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Is Biryani Good for Weight Loss?- HealthifyMe

Weight problems is a worldwide well being concern that’s quickly rising. To fight this, it’s essential to make some dietary changes which might be each wholesome and possible. Weight reduction can occur by making a calorie deficit i.e. burning extra energy than consumed. 

Specialists advise concentrating on nutrient-dense, low-calorie meals. Moreover, some recommend refraining from high-fat choices equivalent to biryani. Contemplating the excessive carb and fats in such meals, decreasing the amount and frequency of consumption or eliminating them altogether is best. Nevertheless, fashionable life could make it onerous to keep away from such objects. However one can devour them in the best strategy to meet health-related targets.

This text discusses considered one of everybody’s favourites, Biryani, and its impression on physique weight. Learn on to seek out out.

Biryani and Weight Loss: An Overview

Biryani is a well-liked Indian dish many get pleasure from. Nevertheless, it incorporates excessive energy and fat. Subsequently, nutritionists advocate average and occasional consumption. 

Veg Biryani sometimes incorporates round 250-300 energy per serving, most of which come from carbohydrates. This dish can be wealthy in dietary fibre, nutritional vitamins, and minerals. Nevertheless, its sodium content material is comparatively excessive resulting from spices and condiments. Subsequently, these seeking to keep a wholesome weight ought to restrict their parts and keep away from including extra fat equivalent to ghee or oil.

Non-veg Biryani incorporates extra protein than its veg counterpart as a result of presence of meat. Nevertheless, it additionally has extra energy and fat, making it a much less splendid possibility for these seeking to handle their weight. Furthermore, a typical serving of non-veg biryani incorporates round 400-450 energy, which makes it larger when it comes to calorific worth. Subsequently, one should select leaner meats equivalent to rooster or fish for weight reduction. As well as, regulating portion sizes can be very important. One should additionally keep away from fat equivalent to ghee or oil.

Varieties of Biryani

Originating within the Indian subcontinent, biryani has turn into a beloved dish with various regional kinds and components. Frequent sorts of biryani embody rooster, lamb, and vegetable varieties. Individuals typically serve it with raita, a yoghurt-based condiment, and it may be topped with nuts or herbs so as to add an additional layer of flavour.

Non-veg Biryani

There are a number of non-veg biryanis, every with a singular mix of spices and flavours. A number of the hottest varieties embody the next.

  1. Hen Biryani: A basic biryani dish, rooster biryani is made with marinated rooster, fragrant basmati rice and a mixture of spices.
  2. Mutton Biryani: Mutton biryani is a luxurious dish ready with slow-cooked mutton, basmati rice, ginger, garlic and varied spices. This dish is thought for its intense flavour.
  3. Fish Biryani: A coastal speciality, fish biryani is often made with white fish. Individuals flavour it with a mix of spices equivalent to turmeric, pink chilli powder and coriander powder.
  4. Prawn Biryani: A seafood delicacy from the coast, prawn biryani is made with plump, juicy prawns and aromatic basmati rice, spiced with turmeric, pink chilli powder and coriander powder. 
  5. Egg Biryani: Egg biryani is made with hard-boiled eggs, basmati rice, and varied spices. It’s standard in some areas of India. 
  6. Duck Biryani: For these on the lookout for one thing completely different, this biryani is made with duck meat and spices, giving it a singular flavour. 

Whereas these are a number of the hottest sorts of non-vegetarian biryani there are a lot of extra variations relying on the regional delicacies.

Veg Biryani

There are a number of sorts of vegetarian biryani, every with its distinctive flavours and components. A number of the hottest varieties embody the next.

  1. Vegetable Biryani: This basic model of biryani incorporates a mix of carrots, peas, potatoes, and bell peppers, cooked with basmati rice and flavoured with cumin, cinnamon, and turmeric.
  2. Paneer Biryani: Paneer, an Indian cottage cheese, is the first ingredient in this kind of biryani, flavoured with saffron, cardamom, and cloves.
  3. Mushroom Biryani: Mushrooms are sautéed with onions and spices after which cooked with basmati rice to make this biryani, which frequently has coriander leaves, cashew nuts and raisins as garnishing.
  4. Dal Biryani: Lentils equivalent to chana dal or moong dal kind the bottom of this biryani, whereas cumin, coriander, and turmeric add flavour.
  5. Cauliflower Biryani: The sort of biryani is made with cauliflower florets and spiced with cumin, coriander, and turmeric.
  6. Soya Chunk Biryani: Soya chunks are cooked with basmati rice and flavoured with cumin, coriander, and turmeric on this biryani.

These are a number of the hottest sorts of vegetarian biryani, however one could make many different variations with completely different greens, lentils, and spices.

Dietary Profile of Biryani

The dietary profile of veg and non-veg Biryani can range relying on the components used and the preparation methodology. 

Veg Biryani

Veg Biryani sometimes has 250-300 energy per serving, largely from carbohydrates. It gives average quantities of protein and a little bit fats. The carbohydrates come from the rice and greens used, whereas the proteins come from lentils and greens. Moreover, it is a superb supply of dietary fibre, nutritional vitamins, and minerals.

Non-veg Biryani

In comparison with veg biryani, non-veg biryani has larger quantities of protein and fats because it incorporates meat. A single serving of non-veg biryani sometimes has round 400-450 energy. That’s as a result of protein comes from meat, whereas fats comes from the oil and ghee used to make the dish. Moreover, non-veg biryani provides a average quantity of carbohydrates and fibres and is wealthy in nutritional vitamins and minerals.

In the event you’re seeking to drop extra pounds however nonetheless need to get pleasure from biryani, it’s greatest to devour it carefully and tweak the components to make a more healthy model. Since veg and non-veg biryani have comparatively excessive sodium content material resulting from spices and condiments, it’s important to regulate the recipe to cut back total sodium consumption. 

Under are some recommendations on tips on how to put together a more healthy model of biryani as a low-calorie dietary selection.

Can The Scrumptious Biryani Assist With Weight Loss?

Biryani isn’t a super meals selection for people seeking to drop extra pounds because it incorporates many energy and fats. As well as, the mix of rice, meat, and spices in biryani add many energy and saturated fats, whereas ghee or oil used for cooking additional contributes to the calorie and fats content material.

A dietary evaluation of meat biryani in a single examine revealed that it had an vitality content material of 434.656 ± 13.76 Kcal per 100 g, 18.30 ± 2.90 g of fats, and 16.54 ± 3.93 g of protein. The odds of saturated, unsaturated, and trans fats had been 37.08 ± 9.44%, 61.64 ± 9.61%, and 1.28 ± 0.35%, respectively.

If you wish to get pleasure from biryani whereas adhering to a weight-loss food regimen, strive decreasing your portion dimension. As well as, restrict the quantity of added oils and fat and incorport extra greens into the dish. Sure sorts of biryani are extra calorie and fats aware than others; for instance, rooster and vegetable biryani are sometimes more healthy choices than lamb biryani.

Vegetable biryani will be a wonderful possibility for these attempting to drop extra pounds. It may be made with minimal oil and no meat, making it a low-calorie meal. Moreover, this model of biryani will be excessive in fibre and vitamins from the greens used to make it, offering additional well being advantages.

To get the healthiest out of this dish, it’s best to go for brown rice as a substitute of white. Analysis exhibits that complete grains assist in shedding weight resulting from their larger fibre and nutrient content material.

Well being Advantages of Briyani

Incorporating biryani right into a weight-loss food regimen can supply potential advantages. Nevertheless, one ought to put together it with lean protein and veggies and eat small parts. In any other case, its excessive calorie and fats content material make it an unsuitable selection. Nonetheless, with cautious planning, biryani is usually a wholesome a part of a weight reduction routine, together with the next.

  • Biryani will be nutritious and satisfying, providing protein from meat or greens.
  • The spices utilized in biryani, equivalent to turmeric and cumin, have anti-inflammatory properties which will pace up weight reduction. 
  • Together with greens in your biryani dish is a superb possibility as they’re low in energy but excessive in fibre, nutritional vitamins and minerals. Consuming extra greens might help you’re feeling fuller for longer and give you the important vitamins you want.

It is very important observe that biryani will be excessive in energy and fats when made with conventional strategies like deep frying or heavy cream, which will be detrimental to weight reduction objectives. Moreover, one should regulate portion sizes to keep away from weight acquire.

Antagonistic Results of Biryani Whereas Dropping Weight

In the event you overindulge in biryani, a dish made with rice and varied spices, you could expertise weight acquire. In spite of everything, it’s excessive in energy, carbohydrates, and fats. So overconsumption can result in an abundance of energy consumed and blood sugar spikes as a result of carbohydrates within the rice, which may promote insulin resistance.

Biryani when ready in a conventional approach, has layers and toppings of deep fried onions (this provides to the general fats and sugar content material). The accompaniments for biryani are typically a brinjal salan made with extra oil . Moreover, commercially ready biryani could comprise excessive ranges of saturated fats and sodium, which might impede weight reduction. Moreover, if the biryani is cooked with ghee or oil, its saturated fats content material could negatively impression cardiovascular well being.

It’s important to eat biryani carefully to take care of a wholesome weight whereas avoiding antagonistic results. Moreover, it’s smart to make more healthy choices, equivalent to utilizing much less oil or ghee and deciding on leaner meats.

More healthy Model of Biryani for Weight Loss

In the event you’re making an attempt to drop extra pounds, keep in mind that consuming biryani can result in weight acquire if consumed repeatedly or in giant quantities. Consuming lots of biryani also can trigger a rise in blood sugar ranges and doubtlessly contribute to weight problems and diabetes. 

To assist maintain your food regimen on monitor, do this more healthy model of biryani for weight reduction: a recipe made with brown rice, lean protein sources equivalent to rooster or tofu, and loads of greens.


  • Brown basmati rice: 1 cup
  • Water: 2 cups 
  • Boneless, skinless rooster breast, minimize into bite-size items: 1 cup
  • Onion, chopped: 1
  • Garlic, minced: 2 cloves 
  • Ginger, minced: 1 inch 
  • Cumin powder: 1 tsp 
  • Coriander powder: 1 tsp 
  • Turmeric powder: 1/2 tsp 
  • Crimson pepper flakes (optionally available): 1/4 tsp 
  • Frozen blended greens (carrots, peas, bell peppers): 1 cup 
  • Tomato puree: 1 cup 
  • Salt and pepper to style
  • Recent cilantro for garnish


  1. Rinse the rice in a superb mesh strainer underneath operating water for about 2 minutes till the water runs clear.
  2. Carry the water to a boil in a pot and add the rice. Scale back warmth, cowl and simmer for 18-20 minutes or till the water is absorbed and the rice is cooked totally.
  3. In a pan, sauté rooster over medium-high warmth till browned and cooked. Take away rooster from pan and put aside.
  4. In the identical pan, add a little bit oil and sauté onions, garlic, and ginger till softened.
  5. Add cumin, coriander, turmeric, pink pepper flakes, and sauté for 1-2 minutes till aromatic.
  6. Add frozen greens and tomato puree, and stir to mix.
  7. Add the cooked rooster and stir to mix.
  8. Season with salt and pepper to style.
  9. To serve, fluff the cooked rice with a fork and spoon the rooster and vegetable combination over it. Garnish with recent cilantro.
  10. Get pleasure from your wholesome and attractive biryani.


Biryani will be excessive in energy, fats and sodium resulting from oils, butter, and meat. Moreover, it typically consists of added sugars and refined carbohydrates. Consuming these kinds of meals in giant portions can contribute to weight acquire. Nevertheless, it may be a part of a weight reduction plan in the event you guarantee portion management and make more healthy ingredient substitutions. For instance, lean meats, decreasing the quantity of oil used, and including extra greens could make biryani more healthy. Additionally it is important to contemplate the general steadiness of your food regimen and guarantee you might be getting sufficient bodily exercise.

Often Requested Questions (FAQs)

Q. Are you able to drop extra pounds by consuming biryani?

A. Though biryani doesn’t assist in weight reduction, one can embody biryani in a weight reduction food regimen with aware efforts. Yne should devour it sometimes and carefully as a part of a balanced food regimen. Biryani is commonly excessive in energy, so it’s important to look at parts and steadiness them with different nutrient-dense meals.

Q. Is biryani excessive in energy?

A. Biryani is a dish that may range in calorie content material relying on the recipe and components used. Typically, it’s thought of a high-calorie dish resulting from its mixture of rice, meat, and spices. Including ghee (clarified butter) and oil also can contribute to the calorie content material. Moreover, cooking strategies equivalent to deep-frying also can improve the calorie content material. Subsequently, it’s greatest to test the dietary info or ask the seller for the calorific content material of the biryani you might be consuming.

Q. Is biryani wholesome or unhealthy?

A. The normal biryani-making course of isn’t as wholesome. Nevertheless, it’s attainable to make biryani more healthy for weight reduction. For instance, utilizing lean protein sources equivalent to rooster or fish, decreasing the quantity of oil utilized in cooking, and rising the proportion of greens might help decrease the calorie content material. You too can think about using brown rice as a substitute of white rice. Moreover, being attentive to portion dimension when attempting to drop extra pounds is important. Consuming smaller parts of biryani or pairing it with a facet of greens helps maintain calorie consumption in test.

Q. Can we eat biryani whereas on the gymnasium?

A. Consuming biryani on the gymnasium isn’t splendid, because it sometimes incorporates a excessive quantity of carbohydrates and fat. Subsequently, it may be detrimental to your exercise objectives—consuming a balanced meal with lean protein, vegetables and fruit, and complete grains earlier than and after your exercise is greatest.

Q. Is biryani excessive in fats?

A. Biryani will be excessive in fats, relying on the recipe and components used. Conventional biryani recipes typically use ghee, a sort of clarified butter, and meats equivalent to rooster or lamb, each of that are excessive in fats. Moreover, many biryani recipes embody nuts and dried fruits, which might add to the general fats content material of the dish. Nevertheless, making a biryani dish decrease in fats is feasible through the use of lean meats, decreasing the quantity of ghee or oil used, and leaving out high-fat components equivalent to nuts and dried fruits.

Q. What occurs if I eat biryani day by day?

A. Common biryani consumption can negatively have an effect on your well being if the dish incorporates energy, fats, and sodium. Consuming too many energy can result in weight acquire and an elevated danger of persistent ailments equivalent to diabetes and coronary heart illness. Excessive sodium ranges also can improve blood stress, placing additional pressure on the guts and blood vessels. Subsequently, one should comply with a balanced food regimen and range meals decisions to make sure one will get all of the vitamins the physique wants.

Q. What’s the greatest time to eat biryani?

A. No particular time is taken into account the ‘greatest’ time to eat biryani. In the end, it will depend on private desire and urge for food. Biryani is a well-liked dish that individuals eat at any time. Nevertheless, individuals typically serve it as a primary course throughout lunch or dinner.

The Analysis Sources

1. Aparna, Kuna & Sreedhar, M & Jagan, Ch & Sharanya, D & Bhagyamma, M & Sandhya, V. (2020). Dietary Analysis of Meat Biryani – A Fashionable and Most Consumed Delicacy. Journal of Meat Science. 14. 10.5958/2581-6616.2019.00006.9. 


2. Wu WC, Inui A, Chen CY. Weight reduction induced by a complete grain-rich food regimen is thru a intestine microbiota-independent mechanism. World J Diabetes. 2020 Feb 15;11(2):26-32. doi: 10.4239/wjd.v11.i2.26. PMID: 32064033; PMCID: PMC6969707.

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