For those of us who grew up eating rice as the main staple, there’s nothing more palatable and filling than a rice bowl with – most often chicken or fish, or of mixed green vegetables. Perhaps, if you’re trying to lose a few pounds and love eating rice, take heart! Rice, particularly basmati rice, can be a great addition to your weight loss diet. In fact, the Rice Diet was once popular to help people lose weight and manage some health conditions.
According to Diets in Review, the ultra low-fat meal plan – Rice Diet – was developed in 1939 to help boost weight loss and treat patients with certain conditions such as diabetes, heart disease and high blood pressure. Rice is the staple food in many parts of the world, especially Asian countries, including India. It is naturally low in sodium and has no cholesterol or trans fats. Studies have shown that eating either white or brown rice everyday can promote healthier diets as it leads to increased feelings of fullness. Brown rice, in particular, is rich in fibre and antioxidants, hence, the effect on weight loss is pretty well-known.
How basmati rice aids weight loss
If you’re trying to slim down, opting for the basmati rice seems to be a better option. Basmati rice in its whole-grain form can fit into any healthy eating plan. It is claimed that basmati rice is lower in calories compared to regular long-grain rice. It has a lower glycemic index (GI), making it a better choice when you’re trying to get rid of your belly fat or maintain a healthy weight. Basmati rice has a GI of 52, whereas the GI for white rice is 79. It is said that brown rice has a glycemic index of 55.
Low glycemic foods digest slowly and may help curb hunger, thereby aiding in weight loss. On the other hand, foods with a high glycemic index can cause rapid spikes in blood sugar levels and have been associated with overeating and weight gain.
How to use basmati rice in Rice Diet for weight loss
Basmati rice can well fit into your weight loss meal plan, especially if you’re following the Rice Diet. With slightly floral aroma, basmati rice has a distinctive nutty flavour and pair well with any dish – chicken, fish, or vegetables. One can also use basmati rice for fried rice or pulao. What’s important is that you need to keep a watch on your serving size. Achieving and achieving an ideal body weight is also about following an overall healthy, balanced diet.