Basmati rice is an aromatic, long-grained variety, and is a staple of many cuisines worldwide. In addition to its fluffy texture and fragrant aroma, it offers numerous health benefits that make it a great ingredient to add to your meal.
What is Basmati Rice?
It originated from the Indian subcontinent, Basmati rice has two main types:
- White Basmati Rice: While processed, it still offers a good amount of nutrition.
- Brown Basmati Rice: Less processed, offering higher fiber and more nutritious.
Nutritional Profile of Basmati Rice:
100g of Basmati rice provides:
- Calories: Approx. 120
- Carbohydrates: 25-30g
- Protein: 3-4g
- Fat: < 1g
It also contains a healthy amount of vitamins and minerals:
- Vitamin B6
- Magnesium
- Iron
- Thiamine
- Folate, Zinc, Copper, Phosphorus
Top Health Benefits of Basmati Rice
Enhances Brain Function: Thiamine in basmati rice is critical for brain health, which strengthens memory and focus.
Improves Digestive Health: Basmati rice is easy to digest and doesn’t cause bloating, making it ideal for sensitive stomachs. The fiber content present in basmati rice, notably in brown rice, helps in regular bowel movements and prevents constipation.
Gluten-Free: Basmati rice is naturally gluten-free, which is perfect for individuals allergic to gluten or have celiac disease.
Promotes Heart Health: Brown basmati rice is high in fiber and low in cholesterol. It also contains magnesium and potassium, which is great for stabilizing blood pressure.
High in Antioxidants: Brown Basmati rice contains antioxidants that fight free radicals, and reduce inflammation. Some studies have shown that a diet rich in antioxidants may lower the risk of certain cancers, like colorectal and breast cancer.
Weight Management: Basmati rice has a lower calorie count compared to other rice varieties. Its fiber content contributes to a fullness feeling, which prevents from eating more than necessary, making it ideal for weight conscious people.
Boosts Energy Levels: The carbohydrates in Basmati rice provide a good amount of energy throughout the day.
Regulates Blood Sugar Levels: Basmati rice has a lower glycemic index (GI) than other varieties of rice. This results in a slower rise in blood sugar levels, which is most suitable for people with diabetes.
Final Thoughts
Basmati rice is a great versatile ingredient that can be used in numerous dishes like traditional indian curries, pilafs, stir-fries, rice bowls, and salads. Moreover, Basmati rice is not just an aromatic grain, it’s a great source of nutrients that can lead to a healthy and balanced diet. Its distinct traits are beneficial for digestion, heart health, and regulating blood sugar.
Also Read
Ultimate Guide to Basmati Rice: 1121, 1718, 1509, 1401, Pusa
