Basmati rice can help Weight Watchers lose weight! This statement may make many uncomfortable, as people have always heard that rice makes them fat. Obviously, excess of anything can be harmful. Likewise, having a large portion of your diet dedicated to rice may make you obese. But when you cut the portion and choose basmati rice instead of starchy one, it makes a difference!

Basmati rice is long-grained and is low in carbohydrates and calorie as compared to other rice varieties. Rice is a kitchen staple in India, used in majority of dishes. The availability of more fibres makes rice helpful in digestion and maintaining energy.

Nutritional value basmati of rice

As per USDA, 100 grams of basmati rice contains:

Calories: 356 kcal
Fat: 1.11 g
Protein: 6.67 g
Fibre: 2.2 g
Iron: 0.8 mg
Carbohydrate: 77.8 g

How does basmati rice help in weight loss?

Basmati rice has several benefits which helps in weight loss. Here’s how.

Low glycemic index

Compared to other rice varieties, basmati rice has a lower glycemic index of 50. Once digested, it releases energy slowly, keeping sugar levels stable. Diabetics can include basmati rice in their diet in small portions.

Complex carbs release energy slowly and steadily

Since basmati rice contains complex carbohydrates, it offers a steady energy level and prevents sugar spikes. Also, it prevent energy crash.

Low calories

Compared to other rice varieties, basmati rice has a low calorie count. While one cup of cooked simple rice contains 242 calories and 53g of carbohydrates, a cup of cooked basmati rice has 205 calories and 45g of carbohydrates. So, including basmati rice significantly reduces you calorie intake, however, the condition is to limit the intake portion.

Rich in essential minerals and vitamins

Basmati rice contains vitamin D, vitamin B6, and potassium to maintain good health. They promote muscle growth and regularise metabolic activities in the body.

Low fat

This rice variety is low in fat, which leads to no accumulation of cholesterol in body. And no fat means weight loss!

No gluten

Basmati rice has no gluten means those having gluten sensitivities can have it. Having a gluten-free diet is linked to weight loss.

Conclusion

Rice is a staple diet in India. Basmati is a nutritious variety with lower calories, low glycemic index, low fat, and other nutrients vital to losing weight. However, the secret mantra is to eat basmati rice in moderation to reap its benefits.