Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
basmati rice weight loss can it help you stay fit?
Introduction to basmati rice
Basmati rice has often described as nutty or floral there is one compound found in basmati rice 2-acetyl-1-pyrroline, which present in higher concentration than other types of rice. Basmati Rices are longer in size and light fluffy in texture and premium basmati rice is often aged for 1 to 2 years before packaging which reduces aging and moisture content.
Normal basmati contains more carbs which is good source of energy and low in fat and sugar, micronutrients contain small amount of B vitamins and minerals like magnesium, phosphorus and potassium.
Is basmati rice Good for weight loss
- Lower glycaemic index benefits: Basmati rice has low GI which is 50 – 58 good for slower rise in blood sugar, which helps regulate hunger and reduces fat storage signals.
- Fibre content and digestion: Brown basmati contains 3 times more fibre than regular rise which is good for digestion and satiety that reduce craving and promotes a healthy gut both linked to weight management.
- Portion control: In our weight loss journey we need to strict to our diet to eat in moderation if things are healthy that doesn’t mean you can eat more.
Which is better for weight loss: white basmati or brown basmati rice?
Nutritional differences
- Calories & carbs: Both white and brown rice basmati contains same calorie count with per count serving and same in complex carbs.
- Fiber: Brown rice basmati has 3 –4 times more Fiber than white regular basmati which slow the digestion and helps control appetite.
- Vitamins & minerals: Brown rice basmati contains more vitamins B, magnesium, phosphorus, and antioxidants better for gut health, but White basmati loses much of this during refining.
Which is better for weight loss?
Brown basmati generally good for weight loss because higher in fiber and lower GI help you stay full longer, stop craving and support good energy levels. Where white basmati isn’t bad, but it digests more quickly which may make it harder to portions sizes.
How to eat basmati rice for weight loss
- Control the portion size: In weight loss journey generally, we need to control our hand to consume more and 1 cup cooked rice per meal is enough.
- Healthy cooking methods: Basmati with boiled and steam way should cook with slightly less water so it stays firmer because firmer rice digest slowly and move slow to absorb nutrients properly.
- Paring basmati rice with vegetables and proteins: Combining rice with protein rice food like fish, eggs and chicken which slows digestion keep full for longer which preserve lean muscle during weight loss.
Basmati rice benefits for weight loss
- Lower glycaemic index (GI): Basmati has medium GI score which is lower in GI compared to regular white rice which means it raise blood sugar more slowly and reduce cravings.
- Supports energy levels: Basmati contains complex carbohydrates which release energy more gradually compared to short grins Rices. This help avoid sudden energy crashes which often lead to snacking.
- Digestibility and comfort: Compare to other whole grains basmati rice can digest easily which is slowly absorb nutrients by small intestine good to digest, prevents bloating and discomfort, which help you to stay consistent during weight loss journey.
- Pairing meals: You can pair basmati rice with multi vegetables, protein and legumes for additional nutritional benefits and enhance the taste helps you to keep in track.
Tips to involve basmati rice in your daily diet plan
Meals prep ideas with basmati rice
- Protein rice bowls: Cook basmati rice and add grilled roasted veggies with masala and store in containers for easy grab-and-go meals.
- Veggies stir fry with basmati rice: You can use cooked rice and pour it with the mix of veggies curry for fast meal try to use minimal oil.
Healthy basmati rice recipes for weight loss
Vegetable & chicken rice bowl
Ingredients
- Cook basmati rice in portion
- Grill chicken with spices
- Add chopped streamed broccoli and carrots for toppings
- Mix it with veggies and ghee and use salt for taste
- Add lemon salt at the last for taste enhancements
Methods
- ½ cup cooked basmati rice
- 100g grilled chicken
- 2 cups steamed broccoli, and carrots
- 1 tsp olive oil
- Lemon juice
- Salt
- Pepper
Brown basmati rice & lentil khichdi
Ingredients
- ½ cup brown basmati rice
- ½ cup moong dal
- 1 tsp ghee
- ¼ tsp Turmeric
- 1 tsp Cumin
- 1 inched Ginger pealed (chopped)
- ½ cup Spinach (chopped)
- Salt for taste
Methods
- Soak basmati rice with lentils for 20 min.
- Add cumin, ginger, spinach and salt
- Wait for 2 to 3 whistles
- Then serve it with curd
Possible drawbacks of eating basmati rice for weight loss
- Portion control issues: Rice is calorie dense and easy to overeat and eating large portions can quickly push you out of your weight loss journey.
- Carb heavy food: Rice is rich in carbohydrates with little protein or fat. If you eat rice without pairing it with protein and veggies, which leading to slower fat deductions.
- Using lots of ghee and butter: Can make them calorie – heavy and if you cook restaurant-style basmati rice dishes like biryani or fried rice often contains hidden calories.
Conclusion
Basmati rice for weight loss is good options, but you should eat this in moderation compared to calorie where white basmati rice contains more calories which is less beneficial during weight loss. Basmati rice has low GI rice for weight loss means it can digest in natural speed of guts which maintain energy levels and prevents sudden hunger spikes already mentioned some basmati diet plan. Some people often ask how to eat basmati rice for weight loss so first I will suggest consult with your dietician which gives you proper guidance based on your body needs.
Yes, basmati rice support weight loss when eaten in moderation and paired with protein and vegetables are good during weight loss.
Yes, you can eat basmati daily as long as portion sizes are controlled and your overall diet is balanced don’t eat too much rice mix it with veggies could work perfectly.
1 cup of cooked basmati rice per meal is good for calorie deficit and eat with veggies and lentils.
No, rice doesn’t need to be avoided. You can have it with proper portion control and pairing rice with veggies could be better options.
Yes, cooling and reheating basmati rice slightly reduce the number of calories in your body absorbs because of a process that increases something called resistant starch.
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