Known for its nutty flavor and pleasant aroma, basmati rice is the staple food of India. Many places know basmati rice as the “queen of perfumed rice.” It comes from India and Pakistan and has been grown for thousands of years in the Himalayan foothills. Today, basmati rice is commonly used in Indian dishes and enjoyed by people around the world.
One cannot differentiate between basmati rice and other types of rice at first glance. While it might look like other types of rice, it has a distinct smell when cooked that many people compare to popcorn. In fact, you might not know that the word “basmati” means “full of aroma” in Hindi.
You might want to know about the health benefits of this long-grain rice and how it is different from other varieties of rice in terms of its nutritional value. So, let us dive deeper into this blog and take a close look at basmati health benefits!
It is often better to eat basmati rice compared to white rice. That is because a cup of basmati rice contains just over 200 calories. This rice variety is common in Indian and South Asian cuisine and is available in the market in both white and brown variants. White basmati rice is more processed because it has had the hull, bran and germ removed. In contrast, brown basmati rice is less processed, with only the hull removed.
Although both white and brown varieties of basmati rice contain essential nutrients, brown basmati rice is richer in fiber, phosphorus, B vitamins and zinc. It also has a low GI but white basmati rice is easier to digest. Both types make for a delicious and healthy addition to your diet. Here are some common basmati health benefits you need to know:
Basmati rice contains a huge amount of fiber. However, you should always check the nutrition label. These fibers can help reduce the risk of developing Type 2 diabetes. Moreover, this soluble fiber also adds bulk and aids in moving waste through the digestive tract.
Usually, rice types have a high Glycemic Index (GI), but basmati rice has a low to medium GI of 50-58. This makes basmati rice a good choice for people with diabetes because they can include small amounts in their healthy diet.
White basmati rice is often enriched. Meaning? Certain nutrients, including iron and B vitamins such as niacin, thiamine and folic acid, are added to white rice during processing to improve its nutritional value. This makes it easier to meet your needs for vital vitamins and minerals.
Cholesterol plays a crucial role in keeping the heart healthy. Consuming whole grains such as brown basmati rice can help reduce the risk of many heart problems, heart stroke and high blood pressure. That is because whole grains reduce the cholesterol levels in the blood.
Arsenic is a heavy metal that can harm your health and increase the risk of diabetes, heart issues and certain cancers. Since arsenic is found more in rice than in other grains, it can be harmful to those who incorporate rice into their daily meals.
However, some studies found that basmati rice is generally lower in arsenic compared to other types of rice, especially basmati rice from California, India or Pakistan.
Brown basmati rice is richer in fiber than white basmati rice. This high fiber content helps reduce the risk of developing cancers, especially colorectal cancer. In addition to this, basmati rice is also high in B vitamins, including B1 (thiamine).
Thiamine is important for brain health, and not getting enough can lead to a condition called Wernicke encephalopathy. This means that eating basmati rice helps support healthy brain function.
As discussed in the blog above, basmati rice can help maintain a healthy and balanced diet as it is rich in proteins and carbohydrates.
This variety of rice contains all the essential nutrients such as Vitamin B1 (thiamine), Iron, Vitamin B6, Magnesium, Copper, Folate, Zinc and phosphorus that fulfill all the essential nutrient requirements and leads to a balanced diet. This, in turn, keeps you fit and healthy.
Basmati rice is a long-grain rice known for its fine texture and rich aroma, which enhances culinary experiences. We hope this blog helped you learn about basmati rice health benefits. Lastly, if you want to shop for basmati rice online, look no further and choose DRRK!
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Ans. Yes! Basmati rice has no gluten by nature. That is why this food can be a preferable option for those with celiac disease and gluten intolerance.
Q2- Is basmati rice good for weight loss?
Ans. Basmati rice is a good option for weight loss because it has fewer calories and carbohydrates than other rice varieties. Moreover, it is richer in fiber, vitamins, minerals and protein and has a low GI. This means it will help you feel full for longer and eat less throughout the day.
Ans. Yes, brown rice is healthier than white basmati rice because it has more fiber and a lower Glycemic Index (GI). However, basmati rice is favored for its smooth texture and nice smell, which enhances the flavor of many dishes.
Ans. Although basmati rice can suit everyone and is good for overall health, it may cause some problems, such as mild to severe allergies, itching, swelling and difficulty in breathing. Moreover, if you consume basmati rice in a high quantity, it might even change the blood sugar levels in your body.
Ans. Yes, basmati rice is a healthy supergrain because it has all eight essential amino acids and folic acid. It is also very low in sodium, has a low to medium Glycemic Index and contains no cholesterol.