Written By: Priyanka Mittal
M.Sc and MPhil in food and Nutrition

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Is Biryani Good For Weight Loss? – Various people are suffering from being overweight therefore it has become a health concern globally. To fight this problem it is necessary to make some adjustments in foods. Food is an important part of everyone’s life, there are various junk foods, superfoods, comfort foods, and biryani also. You are familiar with the name of biryani and it is never new for people. Various people think that Biryani is Good For Weight Loss so, no worries and read this blog. 

Is Biryani Good For Weight Loss?

Biryani is made with rice, oil, and red meat, it is frequently thought of as being unhealthy and high in carbohydrates. However, we can guarantee that this isn’t the case. A substantial plate of biryani may help you lose weight and improve your health, per one study. Let us explore the health benefits of Biryani.

Biryani | History and Origin

Biryani is a traditional and popular South Asian dish that has gained worldwide recognition for its unique blend of spices, rich colors, and tempting flavors. It is rooted in the Indian subcontinent. It originated in the Mughal era, which lasted from the 16th to the 19th century. This traditional Biryani is bursting with flavor with fragrant spices. Fans of biryani love for its amazing taste and unique flavor. Following his ascent to power, Aurangzeb dispatched his Nizams to Hyderabad and Arcot, where his chefs prepared Hyderabadi biryani by incorporating local flavors. 

Is Biryani Good For Weight Loss? 

Nowadays one is familiar with biryani, which is a popular Indian dish. But it contains a lot of fat and calories. Nutritionists advise occasional and modest consumption as a result. Each dish of vegetarian biryani normally has 250–300 calories, the majority of which are from carbohydrates. Biryani is rich in dietary fiber, vitamins, and minerals that are essential for the body. since the spices and condiments, it has a comparatively high salt level. Thus, people who want to keep their weight in check should eat less and refrain from consuming extra fats like oil or ghee.

Due to the presence of meat non veg biryani are rich in protein as compared to veg biryani. Thus it contains more calories and fat making it a worse option for those looking to manage their weight.

Furthermore, non-vegetarian biryani has a higher calorific content due to its normal serving size of 400–450 calories. Therefore, to lose weight, one must choose leaner meats like fish or chicken. Furthermore, controlling portion sizes is essential. Fats like oil and ghee must also be avoided.

Types of Biryani

Biryani originated in the Indian subcontinent and has become a popular and beloved dish with varied regional styles and ingredients. Here we mention some common types of biryani that include chicken, lamb, and vegetable varieties. Usually, Biryani is served with raita, a yogurt-based condiment, and topped with nuts or herbs to enhance and add extra flavors to biryani.

Non-Veg Biryani

There are several types of nonveg biryani and every type is made with a unique blend of spices and flavors. Here we mention some popular types of nonveg biryani.

  • Chicken Biryani – Chicken biryani, a traditional biryani meal, is prepared with marinated chicken, fragrant basmati rice, and a variety of spices.
  • Mutton Biryani – Slow-cooked mutton, basmati rice, ginger, garlic, and other spices are combined to make the delicious dish known as mutton biryani. The strong flavor of this dish is well-known.
  • Fish Biryani – Fish Biryani is mainly made with white fish and adds flavors with a blend of spices such as turmeric, red chili powder, and coriander powder.
  • Prawn Biryani  – Prawn biryani, a coastal seafood specialty, is prepared with fragrant basmati rice, plump, juicy prawns, and spices like turmeric, red chili powder, and coriander powder. 
  • Egg Biryani – This type of biryani is made up of hard-boiled eggs, basmati rice, and various spices.
  • Duck Biryani  – This type of biryani is made up of duck meat and spices that give a unique flavor and taste.

All these are famous types of nonveg biryani, and each is made with unique flavors and ingredients. 

Veg Biryani

There are various types of Veg Biryani and here we mention some popular types of veg biryani that are made with unique blends of spices and flavors. 

  • Vegetable Biryani – This traditional biryani is made with basmati rice, carrots, peas, potatoes, and bell peppers, and it’s seasoned with turmeric, cumin, and cinnamon.
  • Paneer Biryani – Paneer is a primary ingredient of Paneer biryani which is flavored with saffron, cardamom, and cloves.
  • Mushroom Biryani – This biryani, which is typically garnished with raisins, cashew nuts, and coriander leaves, is made with sautéed mushrooms, onions, and spices, and then cooked with basmati rice.
  • Dal Biryani – This biryani’s basis is made of lentils like chana dal or moong dal, and its flavor is enhanced by cumin, coriander, and turmeric.
  • Cauliflower Biryani – Cauliflower florets are used in this kind of biryani, which is seasoned with turmeric, cumin, and coriander.
  • Soya Chunk Biryani – This biryani has soya chunks cooked with basmati rice and spiced with turmeric, coriander, and cumin.

These are some most popular types of veg biryani that are popular for their unique taste and blend of spices. 

Nutritional value of Non-Veg Biryani

Because it contains meat, non-vegetarian biryani has higher protein and fat content than vegetarian biryani. Non-vegetarian biryani usually contains 400–450 calories per serving. This is because meat provides protein, while the oil and ghee needed to prepare the dish provide fat. Non-vegetarian biryani is also high in vitamins and minerals and provides a reasonable quantity of fiber and carbs. It’s advisable to eat biryani in moderation and change the ingredients to make a healthy version if you want to enjoy it but are trying to lose weight.

Nutritional Value of Veg Biryani

Each plate of vegetarian biryani usually contains 250–300 calories, primarily from carbs. It has a small quantity of fat and moderate amounts of protein. Lentils and veggies provide the proteins, while rice and vegetables provide the carbohydrates. It is also a great source of vitamins, minerals, and dietary fiber.

Weight Loss Biryani

Due to its high calorie and fat content, biryani is not the best dietary option for those trying to reduce their weight. Furthermore, biryani is prepare with rice, meat, and spices adding a lot of calories and saturated fat, and the cooking oil or ghee also adds to the dish’s calorie and fat load.

So if you want to enjoy biryani while you are on a weight loss journey then try to consume a low portion of biryani. Moreover, you can add more vegetables and limit the amount of ghee and extra oils in your dish. Chicken biryani and vegetable biryani are typically healthier options as compared to lamb biryani. You can make vegetable biryani by using various types of veggies or a minimal amount of oil and no meat then it can be an excellent option for you. Vegetable biryani are rich in fiber and minerals that are used to provide further health benefits.

Health Benefits of Consuming Biryani

Biryani is a traditional meal that is prepare with a blend of spices and flavors. It is a one-pot meal you can make it with rice, spices, meat and veggies, and occasionally fruits. Briyani is a popular dish that is rich in various flavors and ingredients. Here we mention some health benefits of eating biryani.

  • Rich in nutrients – A nutrient-dense food, biryani gives the body essential vitamins and minerals. The meat used in biryani is an excellent source of protein that is necessary for tissue growth and repair. Rice is an excellent source of carbs, which provide the body energy.
  • Promotes digestive health – Spices like ginger, garlic, and cumin, which are known for their digestive advantages, are used in making biryani. These spices aid in heart inflammation reduction and digestion. Additionally, some biryani recipes use yogurt, which provides the body with probiotics.
  • Boosts immunity – Spices with anti-inflammatory and antioxidant qualities abound in biryani. Spices that are known to increase immunity include coriander, cumin, and turmeric. For example, curcumin, a substance with strong anti-inflammatory and antioxidant properties, is found in turmeric. These characteristics help protect the body from infections and illnesses.
  • Lower blood pressure – Biryani is made with various spices that can help in lowering blood pressure. It contains cumin and cinnamon which reduce blood pressure in people with hypertension. Biryani includes various vegetables such as onion, tomatoes, and bell peppers that can assist in regulating blood pressure. 
  • Provide energy – Biryani is made with high-energy foods that can help in fighting fatigue. It contains brown rice that is rich in carbohydrates that give the body sustained energy. At the same time, the spices of the biryani reduce stress and anxiety in the body.
Conclusion

Biryani is rich in calories because it contains fat and sodium such as oil, butter, and meat. It also includes added sugars and refined carbohydrates. Therefore eating this type of food is not good for weight loss. But if you consume it occasionally in moderate amounts make healthier ingredient substitutions. If you use lean meat then it reduces the amount of oil you used to make it and adding various and more vegetables makes your biryani healthier.

Frequently Asked Questions (FAQs)

Question 1 – Is Biryani high in calories?

AnswerBiryani is a traditional dish whose calorie content depends on the recipe and the ingredients used. Usually, biryani is made with rice, meat, and spices, so it is considered a high-calorie dish. Adding extra ghee or oil can also contribute to the calorie content.

Question 2 – Can you lose weight by eating biryani?

Answer – No biryani is not beneficial in weight loss one can include biryani in a weight loss diet with conscious efforts and consume it occasionally in a moderate amount. Generally, biryani is high in calories so it is essential to watch portions and balance them with other foods.

Question 3 – Is biryani healthy or unhealthy?

Answer – The traditional way of making biryani is not healthier but you can make biryani healthier for weight loss. For instance, cutting back on cooking oil, increasing the number of veggies, and utilizing lean protein sources like fish or chicken can all help reduce the caloric content. Another option is to substitute brown rice for white rice. For instance, cutting back on cooking oil, increasing the number of veggies, and utilizing lean protein sources like fish or chicken can all help reduce the caloric content. Another option is to substitute brown rice for white rice. 

Question 4 – Can we eat biryani while at the gym?

AnswerAs we know, biryani contains high amounts of carbohydrates and fats, so eating it at the gym is not ideal. However, it is best to eat it in a balanced portion with lean protein, fruits, vegetables, and whole grains before and after your workout.

Question 5 – Is biryani high in fat?

Answer—Yes, biryani is high in fat, depending on the recipe and ingredients used. The traditional way of making biryani contains lots of ghee, a type of clarified butter, and meat like chicken or lamb. Both of these are high in fat.