8 amazing Health Benefits of Basmati Rice

The rich aroma of the long grains fills up the room tickling your food lust. Basmati rice is loved for its taste, texture and fragrance. But that’s not it. There are some amazing health benefits of basmati rice.

This humble grain is a staple in Asian countries. It’s gluten-free and low in fat. That’s the secret of many Asian women maintaining a healthy weight even after eating rice. Rice, which is thought to be a big contributor to obesity. 

In addition to that, basmati rice contains all eight essential amino acids. It is also a rich source of folic acid, which is a very essential nutrient during pregnancy. Further, this long rice is very low in sodium and has no cholesterol.

The list of benefits is endless and so is the content of essential nutrients. 

Where does your Basmati come from?

A native to India, Basmati Rice is a staple in many Asian countries. For thousands of years, it has been cultivated in the foothills of the Himalayas. The first written account of Basmati rice dates back to 1766.

Archaeologists discovered long-grained rice near Udaipur dating back to 2000-1600 B.C. Today, India produces over 29 varieties of Basmati rice. The leading producers are J&K, Punjab, Himachal Pradesh, Haryana, Delhi, Uttarakhand and Uttar Pradesh.

India is the leading exporter of basmati rice, responsible for two-thirds of global supply.  

Nutritional Quotient of Basmati Rice

1 cup of basmati rice contains:

• 210 Calories
• 0.5 Fat
• 46 gm Carbs
• 0.7 gm Fibre
• 5 gm Protein
• 0 gm Sugar
• Other nutrients present in the rice are
• Vitamin B1 & B6
• Copper
• Folate
• Iron
• Magnesium
• Phosphorous 
• Zinc

Basmati rice contains up to 20% more fibre than other types of rice. It’s easy to digest and low on the Glycemic index. 

Why Ayurveda Values Basmati Rice? 

According to Ayurveda, basmati rice is balancing three doshas – Vata, Pitta and Kapha. 

It is very rare to find a staple that balances all the three doshas. And basmati rice is a rare gem. 

This humble grain is considered sattvic or pure and it balances the mind and the body. It is helpful in building body tissues. This staple is highly nourishing yet easy to digest. It is comfort food that helps in healing. 

Does it help in diabetes?

Researchers say Basmati rice might be a smart choice for diabetics. 

It is a common notion that white rice is not a good choice for diabetics.

This is because rice is high in Glycemic index (GI). 

GI is the measure of how quickly blood sugar level rises after consuming a particular food. 

The Glycemic index of Basmati Rice is comparatively lower. GI of basmati rice ranges between 50 and 58. The brown basmati rice has even lower GI index. This makes basmati rice a very healthy alternative of carbohydrates. 

In addition to the low GI, basmati rice contains a significant amount of fibre. A diet rich in fibre can help reduce the risk of developing type 2 diabetes. If you have diabetes, you can add small portions of basmati rice to your diet.

Also Read: White rice and diabetes

Health Benefits of Basmati Rice

1. It helps your heart heal

Studies prove that basmati rice can reduce the risk of heart diseases. The whole grain is low on saturated fats and sodium. This help to reduce blood cholesterol levels, making it a healthy option for those with cardiac ailments. 

Loaded with dietary fibre and Vitamin B, it supports good cholesterol levels and reduces bad cholesterol. It prevents fatty deposits in the heart vessels, helps cardiac muscle functioning and optimizes heart health.

Basmati rice also helps in lowering the risk of high blood pressure which is a risk for the heart. 

2. It can reduce your Cancer risks

Basmati Rice is a rich source of fibre. It contains about 20 per cent more fibre than any other type of rice. High fibre in the diet helps regularize bowel functions and promotes smooth passage of stool. This helps reduce the risk of many types of cancer, particularly colorectal cancer.

Research also says that basmati rice can help lower the risk of breast cancer.

3. It can enhance your Brain Power

Basmati Rice is a rich source of B vitamins, including B1 and B6. Vitamin B6 (Thiamine) is crucial for brain health. A deficiency of Thiamine can lead to acute neurological conditions.

Thiamine has the ability to improve both concentration and memory. It aids in the positive functioning of the nervous system. Research also found that thiamine can help prevent the onset of Alzheimer’s disease and dementia.

4. It aids in managing weight

It is a popular belief that rice adds weight to your body. 

However, research revealed that basmati rice can help people shed their excess weight. The rich natural fibre slows down digestion and keeps you satiated for long. This helps control unwanted food cravings.

In addition, basmati rice also contains a high amount of amylose. This is a type of carb which is hard for the body to digest. This slow digestion of carbs further accelerates your weight loss. 

5. It helps handle your blood pressure

Basmati rice contains a profuse amount of magnesium and potassium. 

Both of these nutrients help in reducing blood pressure. 

Potassium relaxes your blood vessels and improves circulation. This enhances blood flow to all the vital organs. Regular intake of basmati rice can help people handle high blood pressure.

6. Promotes Digestion

Basmati rice contains soluble fibre that provides your body with ample amounts of roughage. It aids in the smooth functioning of the digestive system. 

A fibre-rich diet is also helpful in preventing constipation by adding bulk to the stool. 

Include basmati rice to the daily routine to combat constipation and gastrointestinal woes.

7. Low Arsenic Content 

Basmati rice is low in arsenic as compared to other rice types. Arsenic is a kind of heavy metal that can increase the risk of diabetes, heart problems and cancers.

Most varieties of brown rice tend to contain higher levels of arsenic. This metal deposit accumulates in the outer brain layer. Basmati rice is a safer option for daily consumption.

8. It’s a great source of energy

Not all carbs are bad. 

Carbohydrates are the fuel that keeps the body moving. Basmati rice is rich in complex carbs, which boosts the metabolic function in the body. Carbohydrate is also essential for your brain function.

Basmati rice contains healthy carbs that boost your energy. It contains the germ, bran, and endosperm. Thus, regular consumption of basmati rice can help in lowering the risk of type 2 diabetes, cancer and heart disease. 

It can also help delay premature death.

Caution!

Basmati Rice is dosha balancing but excess consumption may increase your Kapha dosha. 

White basmati is a refined grain, it has been stripped of the valuable nutrients. Prefer brown basmati rice. Studies suggest that eating refined rice can negatively affect your blood sugar levels. It can increase the risk of type 2 diabetes. That’s why it’s important to choose your rice right and eat it in moderation.

Health benefits of Basmati Rice – Add it to your plate!

Most people think of rice as bad white food.

But that’s not true!

Basmati rice is one of the healthiest grains to obtain your carbs from. Many Asians consume rice on a regular basis yet they enjoy better health than most people in the West. 

Basmati rice is scientifically proven for its health benefits. 

So, if you are not already eating this healthy rice then it’s time you add it to your diet. Don’t wait for special occasions or special guests to cook your basmati. I agree, it’s expensive but it’s much better than the bills from the pills!