With its aromatic fragrance and fluffy texture, basmati rice is one of the most popular rice varieties. However, when it comes to weight loss, you may wonder if basmati rice is a good choice or if you’re better off avoiding rice altogether.
The answer isn’t quite so black and white. Basmati rice can be included in a weight loss diet, but portion control and preparation method are key. Read on to learn more about basmati rice nutrition, as well as tips for enjoying basmati rice as part of a healthy weight loss plan.
Nutrition facts
First, let’s look at the basmati rice nutrition facts. A 1⁄4 cup uncooked serving (46 grams) of basmati rice contains:
- 160 calories
- 0 grams of fat
- 34 grams of carbohydrates
- 3 grams of fiber
- 4 grams of protein
As you can see, basmati rice is low in fat and provides some fiber and protein. However, the majority of calories come from carbohydrates. Specifically, a serving of basmati rice contains over 30 grams of starch.
Glycemic index
One important factor to consider is the glycemic index (GI). This measures how quickly a food causes blood sugar to rise. Foods with a high GI may promote spikes and crashes in blood sugar, which can stimulate hunger.
Basmati rice has a relatively low GI, ranging from 59–69 on the GI scale. This means it is digested more slowly than high GI foods like white bread.
The lower GI of basmati rice may help control appetite and blood sugar levels compared to high GI foods.
Is basmati rice good for weight loss?
Now that we’ve looked at the nutritional value of basmati rice, is it actually a good choice when you’re trying to lose weight?
Here are a few key considerations:
Portion size
Rice is high in carbohydrates, which means it also contains a lot of calories in a small serving. Consuming large portions can easily lead to excessive calorie intake, potentially resulting in weight gain.
The key is keeping portions small. Stick to a 1⁄4 cup uncooked serving of basmati rice, which provides around 160 calories.
Preparation method
How you prepare basmati rice also impacts its effects on weight loss. Enjoying basmati rice as part of a dish along with lean protein, vegetables, and healthy fats can help control hunger and blood sugar response.
Meanwhile, eating basmati rice alone or as the main portion of your meal may cause spikes in blood sugar. Pairing basmati rice with fiber- and protein-rich foods helps promote satiety.
Weight loss diet
As part of a reduced calorie diet for weight loss, basmati rice can help provide satisfaction and fullness. Especially when combined with vegetables, lean proteins, and healthy fats, a small serving of basmati rice can be an excellent addition to a weight loss meal plan.
Just be sure to watch your portions and prepare it properly by avoiding excess oils and fats.
Benefits of basmati rice
Not only can basmati rice be included on a weight loss diet, but it also provides some additional health perks. Here are a few of the top benefits of basmati rice:
Rich in antioxidants
In addition to essential vitamins and minerals like thiamine, niacin, vitamin B6, magnesium, and iron, basmati rice contains beneficial plant compounds like flavonoids and phenolic acids. These antioxidants can help reduce inflammation and protect cells from damage.
May promote heart health
Some research indicates that the fiber, magnesium, and plant compounds in basmati rice could help reduce several heart disease risk factors, including high cholesterol and high blood pressure.
Contain resistant starch
Basmati rice contains a type of carb called resistant starch, which functions like fiber. Resistant starch moves through the digestive tract undigested. It may help improve blood sugar control, digestive health, and satiety.
Low glycemic index
With a lower glycemic index, basmati rice doesn’t spike blood sugar levels as quickly as many other grains. This makes it a smart choice for people with diabetes who are looking to keep blood sugar stable.
Tips for cooking basmati rice
Wondering how to prepare basmati rice at home? Here are some simple tips for cooking up fluffy, delicious basmati rice perfectly every time:
Rinse the rice
Rinsing basmati rice before cooking can help remove excess starch for fluffier grains. Place rice in a mesh strainer and rinse under running water for 30 seconds.
Use a pot with a tight-fitting lid
Cooking rice in a heavy pot with a tight-fitting lid allows it to cook evenly while absorbing the proper amount of liquid.
Use the right rice-to-water ratio
Combine 1 cup basmati rice with 1 3⁄4 cups water in your pot. This proportion allows for perfectly cooked rice every time.
Allow it to rest
After cooking basmati rice on the stovetop, let it rest for 5 minutes with the lid on before fluffing with a fork. This allows the rice to finish steaming.
Simple ideas for basmati rice recipes
In addition to enjoying basmati rice plain, there are endless possibilities when it comes to recipes. Here are just a few healthy meal ideas that use basmati rice:
Stir fries
For a quick veggie stir fry, simply cook basmati rice then toss it with your choice of sliced veggies like bell peppers, broccoli, carrots, etc. Season with reduced sodium soy sauce, fresh ginger, garlic, sesame oil, and a sprinkle of chili oil if you like heat.
Burrito bowls
Build a hearty burrito bowl by layering cooked basmati rice with canned black beans, salsa, avocado, plain Greek yogurt, and lean protein like grilled chicken or fish.
Curries
Basmati rice pairs perfectly with just about any vegetable or meat curry. Try making Thai red or green curry, chickpea coconut curry, or chicken tikka masala over a small bed of fluffy basmati rice.
Breakfast
For a fiber- and protein-packed start to your day, enjoy basmati rice with eggs any style, nuts, fresh fruit, milk, or yogurt.
Salads
Incorporate cooked, chilled basmati rice into your leafy green salads. The rice will add substance and soak up the salad dressing.
Stuffed vegetables
Get creative with stuffed peppers, tomatoes or zucchini boats by mixing together cooked basmati rice with veggies, beans, lean protein, herbs and spices.
Rice bowls
Build a hearty and balanced rice bowl by topping cooked basmati rice with your choice of grilled or roasted veggies, proteins like chicken, fish, tofu or chickpeas, avocado, nuts, seeds, herbs, and a healthy dressing like tahini, vinaigrette, salsa or peanut sauce.
How much basmati rice per day for weight loss?
When eating basmati rice as part of a weight loss diet, how much per day is appropriate?
Here are some general guidelines for fitting basmati rice into your daily calorie deficit:
| Daily calorie target | Recommended basmati rice serving |
|---|---|
| 1200 calories | 1/4 cup 2-3 times per week |
| 1500 calories | 1/4 cup 4-5 times per week |
| 1800 calories | 1/4 cup daily |
As you can see, daily calories determine an appropriate serving amount and frequency for weight loss. Focus on a single 1⁄4 cup portion per meal and limit intake if you have a low calorie target.
Better alternatives to basmati rice
Although basmati rice can be part of a healthy weight loss diet, you may want to mix things up and try alternatives that fit your calorie and nutrient needs.
Here are a few ideas:
Cauliflower rice
By pulsing cauliflower florets in a food processor until rice-like, you can make “cauliflower rice” that has fewer carbs and calories than basmati rice.
Quinoa
Quinoa provides more protein than basmati rice. It has a nutty flavor and fluffy texture when cooked.
Barley
Hulled barley is rich in fiber to support satiety and digestion. Pearled barley cooks quicker than other barley varieties.
Wild rice
Compared to basmati, wild rice is lower in carbs and calories and provides more fiber, magnesium, zinc, and antioxidants.
Brown rice
For a nutrient boost, opt for brown basmati rice or brown rice instead. Brown rice retains the fiber-rich bran, unlike white rice.
Beans and legumes
Beans like chickpeas, black beans, and lentils offer a wealth of protein, fiber, and important micronutrients.
Frequently asked questions
Here are answers to some common questions about eating basmati rice for weight loss:
Is basmati rice low carb?
No, basmati rice is not low carb. A 1⁄4 cup uncooked serving contains over 30 grams of carbs, primarily in the form of starch. However, it is lower in carbs than short grain white rice.
Is basmati rice gluten free?
Yes, pure basmati rice with no additives is naturally gluten free. This makes it a good option for anyone avoiding gluten.
Is basmati rice healthier than white rice?
Basmati rice is slightly healthier than regular white rice. Compared to white rice, basmati rice has a lower glycemic index, more fiber and protein, and more beneficial antioxidants.
Does basmati rice make you fat?
Eating basmati rice does not directly make you gain fat. However, it is dense in calories and carbs, so eating too much can lead to excess calorie intake and weight gain over time.
Is basmati rice good for diabetics?
Basmati rice may be a healthier choice for diabetics than high glycemic index grains like white bread or short grain white rice. But portion control is still important to prevent blood sugar spikes.
The bottom line
Enjoyed in moderation alongside a balanced diet and active lifestyle, basmati rice can be a nutritious component of a weight loss diet. Pay attention to portion sizes, combine it with fiber and protein, and experiment with alternative grains to meet your health goals.