Have you ever heard of basmati rice? You must have heard it if you are from India and Pakistan or other south Asian countries. Because basmati rice is ordinary in these countries. It is long-grained rice that originates from India and other south Asian countries. Many people believe that it is unhealthy to eat rice frequently, but Asian people consume rice regularly. It is because they consume basmati rice that has many health benefits. Its taste and aroma make it different from other rice. It is the reason it has been in use in many Indian and Pakistani dishes. It is readily available from stores in these countries.
Types of basmati rice :
Generally, there are two types of basmati rice white and brown.
White basmati rice :
White basmati rice is produced by removing the outer husk of grain, which is called bran. It is less healthy than brown basmati rice.
Brown basmati rice :
Grain with bran is brown basmati rice. It is healthier because the bran contains dietary fiber and fatty acids.
Other types of basmati rice are
- Basmati 386
- Basmati 370
- Ranbir basmati
- Basmati 217
- Taraori basmati
- Pusa basmati-1
- Punjab basmati-1
- Haryana basmati-1
- Dehradun basmati
Nutrition chart of basmati rice :
1 cup of basmati rice contains
|Nutrients||Amount of nutrients|
|Carbs||45 g (15% of the daily value)|
|Fat||0.4 g (1% of DV)|
|Vitamin A||0% of DV|
|Calcium||1.2% of DV|
|Iron||11% of DV|
|Vitamin C||0% of DV|
|Potassium||55 mg (2% of DV)|
|Sodium||1.6 mg (0% of DV)|
Reference of nutrition chart
Benefits of basmati rice :
Let’s see some of the benefits of basmati rice
- Healthy heart :
Basmati rice is excellent for the heart because it is low in saturated fat. Low saturated fats keep your heart healthy. Basmati rice is also rich in fiber. Fiber prevents heart diseases because it lowers the blood pressure and cholesterol level in the body. It assures a healthy cardiovascular system. Studies have shown that a proper daily intake of fiber can keep your heart healthy. The unsaturated fats in basmati rice have less lousy cholesterol. That’s why it prevents any clotting in the heart arteries. If you have any heart problems, add basmati rice in your diet.
- Prevents cancer :
The best nutrient to fight cancer cells is fiber, and basmati rice is rich in fiber. Brown basmati rice contains 20% of fiber, which is enough for daily intake. Fiber prevents cancer, especially colon cancer. The reason is that fiber passes quickly through the colon and flushes all cancer, causing elements. Studies have shown that more intake of fiber means fewer chances of colon cancer. Estrogen hormones cause breast cancer. You can get rid of breast cancer by consuming basmati rice because it works against estrogen hormone and helps in getting rid of this hormone.
- Helps in weight loss :
You must have heard that rice works against weight loss. Well, it is valid for white rice, but brown rice helps you in weight loss. As I mentioned earlier, basmati rice is rich in fiber. It is hard for your body to break down a large amount of fiber. So fiber controls your appetite and gives you a feeling of fullness. You don’t feel like eating for a long time because of fiber-rich content in basmati rice.
Moreover, basmati rice contains a carbohydrate called amylose. It is difficult for your body to digest amylose, so it remains in your body for a long time and gives you a feeling of fullness. Try basmati rice if you are suffering from overweight.
- Healthy brain :
Basmati rice is best for the brain. That’s why Asian moms cook brown rice for their kids frequently. Basmati rice contains a vitamin called thiamin. Thiamin is excellent for brain functioning. It improves concentration and memory. It also helps in overall mental health.
Thiamine is also beneficial for preventing Alzheimer’s disease. Regular consumption of basmati rice can reduce the risk of these diseases. Add basmati rice in your diet to make your brain sharp.
- Prevents hemorrhoids :
Basmati rice can help in the prevention of hemorrhoids. The movement of rectal muscle puts pressure on the rectum that causes hemorrhoids. The fiber in basmati rice reduces the evolution of the rectal muscle. One of the reasons for hemorrhoids is weak digestion fiber in rice will help you in digestion.
- Prevents constipation :
The improper water level in the body causes constipation. The fiber in basmati rice maintains the water level in the body. It also softens the stool and helps it in passing quickly through the intestine, thus preventing constipation. Fiber also prevents stomach pain. Constipation is a significant health issue that triggers other health problems, so if you frequently have constipation, visit a doctor as soon as possible.
- Controls blood pressure :
Basmati rice is rich in potassium and magnesium. These two nutrients are excellent for blood pressure control. If you have hypertension add basmati rice in your diet, and you will feel the difference. The fiber in brown rice also helps in controlling blood pressure.
- Prevents diabetes :
Diabetes is a common health problem among many people. Basmati can help you to prevent diabetes. Fiber improves insulin sensitivity. Studies have shown that a high intake of fiber results in less risk of diabetes.
If you like rice and you have never tried basmati rice, I will suggest you try it soon. Its taste and aroma are fantastic. It has more health benefits than white rice. But try to buy basmati rice with the outer cover because it is healthier than others.