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Essential Nutrients And Health Benefits of Basmati Rice

18/11/2021

 

Basmati rice is common in Indian & South Asian cuisine. This is mainly available in both two variants – white basmati & brown basmati. People also prefer to buy basmati rice online and offline stores for its nutty flavour & pleasant aroma. This blog takes a closer look at basmati rice, examining its essential nutrients and major health benefits.

Nutrition facts
Although the exact amount of nutrients varies depending on the type of basmati rice, each serving is high in calories and carbs, as well as micronutrients such as thiamine, folate & selenium. According to the experts, one cup of cooked basmati rice (163 grams) contains:

• Calories: 210
• Protein: 4.4 gm
• Sodium: 399 mg
• Carbs: 45.6 gm
• Fat: 0.5 gm
• Fibre: 0.7 gm
• Thiamine: 22% of the daily value
• Copper: 12% of the daily value
• Folate: 24% of the daily value
• Niacin: 15% of the daily value
• Selenium: 22% of the daily value
• Iron: 11% of the daily value
• Magnesium: 5% of the daily value
• Zinc: 7% of the daily value
• Vitamin B6: 9% of the daily value
• Phosphorus: 6% of the daily value

In comparison white basmati rice, brown basmati is slightly higher in calories, carbs, and fibre. It also provides more vitamin E, zinc, magnesium, potassium & phosphorus.

Health benefits of basmati rice
Basmati rice is high in micronutrients and carbs such as folate, thiamine, and selenium. This rice is associated with a number of health benefits.

Lower in arsenic: Basmati rice is lower in arsenic compared to other rice. Arsenic is a semi-metallic chemical that is harmful to your health & increases the risk of heart problems, diabetes and certain cancers. Fortunately, basmati rice has lower concentrations of arsenic, which are good for health.

Lower risk of diabetes: Most types of rice, specifically white rice come with a high glycemic index, whereas basmati rice is lower on this scale. According to the research, basmati rice is a medium-scale glycemic index food. The index lies between 50 & 58. So, basmati rice can be beneficial to reduce the risk of diabetes.

Reduces cancer risk: As compared to white basmati rice, brown basmati rice is rich in fibre. High fibre diets may help to minimise the risk of developing specific types of cancers, mainly colorectal cancer.

Nutritionally, basmati rice is similar to other grains, but it boasts less arsenic. Whether you choose brown basmati or white, it gives you a unique aroma with several health benefits. Both types make for a healthy and delicious addition to a diet.

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