How many food stand as a staple food, rice is one of them. Though many people deny rice as foremost food. But there was no controversy that rice is a staple food in many parts of the world. There are various types of rice is present in the universe. Among them, Basmati rice is one of the best rich contained high nutritious value. Basmati rice is two types one is white in color and another brown. The color of the rice depends on uncovering process of the rice. The rice is so much flavorful. This flavor of rice increase appetite. Two chemical compounds 2-acetyl-1-pyrroline give the basmati rice aroma. The rice is not only aromatic but also very tasty. The rice firstly originated in India. But this rice is very known all over the world for its numerous nutrients.
If you compare brown rice with the white basmati rice, brown rice got 20% more fiber content than the white ones. But if you compare white basmati rice with other white rice, definitely white basmati is best. It is low calory containing rice and low in fat and cholesterol but rich in other nutrients. That is why basmati rice never makes a man fatty or obese.
Nutritional value of basmati rice
Nutrients amount per serving size (One cup cooked)
- Total energy content: 191 calories
- Total carbohydrate: 39.85 g
- Dietary fiber: 0.6 g
- Sugar: 0.07 g
- Protein: 5.59 g
- Total fat: 0.61 g
- Saturated fat: 0.142 g
- Polyunsaturated fat: 0.193 g
- Monounsaturated fat: 0.202 g
- Cholesterol: 0 g
Contents of the basmati rice show that carbohydrate, protein, and fat also present in basmati rice where a low amount of fat content. Monounsaturated fat and polyunsaturated fat are good for health which contained in basmati rice. But there is no cholesterol in the food.
Health benefits of basmati rice
Now we know the nutritional value of basmati rice. So many important ingredients are present in this rice but we don’t know what are their functions in our body? We should know the health benefits of any food before consuming otherwise we cannot get the benefits exactly what we need. Continuation of this fact we should know basmati rice benefits. The rice has great role preventing so many diseases and can improve internal body function. Health benefits of basmati rice described below.
Prevent cancer cell
Basmati rice is beneficial but you can make it more effective. The layer just under the covering of the rice is very important elements. Most of the cases we lost it by the milling process. The outer coat containing rice is brown rice. This layer can prevent the growth of cancer cell.
Less drink of water, consuming food without fiber may cause constipation. Long-term of constipation with sedentary lifestyle may lead to hemorrhoids. It is a very painful condition. Every time to excrete stool, you must have to feel pain in the anus and rectal region. This condition can produce a bloody stool. By consuming basmati rice hemorrhoids can prevent. The fiber contained in basmati rice make the feces soft and defecation occurs easily. If you have the problem just switch white rice to basmati rice.
Fights against colon cancer
Colon cancer hampers the absorption process of nutrients. The people consuming less dietary fibers are the risk group of colon cancer. But a person who consumes an adequate amount of dietary fiber reduces 30% colon cancer possibility. You already know that brown basmati rice contains many dietary fibers. So, we can prevent colon cancer by consuming brown basmati rice.
Suitable diet for diabetic patients
Diabetes is spreading to the whole world. It is one of the commonest diseases of the world. Soluble fiber which contained in the basmati rice can make the proper environment for the activity of insulin. It can also facilitate in releasing insulin from the beta cell of pancreas while consuming carbohydrate and protein. Especially in type 2 diabetes mellitus fibers of basmati is very effective. It can also reduce the level of cholesterol as well as lowering blood glucose level. On 12th February 1997, Journal of the American Medical Association published that a large amount of fiber dieting person has the lower risk to develop diabetes mellitus.
Lack of an adequate amount of dietary fiber intake causes constipation. Dietary fiber helps in the mobilization of both small and large intestine. Dietary fiber has water retention properties. Holding more water it softens the feces and eases excretion. Thus it can prevent constipation.
Supports weight loss program
Basmati rice contains a large amount of amylase that is compared to any other type of rice. Amylose is an ingredient that needs longer time to digest. It causes late emptying of the stomach. As a result hunger center doesn’t stimulate early. Because of the presence of sufficient amount amylase in basmati rice, we can get the benefits.
When you feel the sensation of full stomach then you don’t need to eat. Breakdown of fat starts at that time. And, the dietary fiber can disintegrate into smaller particles. That is why calory requirement to the body decrease. By these two combined effects basmati rice helps in weight loss.
At present of the outer layer of the basmati rice, we called it brown basmati rice. Maximum portion of nutrients is present in that layer. Brown basmati rice is healthier than the white one because of this layer. Substruction of the layer from the rice means substruction of all nutrients from the rice. Many scientists already prove that dietary fibers contained in brown rice are able to reduce the chance of colon cancer and rectal cancer. Combine it is called colorectal cancer. It also makes bulk stool which promotes early excretion. There are many carcinogens and waste product of the body are present in the stool. If it remains a long time in your digestive system, it is harmful to your health.
Another is mammary gland cancer or breast cancer. This cancer also can be prevented by consuming healthy foods especially whole grain like as basmati rice. Basmati rice contains low fat that is significant for reducing cancer. The fiber of the basmati rice bind with estrogen hormone. The more increase of estrogen in your body the more increasing chance to develop breast cancer. But, if estrogen become excessive fiber bind with the estrogen and filtered in the liver and excreted from the body.
Maintains healthy brain
Thiamine present in the basmati rice plays an important role to improve the memory and concentration of nervous system. It helps in keeping the brain cool and mental well-being. It helps to concentrate on the study and helps in taking the right decision.
Basmati rice benefits weight loss
As calcium present in basmati rice, it helps to maintain the bony health. How many factors need to maintain the strength of bone calcium is one of them. Calcium also prevents osteoporosis. Osteoporosis means a break in the bone.
Lower blood pressure
This benefit is most useful for the hypertensive person. Potassium and magnesium both are present in basmati rice. Potassium produces the relaxation of smooth muscle thus produce dilatation of arteries. As a result blood flow will be better and decrease blood pressure. On the other hand daily intake of potassium for few months ensure lower high blood pressure.
Ensure healthy heart
How many factors are responsible for heart disease, cholesterol is one of them. But it is a very beneficial fact that basmati rice contains zero cholesterol. Another fact is high fiber. American Journal of Clinical Nutrition published that the women who consume 25 grams of fiber per day lower the risk of heart disease 40% than the women how has the history of consuming lower than 9 gram per day.
Enrich in nutrients
Basmati rich enriches in nutrients. Three major type of food namely carbohydrate, protein, and fat. Among them, excess fat is injurious to health and basmati rice has a lower amount of fat. Other nutrients such as calcium, iron, potassium, magnesium and a large amount of dietary fiber are present in the food. Vitamin B1, vitamin B6, vitamin E, and vitamin K contained in basmati rice. Whereas vitamin E is an antioxidant vitamin and vitamin K is important clotting factors.
Basmati Rice benefits FAQ
Is brown basmati rice healthy?
Basmati rice has two types. One is white and another is brown. Thin outer layer around the rice color the rice brown. Most of the nutrients are present in the lawyer. Brown basmati rice contains 20% more fiber than the white basmati rice. On the comparison of brown basmati rice and white basmati rice, brown basmati rice is more beneficial than the white rice.
Is basmati rice healthy for weight loss?
We already said that there are two types of Basmati rice where one is brown and another is white. Could you ever think that we can get the benefit of losing weight consuming rice? But basmati rice and obviously that is brown basmati rice has the ability. On the other hand, white rice cannot do the function. We said in the previous that basmati rice has no fat so it can also reduce the chance of weight gain. 12 years study on women has proven that the persons are almost 50% lower risk of weight gain who intake dietary fiber from whole grain as like basmati brown rice compared to those who eat minimal whole grain.
Is brown basmati rice good for weight loss?
Many of us sometimes work very hard to lose extra weight as well as we also change our food habit. When our weight crosses the line, we need to select what type of food which has no fat. No fat-containing food is good for our health at the time. We can eat brown basmati rice in order to lose weight and changing food habit we can add this food to the menu. So, the answer is “yes”, this brown rice is good for weight loss.
Is brown basmati rice healthier than white rice?
Brown basmati rice is that part just after stripped the covering and the white rice comes from its modification. A very thin layer which is present in the brown basmati rice and it contains selenium, fiber, vitamins, and minerals. On the contrary, this layer is totally absent in white basmati rice and that is why this type contains lower fiber and nutrients than the brown rice. Healthy factor mainly depends on the number of nutrients in where brown rice contains more amounts. Now, the opinion is yours. Of course, brown basmati rice is healthier than the white.
Is white basmati rice healthy?
It is true that brown basmati rice is healthier than the white basmati rice but it doesn’t mean white basmati rice is not healthy. White basmati rice has fewer nutrients than the brown basmati rice but this amount is many times more than the other ordinary rice. White rice also has more calorie value than the brown. So, there is no option to ignore the white rice when the brown is not available or its price seems more to you.
Is brown basmati rice whole grain?
To be a whole grain require presenting germ, bran, and endosperm. Lacking any one of these that is you cannot say that whole grain. But brown basmati rice contains all the components and it is plenty of nutrients. It is also rich in fiber and antioxidants. So, brown rice is an intact whole grain.
Is basmati rice healthy for diabetics?
A person who is either diabetic or not, it can be said by estimating blood glucose level. A diabetic patient always carries high blood glucose. The food which has a low glycemic rating and the low glycemic index is very beneficial for the diabetic patients. Glycemic index of brown basmati rice is not high and that is why it doesn’t elevate your blood glucose level. Not only brown basmati rice almost all whole grain has a low glycemic index. A large number of diabetic patient eat flour making food every day keeping the blood glucose level comparatively lower. Do you know brown basmati rice is even better than the flour?
Basmati rice Side effects
Basmati rice which contained a variety of nutrients has no specific adverse effect. But it absolutely depends on the milling process and cooking. Be careful about cleanliness during the cook. In some cases, many nutrients losses during the refining process.
Where/how to buy basmati rice online?
From the beginning, the rice was widely available in India and Pakistan. But now, the rice is available almost all country. You may find it in big cities, departmental store, super shop, and many other places. You can buy it in the easiest way. Just click here to buy pure and healthy basmati rice.
Final Word For basmati rice
If rice is included in your staple food, the best choice is basmati rice. But it’s nutritional elements widely depends on some factor. If the outer layer is absent over the rice then it becomes less beneficial. Its health benefits also depend on whether the rice is polished or unpolished. A good choice is, eating unpolished rice. In Bangladesh, vitamin B-complex is absent in the rice. So, eat basmati rice to get the best health benefits after ensuring the purity of the rice.