Fact or myth: Is basmati rice fattening?

You’ve probably heard a lot of contradictory information about whether you should eat rice or not to lose weight.

“Carbs are bad so don’t eat rice”

“Fat is bad (so rice is ok)”

“Rice will spike my blood sugar”

But which is true?

And is basmati rice fattening?

Is basmati rice fattening? Breaking down the conflicting advice

Do you love a good curry? Me too. And with some Indian heritage, it is literally in my blood to eat spicy Indian food. Thankfully my wife being English means she loves a good curry as well, so we eat them a lot.

But like you, I used to worry whether curries and rice would make me fat. Is basmati rice fattening a common question I would ask myself, worrying that I was making the wrong meal choice to lose weight.

And it’s hard. I understand that there is so much conflicting information out there about what foods are fattening or not, and the difference between nutritious food vs junk food.

Maybe you’ve heard that you should cut out rice to lose weight. It’s true that a lot of experts suggest cutting out rice. But then there is just as much advice around cutting out so many other foods as well.

Some diets say to cut out carbs and just eat fat and protein to lose weight.

Then there are experts who say to minimise your meat consumption, and focus on eating carbs whilst cutting out fat.

It can all be so confusing. 

I know I used to feel so incredibly confused. I spent hours trying to work out which foods to include in my diet and which to cut out.

I remember wasting hours at the supermarket, being so confused as to which foods were allowed or not.

My poor wife would struggle so much as well trying to support my dieting. She is so lovely and accommodating, which is why she would find it so hard to know what to buy at the supermarket, because it depended on which diet I was on that week!

Is basmati rice fattening if you eat it everyday?

Have you ever wondered how traditionally most Asian cultures include so much rice in their diet, yet rates of obesity are so low?

For example, and without in any way suggesting that China encompasses all of Asia, studies show that traditional Chinese diets, which include rice multiple times a day, are associated with lower rates of obesity. 

Research also shows that in countries like India, where Basmati rice is from, nutrition issues are gradually changing from populations being underweight to overweight. This is due to changes in diets that were traditional and included rice, to more westernised meals.

The fact that populations were underweight whilst living on rice shows that basmati rice should not be blamed as the culprit for weight gain. It just doesn’t make sense when considering the fact that for thousands of years Indian people have eaten rice and there have been more issues with people being underweight than overweight!

Again yes the rates of obesity have absolutely gone up in recent times. This is particularly as diets have become more westernised. And whilst that evidence is somewhat damning to westernised junk food, thankfully there is also a way to include all food and not put on weight.

How is basmati rice fattening (or not)?

If obesity rates have gone up with diets becoming more westernised, then you might be thinking that you need to restrict certain foods. 

But let’s look at the facts. Studies show that people who try to restrict certain foods are actually more likely to be overweight.

What this means is that by restricting any food, including rice, you are likely to put on weight. The flip side of this means that to lose weight, you should allow all foods, including basmati rice! 

I know it sounds counterintuitive, but the fact remains that if you want to lose weight, you should allow all foods, including basmati rice!

So instead of asking if basmati rice is fattening, you don’t actually need to worry about basmati rice, or any other food when it comes to weight loss! Instead of trying to restrict yourself from certain foods, it’s much better to just include absolutely everything.

Now obviously there are certain foods that are more nutritious than others, such as whole foods versus processed foods. However, the point remains that if you want to lose weight, then eat basmati rice and whatever else you want!

Now I hear you wondering how you can lose weight without dieting or restricting yourself from any foods, so let's have a closer look at just that.

Basmati rice and weight loss

Are you wondering how then to eat basmati rice and lose weight? 

The answer lies in being like “naturally” lean people. 

Can you think of someone who seems to be able to eat whatever they want and never have to worry about their weight? What they are doing is simply listening to their hunger and full signals.

Unfortunately when we diet, instead of listening to our inbuilt hunger and full signals, we eat predetermined calories and restrict foods. However, it is possible to lose weight without counting calories by simply learning to trust again.

Learning how to eat like a normal person is exactly how I lost over 25kg without dieting or restrictions. You can absolutely achieve the same by reconnecting with your natural hunger and full signals.

Here are 2 tips to reconnect with your natural signals and enjoy basmati rice without the guilt; 

1. Savour the flavour

The first trick to enjoying basmati rice and any food is to slow down and savour the flavours.

Studies have shown that when you slow down you are more likely to consume less calories.

Whilst it might sound quite simplistic, it can be a powerful method to give your stomach time to let you know when you’re full. Because sometimes it does take a bit of time to catch up. Maybe you’ve noticed that sometimes you still feel hungry whilst eating, then completely overstuffed afterwards? Slowing down your eating will help your stomach to let you know that you’ve had enough!

2. Remove distractions

Studies also show that you eat more when you are distracted.

As well as eating more in the moment, the same study also showed that when you eat with distractions, you will also be more hungry later in the day. So there is a double whammy of eating more in the moment and being more hungry later!

What this means is that by removing distractions, not only will you likely eat less food at meals, you will also feel less hungry later in the day! So turn off the TV, put down your phone and focus on the flavours of your food.

How to eat basmati rice and lose weight

Now that I know I can eat whatever I want, trips to the supermarket and meals are so much more enjoyable. It is such a pleasant experience now being able to choose whatever I want to eat. 

Imagine how much more relaxing it would be for you to stroll the aisles, choosing absolutely everything and anything you want, without having to stress about which foods will make you put on weight. The difference between eating meals that are filled with your favourite ingredients is so much more enjoyable.

Do you want to feel that same freedom of being able to buy and eat whatever you want without putting on weight, or even losing weight? It takes a bit of time to find balance and readjust to this approach, and everyone's journey is different. Accountability makes sure you can manage it and stay that way for the long term. Book in for a free discovery session with me now to understand how I can help you reach your weight loss goals without being hungry!

—-------- About the author: James Hay

Hi, I’m James, an intuitive eating weight loss coach. I teach people how to lose weight without any dieting or restrictions.

My clients lose weight whilst eating all of their favourite foods.

I’m qualified in Public Health and also a certified nutritionist and health coach. I have personally applied what I teach to lose over 25kg and can help you achieve similar results without dieting. Let’s talk