Basmati Rice Healthy or Not?

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Basmati Rice Healthy or Not?

Basmati rice is a type of rice commonly found in South Asian cuisine.

Available in white and brown, it is known for its nutty flavor and pleasant aroma.

However, you may be wondering if this long grain rice is healthy and how it compares to other types of rice.

Nutrition facts

Although the exact nutritional content varies depending on the specific type of Pakistan basmati rice, each serving typically contains carbohydrates and calories, as well as micronutrients such as folate, thiamine and selenium.

One cup (163 grams) of cooked white basmati rice contains:

• Calories: 210

• Protein: 4.4 grams

• Fat: 0.5 grams

• Carbs: 45.6 grams

• Fiber: 0.7 grams

• Sodium: 399 mg

• Folate: 24% of the Daily Value (DV)

• Thiamine: 22% of the DV

• Selenium: 22% of the DV

• Niacin: 15% of the DV

• Copper: 12% of the DV

• Iron: 11% of the DV

• Vitamin B6: 9% of the DV

• Zinc: 7% of the DV

• Phosphorus: 6% of the DV

• Magnesium: 5% of the DV

In contrast, basmati rice is slightly higher in calories, carbohydrates and fiber. It also provides more magnesium, vitamin E, zinc, potassium and phosphorus.

Potential health benefits

Basmati rice may be associated with several health benefits.

Low in arsenic

Compared to other types of rice, basmati rice is generally lower in arsenic, a heavy metal that can harm your health and increase your risk of diabetes, heart disease and some cancers.

Arsenic accumulates more in rice than in other grains, which is especially troubling for people who eat rice regularly.

However, some studies have found that basmati rice from California, India or Pakistan has the lowest levels of arsenic compared to other rice varieties.

Also, it should be noted that brown rice varieties contain more arsenic than white rice because the arsenic is formed in the tough outer layer of the bran.

May be enriched

White basmati rice is usually fortified, which means certain nutrients are added during processing to help increase its nutritional value.

This makes it easy to meet your needs for a variety of important vitamins and minerals.

Rice and especially other grains are often rich in iron and B vitamins such as folic acid, thiamine and niacin.

Some types are whole grains

Brown basmati rice is considered a whole grain, which means it contains all three parts of the grain the germ, the bran, and the endosperm.

Whole grains have been linked to various health benefits. For example, an analysis of 45 studies found that eating whole grains reduces the risk of heart disease, cancer and premature death.

Another review found that regular consumption of whole grains, including brown rice, was associated with a lower risk of developing type 2 diabetes.

What’s more, an 8-week study in 80 people found that replacing refined grains with whole grains lowered levels of inflammatory markers.

Potential downsides

Unlike brown basmati rice, white basmati rice is a refined grain, which means that many of its valuable nutrients have been lost during processing.

Some studies suggest that eating more refined grains may negatively affect blood sugar control and may be linked to a higher risk of type 2 diabetes.

What's more, a study of more than 10,000 people linked dietary patterns that included white rice with a higher risk of obesity.

Additionally, a study of 26,006 people linked white rice intake to an increased risk of metabolic syndrome, a group of conditions that increase the risk of heart disease, stroke and type 2 diabetes.

These effects may be due to the fact that white rice contains a higher amount of carbohydrates and a lower amount of fiber than brown rice.

So while white basmati rice can be enjoyed in moderation, brown basmati rice may be an overall better choice for your health.

Basmati vs. other types of rice

Basmati rice is nutritionally comparable to other types of brown or white rice.

Although there may be small differences in calorie, carbohydrate, protein and fiber content between certain types of rice, it is not enough to make a big difference.

That said, basmati rice price in Pakistan is generally low in arsenic, which can be a good choice if rice is a staple in your diet.

As a long-grain rice, it is also taller and leaner than short-grain varieties.

Its nutty, floral aroma and soft, tangy texture work well in many Asian and Indian dishes. It is perfect for making rice pudding, pilaf and side dishes.

The bottom line

Basmati rice is nutritionally comparable to other types of brown or white rice.

Although there may be small differences in calorie, carbohydrate, protein and fiber content between certain types of rice, it is not enough to make a big difference.

That said, basmati is generally low in arsenic, which can be a good choice if rice is a staple in your diet.

As a long-grain rice, it is also taller and leaner than short-grain varieties.

Its nutty, floral aroma and soft, tangy texture work well in many Asian and Indian dishes. It is perfect for making rice pudding, pilaf and side dishes.

What Is the Healthiest Type of Rice?

Rice is a staple food in many countries, providing affordable, nutritious energy to billions of people around the world.

There are many varieties of this popular grain that vary in color, taste and nutritional value.

Some are rich in nutrients and powerful plant compounds that promote health, while others have less impressive nutritional profiles.

Brown rice

Brown rice is whole grain rice that has had its husk, called the stem, removed. Unlike white rice, it still contains the bran layer and the germ - both of which are packed with nutrients.

For example, brown rice bran contains the flavonoid antioxidants apigenin, quercetin, and luteolin. These compounds play an important role in disease prevention.

Regular consumption of flavonoid-rich foods is associated with a lower risk of chronic diseases such as heart disease and certain cancers.

Black (forbidden) rice

Black rice varieties, such as Indonesian black rice and Thai jasmine black rice, are dark black and often turn purple when cooked.

This variety is sometimes called forbidden rice because it was said to be reserved for royalty in ancient China.

Research shows that black rice has the highest antioxidant activity of all varieties, making it a nutritious choice.

Red rice

Red rice varieties, such as Himalayan red rice and Thai red rice, are dark in color and contain many nutrients and beneficial plant compounds.

This variety is higher in protein and fiber than white rice varieties, but where it really shines is in its antioxidant content.

Like black rice, it is rich in flavonoid antioxidants, including anthocyanins, apigenin, myricetin and quercetin.

Wild rice

Although wild rice is technically a waterweed seed, it is often used as rice in the kitchen.

It is considered a whole grain and contains about three times more fiber and more protein than white rice, making it a more satisfying option.

Additionally, it has been linked to many health benefits in animal studies.

For example, rodent studies have shown that replacing white rice with wild rice is effective in reducing triglyceride and cholesterol levels, insulin resistance, and oxidative stress, a major risk factor for heart disease. There is danger.