Is basmati rice good for weight loss?

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Basmati rice is one rice variety with a significant difference. With a unique aroma and nutty flavor that distinct it, basmati rice is native to India and Pakistan. It is a long, slender grain with a pointy edge. You can find two varieties of basmati rice in the market: brown and white.

Is basmati rice good for weight loss?
Bismati rice is good for weight loss

The brown basmati rice is considered healthier than the white basmati rice. This is because it is unprocessed as opposed to the white rice which has been treated (germ and bran removed). Nonetheless, they are generally safe and healthy for consumption, especially for people with a wheat allergy or celiac disease due to their gluten-free content.

Nutritional value of Basmati rice

Unlike the conventional white rice; basmati rice has lower calories content. However, it is sufficient in minerals such as: Phosphorus, Fiber, Copper, Zinc, Magnesium, Niacin and others.

A cup or serving of basmati rice contains:
52g of Calories
46g of Carbs
0.7g of Fiber
0.5g of Fat
Vitamin B1, B6
and more…

Health Benefits of Basmati rice

There are a lot of potential health benefits attached to basmati rice. Why not? It is high in nutrients. It is also potentially low in dangerous compounds.

Aids digestion: Basmati rice contains dietary fiber in good amounts that makes it easily digestible. Eating basmati rice can aid digestion and prevent digestive issues like constipation, bloating etc.

Promotes Cardiovascular health: Basmati rice, especially brown basmati rice is low in arsenic, thus makes it good for the cardiovascular system. It can help increase cardiovascular function, and prevents heart diseases and other associated conditions.

Controls blood pressure levels: Due to its unsaturated fat content, consumption can help keep blood pressure levels in check, as well as cholesterol levels.

Decrease risk of hypertension: The presence of Magnesium and Potassium may also help reduce the risk of hypertension and other disorders related to irregularities in blood pressure.

Manages Diabetics: Most diabetic patients usually tick off rice from their menu due to the carbs content. But with basmati rice, this isn’t the case. Basmati rice is not only a good dietary addition, but also a great meal source for diabetic patients. It has a low glycemic index of between 50-58.

Basmati rice for Weight loss: Is basmati rice good for weight loss?

Basmati rice is highly recommended for individuals who intend to lose weight. It has a lower glycemic index compared to other rice varieties, which makes it suitable for losing weight and belly fat. High glycemic index foods, on the other hand, can cause a spike in blood sugar levels and lead to weight gain.

Due to its low glycemic index, basmati rice is rich in fiber, and can help keep you full, curb hunger and give the feeling of satiety for a long time.

More so, consumption can help improve your digestive system, due to the high fiber content. Thus, enabling fast metabolism and distribution of nutrients. Which in turn, prevents accumulation of fats and weight gain.

How to use Basmati rice for Weight Loss

Basmati rice can fit into any weight loss meal plan. This rice variety also goes well with any sort of dish. It can be paired with stew, fish, or vegetable sauce.


If you’re trying to maintain a healthy weight and reduce belly fat, basmati rice can be a great addition to your weight loss diet. What’s important, is to keep the serving in moderation. Keep in mind that in maintaining a healthy weight, a moderate healthy and balanced diet play a huge role.

Stella-maris Achumba


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