6 weight loss friendly rice varieties (and how to further minimise its calories) | The Times of India (2024)

FAQs

Which rice is best for weight loss in India? ›

Matta rice, also known as Kerala red rice is rich in fibre, which is beneficial in weight loss, boosts your feeling of fullness and helps in digestion.

Cauliflower rice is low in calories and high in fibre, making it a great rice alternative for people looking to lose weight. It is a new food trend that has come to substitute traditional white rice. It is full of antioxidants like vitamin A and vitamin C, which helps remove free radical particles from your body.

"Black rice has been shown to have the highest level of antioxidants of all rice varieties, due in large part to the anthocyanin content—a powerful anti-inflammatory that gives the grains their dark purplish hue—as well as flavonoids and carotenoids," explains Megan Roosevelt, RDN, LA-based registered dietitian, ...

Basmati rice is high in B vitamins, including B1 (thiamine). It has 22% of your daily recommended intake in each serving. Thiamine is crucial for brain health, and a deficiency can lead to a condition called Wernicke encephalopathy.

Brown rice is the most recommended variety for those hoping to lose weight. Loaded with dietary fibre, brown rice boosts metabolism and has 111 calories for every 100 grams.

Slim Rice is a low-calorie, low-carbohydrate, and gluten-free konjac rice that helps in weight loss and healthy living.

Basmati rice, grown in India, Pakistan, and California, has less arsenic. This makes it safer to eat regularly than other types of rice. Modern science has found that basmati rice is easily digestible and has a medium glycemic index (GI), causing only modest changes in blood sugar levels when consumed.

The 7-Day Rice Diet calls for three meals based on the four food groups (an improvement on most popular diets) and limits foods high in fat, cholesterol and sodium. The 13 recipes that are part of the 7-Day Rice Diet conform strictly to the parameters of the diet.

Best Time to Eat Rice to Lose Weight

If your goal is to lose weight, studies suggest that lunch is the best time to eat rice. Boiling or steaming the rice instead of frying or cooking it in oil or fat is recommended. Additionally, it is beneficial to pair rice with high-fiber vegetables or protein sources.

Brown rice

Unlike white rice, it still contains the bran layer and the germ, both of which pack a significant amount of nutrients. For example, brown rice bran contains the flavonoid antioxidants apigenin, quercetin, and luteolin. These compounds play an important role in disease prevention ( 1 ).

Is jasmine or basmati rice better? ›

Nutrition-wise, both jasmine and basmati contain just trace amounts of fat and will give you a little protein boost, but basmati has a lower glycemic index (around 57-67 to jasmine's 68-80 range), meaning it raises blood sugar more slowly and creates a better effect of fullness.

It also has a lower glycemic index, which means its carbs are more slowly converted into blood sugar, making it more ideal for people with diabetes or prediabetes. That said, it's perfectly fine to enjoy white rice in moderation without feeling guilty.

Rice and Ayurveda

Basmati rice is considered particularly wholesome and well-tolerated by almost everyone. For people with a Pitta constitution, brown rice is recommended, because it has a cooling effect and can thus alleviate complaints related to Pitta Dosha, such as inflammation and heartburn.

Lower Calorie Intake: Roti is generally lower in calories compared to an equivalent serving of white rice, making it a good choice for those looking to control their calorie intake. Rich in Fibre: Whole-grain roti is an excellent source of dietary fibre, which will make you feel full and stop you from overeating.

Poha retains more fibre than regular rice since it is minimally processed and the bran layer is left intact. fibre is essential for maintaining digestive health, promoting satiety, and regulating blood sugar levels.

Nutrition-wise, both jasmine and basmati contain just trace amounts of fat and will give you a little protein boost, but basmati has a lower glycemic index (around 57-67 to jasmine's 68-80 range), meaning it raises blood sugar more slowly and creates a better effect of fullness.

Basmati rice supports your weight loss efforts

Good news is that the Basmati rice has fewer calories in a serving than its grainy cousins. You can reduce the amount of calorie intake by 20 calories with just one serving. Eating three portions of Basmati rice a week, you are already saving 60 calories per week.

Potential benefits of the rice diet

For the purposes of weight loss, the rice diet creates a calorie deficit, which is what leads the body to begin using stored fat as fuel. This results in weight loss over time. The rice diet is also low in sodium, which can be harmful in high amounts, and in saturated fat.

Regarding nutrition, the two Sona Masoori and Basmati rice supply essential carbs for energy. But, Sona Masoori is generally considered healthier since it is lower in starch and is simpler to digest. However, Basmati has a lower glycemic index, making it an ideal option for those with particular diet requirements.