Fun Facts About Basmati Rice

Have you been eating basmati rice without even knowing its nutritional content? Now that you would love to know, basmati rice is beyond the normal rice you used to think it is. It is long-grained rice packed with a little bit of almost all the nutrients your body needs to function well. It also has enough nutrients to provide your body with the required daily intake value of nutrients in your body.

Although looking at basmati rice, especially white processed basmati rice, there might be no physical difference between it and the normal long grain rice. However, the cooking process of basmati rice brings out the difference.

While cooking the rice, it gives off a sweet-smelling aroma that people have likened to the area of popcorn. Coupled with the aroma, basmati rice is also delicious, which is why most people in Asia make it their everyday food. It is common among Indians and Pakistanis.

Types of Basmati Rice

There are 2 types of basmati rice: brown basmati rice and white basmati rice. The former is said to be more nutritious than the latter. However, generally, basmati rice is a gluten-free food. It contains low fat and low glycemic index, making it a perfect food to add to your weight loss diet.

It has pregnancy-helping nutrients that can prevent almost all kinds of pregnancy defects. In addition, basmati rice has all 8 amino acids, has 0% cholesterol, and is easily digested. Hence it’s popular among people both within and outside Asia.

This article elaborates on the benefits you stand to gain from replacing your normal rice with basmati rice. It emphasizes the nutritional profile of this superfood and how it can positively impact your health.

Before delving into the health benefits of basmati rice, it is best to take a sneak peek at the nutritional components of basmati rice.

Nutritional Profile of Basmati Rice

Basmati rice is a good source of numerous healthy nutrients. This is why it has become more famous over the years. According to research, one cup of basmati rice contains the following;

• Vitamin B6: 9% of the required daily intake value
• Magnesium: 5% of the required daily intake value
• Folate: 23% of the required daily intake value
• Copper: 10% of the required daily intake value
• Thiamine: 21% of the required daily intake value
• Niacin: 9% of the required daily intake value: 7% of the required daily intake value
• Selenium: 20% of the required daily intake value
• Zinc: 6% of the required daily intake value
• Iron: 10% of the required daily intake value
• Calories: 205
• Protein: 40 g
• Carbs: 38 g
• Sodium: 350 mg
• Phosphorus: 5% of the required daily intake value

Health Benefits of Basmati Rice

Boosts Heart Health

Eating basmati rice regularly can help improve your heart health. This is because it has no cholesterol and low sodium amounts. Both cholesterol and sodium, when taken excessively, can contribute to severe heart health conditions.

In addition, it has low amounts of fat. All these make it a great food choice for people already suffering from heart conditions. Due to its numerous benefits and properties, basmati rice is effective at improving the cardiac muscles, preventing the assemblage of fat in the blood vessels, and protecting the heart from high blood pressure, one of the factors that trigger heart conditions.

Eating basmati rice cannot help only help you improve your heart health if you are already suffering from heart conditions. It will also help you prevent heart conditions.

Prevents Diabetes

Diabetes is one of the leading causes of death in the world today. It can be caused by different factors ranging from high blood sugar to obesity and overweight. Heeding a healthy diet and engaging in physical exercises can help in the prevention and management of the condition.

Unlike other kinds of rice, basmati rice has a very low glycemic index, which makes it a healthy food for diabetes prevention and management. Studies carried out on older adults aged 65 and above who consumed basmati rice regularly experienced lesser chances of developing diabetes. In addition, those who already are diabetic and were placed on a basmati rice diet experience improved symptoms of their condition.

Rich in Fiber

Basmati rice is packed with high amounts of fiber. Studies have shown that basmati rice has 20% higher fiber than normal rice. A high fiber diet can help improve gut health and eliminate digestive issues like constipation, flatulence, bloating, and gas.

In addendum to this, being rich in fiber makes it a healthy food for prediabetic patients and diabetic patients. It is also ideal for individuals without diabetes who are looking to prevent it at all costs.

According to research, basmati rice mostly tackles type 2 diabetes and its risk factors. This is proof that basmati rice is more of a medicinal remedy than just any food. In short, it is a superfood.

Encourages Healthy Weight Management

Overweight and obesity are actually risk factors for type 2 diabetes. Thus, while preventing diabetes, you should look at maintaining a healthy diet.

Apart from being an extraordinary source of fiber that makes you full all day, thereby preventing you from feeling hungry, basmati rice is also packed with a kind of carbohydrate known as amylose, which also contributes to making you feel fuller.

In other words, eating basmati rice in the morning can serve you till afternoon or evening. If you need super food that you can add to your weight loss plate, then you should consider basmati rice.

Although diet plays an important in weight management, however, it cannot single-handedly manage your weight. You have to combine a healthy weight loss diet with regularly engaging in healthy physical exercises that can also improve your weight.

Prevents Cancer

Cancer, just like heart disease and diabetes, takes the lead in the list of health conditions that cause death worldwide. Both the condition and the management procedures of cancer can cause so much discomfort. This is why most people go out of their way to prevent it. Preventing or managing cancer involves maintaining a healthy diet and doing regular checkups.

According to research, basmati rice has properties that have been proven to be effective in the treatment and prevention of different kinds of cancers like colon cancer and breast cancer. Basmati rice is healthy for both preventing and managing cancer. However, because cancer is a delicate health condition, it is best to speak with your doctor first about adding basmati rice to your diet.

Boosts Brain Power and Improves Cognition

Basmati rice is packed with vitamins like thiamine, which can cause severe brain conditions if they are lacking in the body. However, since basmati rice provides the required daily intake value of the essential B vitamins, adding them to your diet can improve your cognition, memory, and brain power.

In addition, basmati rice’s thiamine content improves concentration and promotes the smooth running and functioning of the nervous system. Above all, eating basmati rice regularly can help you prevent the outset of neurological and mental conditions like dementia and Alzheimer’s disease.

Boosts Energy

Basmati rice is packed with healthy amounts of carbohydrate, and carbohydrate is popular for their supply of energy to the body. This is why it is tagged “energy-giving nutrient.” The carbohydrate content in basmati rice is sufficient to provide the body with enough energy to serve you for the whole day.

In addition, due to its high fiber content, it can keep you full almost all day long. Thus, if you wish to ration your diet while feeling strong and energized all day long, you should add basmati rice to your diet, and your body will thank you.

Conclusion

Eating basmati rice will not only supply your body with all the required nutrients that your body needs to function well, but it also helps prepare your body to fight against different health conditions ranging from diabetes to cancer as well as their symptoms and risk factors. These health benefits of basmati rice have been proven scientifically over the years.

Also, several studies were carried out on Asians who make this superfood their main diet, and the results were promising. Basmati rice is available in different stores. However, ensure that whichever brand of basmati rice you are buying is 100% natural without any form of processing.