Basmati rice is often used in briyani rice and is known for its delicious taste and aroma. Behind that, basmati rice also has a myriad of health benefits that you should not miss.
Basmati rice has been cultivated for thousands of years in India and Pakistan. However, now basmati rice has been enjoyed by many people around the world, including in Indonesia. Different from ordinary rice, this rice is longer and slender.
Basmati rice is available in 2 types, namely white basmati rice and brown basmati rice. Both have a nutty taste and aroma and high nutritional value, making them suitable to be a delicious choice for your healthy diet menu.
Nutrient Content in Basmati Rice
A serving of cooked white basmati rice (about 160 grams) contains about 210 calories and a variety of important nutrients, such as:
- 4.5 grams of protein
- 0.5 grams of fat
- 0.7 grams of fiber
- 400 milligrams sodium
- 24% of the daily requirement of folate
- 22% of the daily requirement of thiamine
- 22% of the daily requirement for selenium
- 15% of the daily requirement of niacin
- 12% of daily copper requirement
- 11% of the daily requirement of iron
- 9% of the daily requirement of vitamin B6
Basmati rice also contains other nutrients, such as zinc, phosphorus and magnesium. Compared to other types of rice, white basmati rice is known to have the lowest levels of arsenic so it can protect the body from the risk of diabetes, heart disease, and certain cancers.
The nutritional content of brown basmati rice is generally the same. However, this type of rice contains more carbohydrates, fiber, magnesium, vitamin E, zinc, potassium, and phosphorus.
Benefits of Basmati Rice for Health
Thanks to its diverse nutritional content, there are a myriad of health benefits of basmati rice that you can get, including:
1. Control blood sugar levels
Most types of rice, especially white rice, have a high glycemic index. That is, the consumption of white rice can quickly increase blood sugar levels. High and uncontrolled blood sugar over time can increase the risk of metabolic disorders, such as diabetes and obesity.
Instead, you can eat brown basmati rice. This rice is known to have a lower glycemic index than other types of rice. In addition, fiber and protein in it can also maintain blood sugar levels.
With these properties, brown basmati rice is considered more friendly for diabetics, can reduce the risk of type 2 diabetes, as well as being a better alternative source of complex carbohydrates for everyone.
2. Healthy heart
The fiber content of brown basmati rice is known to be 20% more than other types of rice. Fiber has an important role in lowering cholesterol levels and reducing the risk of developing high blood pressure, which are two major risk factors for heart disease.
Plus, its lower arsenic content than other types of rice makes basmati rice a healthier choice for people with heart disease.
3. Prevent cancer
In addition to being healthy for the heart, eating foods that contain lots of fiber, such as basmati rice, has been shown to reduce the risk of certain cancers, especially colorectal cancer.
4. Improve brain health
Each serving of basmati rice contains about 22% of the daily requirement of vitamin B1 or thiamine. These nutrients play an important role in maintaining brain health and reducing the risk of Wernicke's encephalopathy.
In addition, the high content of selenium and folate in basmati rice can also help improve brain function in people with mental disorders and treat Alzheimer's disease.
Tips for Consuming and Processing Basmati Rice
Although it has many health benefits, you still need to be careful when consuming basmati rice. The reason is, excessive intake of white basmati rice can still have a bad impact on blood sugar levels and increase the risk of obesity.
Therefore, it might be better for you to choose brown basmati rice for daily rice consumption. Basmati rice can be processed like ordinary rice. Here are cooking tips that you can try to get the benefits of basmati rice:
- Wash the basmati rice 2-3 times in cold water.
- Soak the basmati rice for at least 15-20 minutes before cooking to make it softer.
- Add the basmati rice to the pot.
- Add water at a rate of 1.5 cups for every one cup of basmati rice.
- Cover the pot and cook the basmati rice until done.
- Once cooked, turn off the heat and let the basmati rice sit for about 5 minutes before serving.
If you want to change your diet to be healthier, try to eat basmati rice, especially the brown one. You can eat it with various additional dishes, just like eating regular rice.
To maximize the various benefits of basmati rice, you are also advised to live a healthy lifestyle, for example by eating more fruits and vegetables, stopping smoking, and exercising regularly.
If you have certain medical conditions, it is better for you to consult your doctor first regarding the consumption of basmati rice and the right amount of intake, according to your condition.