you can to lose fat.
However, white basmati rice in moderation is not, generally speaking, a cause of fat gain.
Is Basmati Rice Good For Diet Than Normal Rice?
Basmati rice typically is better for your diet than normal rice. This is because it has higher fiber, higher protein, and more nutrients than normal rice– this all aids in weight loss and hunger regulation.
Which Rice is Best For Weight Loss?
Typically speaking, brown rice of any variety is best for weight loss. Brown basmati rice is highly recommended as it has great taste, higher protein, higher fiber, and lots of nutrients.
Can I Eat Basmati Rice On A Low Carb Diet?
No, you cannot eat basmati rice on a low carb diet. Basmati rice has around 50 grams of carbohydrates per 1 cup of rice. Most low carb diets require carbs MUCH lower than that.
You would have to eat very little basmati rice to make this diet work.
Does Basmati Rice Have Carbs?
Yes, basmati rice has a lot of carbs. Typically, there is around 50 grams of carbs in a 1 cup serving. Basically ALL rice has a lot of carbs in it- not just basmati rice.
Is Basmati Rice Keto-Friendly?
Basmati rice has around 50 grams of carbs in a 1 cup serving, so no, Basmati Rice is NOT Keto Friendly.
Is Brown Basmati Rice Good For Weight Loss?
Yes, brown basmati rice is good for weight loss as it has higher protein, higher fiber, and more nutrients. This means when you eat basmati rice, you will feel ‘fuller’ and get less hunger pangs. Plus, the volume of basmati rice helps you feel fuller as well, as it takes more time for your stomach to digest.
Is Basmati Rice Good For You?
Generally speaking, brown basmati rice is good for you. It has higher fiber, higher protein, and is very nutrient-dense. This means it is very good for your health and will help you lose weight too!
Is Basmati Rice High In Calories?
Kind of, ALL rice is high in calories, including basmati rice. However, basmati rice isn’t super ‘high’ calorie- it only has around 200 calories per cup of rice. So, while it isn’t that high- it’s best you don’t overeat a ton of rice. But keep in mind, basmati rice has high fiber and protein, which helps keep you full.
What am I trying to get at? Well, choose basmati rice over different types of rice, and definitely over things like candy. It is a healthier food for you- just remember to not eat like 50 pounds of it a day or anything.
Conclusion – Is Basmati Rice Good For Weight Loss?
Yes, basmati rice is very good for weight loss. It has high fiber, high protein, and is very nutrient dense. It is perfect for keeping you feeling full longer and reducing hunger pangs- which is perfect for weight loss.
Remember my friends, everything in moderation. Having 10 cups of basmati rice a day isn’t good for losing weight, but enjoying 1-2 cups of rice with chicken or a meat entree is a great way to eat healthily and keep off the fat.
