They may look like the regular mundane rice but Basmati rice are special. If you take one sniff of the cooked Basmati, you will know what we are talking about. Just like popcorns they have an aroma that makes it way to all the corners of the room and leaves you wanting for more. Let’s get to know about this amazing type of rice a little more closely. We bet by the end of this article you will be wanting to buy only this type. Brace yourselves!
Where did Basmati come from?
A native to India and Pakistan, the history dates back to 1600 B.C to 2000 B.C as per some archaeologists. Today, India is responsible for 2/3 of the global supply of Basmati rice. They have been cultivated on the foothills of Himalayas since thousands of years. However, they were first mentioned in books in 1700s.
Famous for its rich nutty taste and a distinctively delicious aroma, basmati rice are being used all over the world in recipes. It is said that it takes a picky tastebud to recognize the rich taste of the basmati and experts can tell from the aroma even.
There are two varieties of Basmati rice:
- White Basmati Rice: This is the processed type of the rice in which the germ, bran as well as hull of the rice are all removed.
- Brown Basmati Rice: This is the less processed type of the rice in which only the hull gets removed.
Both of them are equally good in taste and carry their individual importance.
Nutritional Profile of Basmati Rice
A serving of rice is one cup. A little high on calories but the taste is worth all the calories isn’t it? Let’s get familiar with the outstanding nutritional profile of the great Basmati rice:
- Total calories: 210
- Carbohydrates: 45 g
- Fats: 0.5g
- Protein: 4.5g
- Fibre: 0.7g
- Sodium: 400mg
- Niacin: 15% of DV
- Selenium: 22% of DV
- Thiamine: 22% of DV
- Folate: 24% of DV
- Iron: 11% of DV
- Zinc: 7% of DV
- Copper: 12% of DV
- Magnesium: 5% of DV
- Phosphorous: 6% of DV
Benefits of Basmati Rice
The benefits of basmati rice are immense and need to be out there because there are certain misconceptions about them which need to be cleared. C’mon let’s get started:
1. Rich in Fibre-Effective Diabetic Control
Unlike other rice varieties, basmati rice contains a bounty of fibre. As we all know that a diet rich in fibre helps reducing the risk of diabetes type 2 while keeping our digestive system in check. The type of fibre in basmati rice is soluble which helps in removing wastes from the body as it moves out of the body. As per Diabetes Association of Canada, the glycaemic index of basmati rice is lower than other rice varieties and this makes it a suitable add on to diabetic diet. Lower glycaemic index comes from starchy carbohydrates, amylase, protein as well as fibre. Basmati rice does not cause a spike in blood sugar levels thus keeping insulin response in check.
2. Heart Friendly
Basmati rice contain less saturated fats as compared to other rice varieties. This makes them a heart friendly food. It has been proved from a study as well that basmati rice is linked with decreased risk of heart disease. Basmati rice contribute in lowering of blood pressure which in turn saves you from the risk of disease.
3. Cancer Prevention
As compared to its other counterparts, basmati rice is equipped with 20% more fibre which is great for prevention of cancer as fibre prevents the development of cancer cells. Researches have showed that consumption of whole grain brown rice has shown to prevent breast cancer as it suppresses estrogen production.
4. Aid in Weight Loss
You may be surprised at the fact but it is true that basmati rice actually helps in losing weight. The credit goes to its high fibre content. Fibre moves through your digestive system slowly, keeps you fuller for longer periods of time and also reduces cholesterol all of which help in weight loss. Also, basmati rice contains a carbohydrate amylose that takes longer for the body to digest.
5. Good source of Vitamins
Basmati rice are a great source of vitamins like thiamine and niacin. So, if you are looking for increasing your vitamin intake, include basmati rice in your diet and see wonders.
6. Gluten Free
Unlike other cereals and grains, basmati rice are naturally gluten free. For those who have gluten allergy or IBS, they can have these in their meals without any worry.
7. Improved Brain Function
Basmati rice are rich in thiamine which is also known as brain vitamin. Thiamine improves focus, concentration as well as memory. Moreover, researches have shown that including basmati rice in your diet can prevent the onset of Alzheimer’s disease and dementia
8. Prevention of Hemorrhoids
People who have hemorrhoids are often advised to eliminate rice from their diet. But it is good news for them that they can include Basmati rice in the diet as these are rich in fibre.
9. Energy boost
As Basmati are rich in carbohydrates and contain high calories with dense nutrients, they are a good option for people who are looking for adding an energy booster to their daily diet. For those who love to do intensive workouts, basmati rice can be a part of their diet.
10. Lower Arsenic Content
Basmati rice have lower amount of arsenic as compared to other rice varieties which is a heavy metal that alleviates risk of diabetes and other diseases like cancer and diabetes.
Side Effects of Basmati Rice
There are no prominent side effects or health hazard of Basmati rice. however, there is a chance you may miss out on some of the nutrients of if you get polished variety of rice.
We are sure all of your misconceptions are cleared and you can’t wait to add these flavourful rice to your diet. Bon Appetite!