A certain delicious aroma comes from cooking any type of rice- but basmati rice is known for filling up streets with its sweet and pleasant aroma. And the health benefits of basmati rice are just as sweet and pleasant!
Basmati rice is a unique strain of rice originating in India. And just like normal staple brands of rice you get at the grocery store, there are two types- white and brown.
The word “basmati” actually comes from the Hindu words “bas” and “mati,” which translates to “aromatic.”
This type of rice is especially different than others, because it contains both vitamins and minerals, fiber, carbs, protein, has way less fat that most rice, and is generally a healthier option.
Other than these main compounds that make basmati rice clearly better than other strains of rice, there are many other nutrients that provide the amazing benefits of basmati rice, and make it a go-to food for dieters or people with medical issues.
Basmati Rice Health Benefits
1. It’s Diabetes-Diet Friendly
Many diabetics believe that after being diagnosed, they have to say goodbye to pasta and rice.
With basmati rice, that simply isn’t true. Basmati rice actually has a way lower glycemic index than any other rice, according to the Diabetes Association of Canada.
The GI (glycemic index) of a food type is determined by how rich the food is in fat, protein, fiber, and how digestible the starch is.
Carbohydrates that are difficult to digest lead to low blood glucose levels, which means that basmati rice can actually help to regulate a diabetic person’s blood sugar.
2. It’s Good For Dieting And Maintaining A Healthy Weight
Foods that are high in fiber can control your appetite, inhibit that amount of fat that your body absorbs, and give you a sense of feeling full at a quicker rate.
Basmati rice contains a high amount of amylose, which is a type of carbohydrate that is more difficult for the body to digest.
Avoiding snacking will be much easier when eating a food that is high in this type of carb.
Fiber is another contribution in maintaining a healthy weight due to the same thing– appetite control.
Many studies have discovered that consumption of high-fiber rice led to the fat being defecated at a faster rate rather than being absorbed.
It’s safe to say that basmati rice is diet-friendly, can help to promote your weight loss goals, and provide you with more energy.
3. It Can Promote Heart Health
Basmati rice is significantly lower in saturated fats than other types of rice.
A lack of saturated fats is already a heart healthy benefit, but basmati rice also contains a high amount of fiber that can provide you with a healthy cardiovascular system if you eat it regularly.
As for fats, basmati rice contains unsaturated fats, which are considerably lower in bad cholesterol. Thus, it is recommended as a heart-healthy super grain.
Unsaturated fats aid in protection against clotting and other health problems that occur within the arteries. Saturated fats do the complete opposite, and put people at risk daily for heart related diseases.
Scientific studies have also discovered that a good daily fiber intake daily (roughly 25 grams), can protect the heart against deadly diseases.
One of the best things you can do for your heart is have a healthy fiber intake, and basmati rice can provide that for you. Why?
Soluble fiber has the ability to reduce absorption of cholesterol, as it binds with bile. This way, bad cholesterol is excreted at a faster rate and your cholesterol is ultimately lowered.
4. It’s A Great Digestion/Constipation Aid
Water levels within the digestive tract can be easily maintained as long as you regularly consume a normal amount of fiber.
Soluble fiber is found in basmati rice, and it works by promoting the movement of material within your digestive system and can add bulk to stool.
This might sound weird if you’ve never struggled with constipation pain, but to those who have, the struggle can be debilitating.
In fact, studies have shown that reducing your fiber intake may be the cause of constipation, as well as other associated symptoms.
With more water added to your stool, it’s easier to avoid the stomach pains and discomfort that constipation and indigestion can cause, which makes basmati rice a genuine aid for people who struggle with stomach issues.
5. Ability To Prevent Cancer Cell Formation
It isn’t easy to find a rice with the amount of fiber that basmati rice has- it contains nearly 20% more fiber than the typical grocery store brown rice.
Again, fiber is one of the hugest health benefits that basmati rice has to offer, simply because it is a nutrient that we need in our daily lives. One of the outstanding benefits that fiber contributed to the body is its ability to prevent the formation of cancer cells.
Many researchers believe fiber can protect against many forms of cancer, but colon cancer is at the top of the list.
This is because fiber does most of its work within the colon, but there has been no research indicating that a strong fiber intake won’t also help to prevent other cancerous cells.
A study showed that fiber passes quickly through the colon, which meant that it can flush out cancer causing compounds. The same studies also showed that the more fiber you intake, the less likely you will get colon cancer or the formation of cancer cells.
Breast cancer is another type of cancer that can be prevented by eating good quantity of fiber, especially if you consume the whole grain brown basmati rice. Fiber can bind estrogen hormones and help your body get rid of them, which can lower the risk of breast cancer.
6. It Can Lower Blood Pressure
If you regularly eat brown basmati rice, chances are your blood pressure may be lowered due to certain nutrients that the rice holds.
Basmati rice contains magnesium and potassium, both of which have been shown in scientific studies to reduce blood pressure if consumed in regular to high doses every day.
Potassium and magnesium both work in the same way, by relaxing the walls of blood vessels, which in turn leads to a lower blood pressure. Over time, people diagnosed with hypertension may have reduced high blood pressure symptoms if they eat basmati rice regularly.
7. It Promotes Healthy Brain Function
Basmati rice contains a vitamin called thiamine, which is commonly referred to as a “brain vitamin.”
Not only does it have the ability to improve both concentration and memory, but it can aid in positive function of the nervous system and promote overall mental positivity.
In addition, trials and research have found that thiamine levels are extremely important in preventing the onset of Alzheimer’s disease and dementia.
In one study, thiamine was determined as a positive aid in treating patients with Alzheimer’s, and consuming it every day could reduce symptoms in patients with the disease.
Eating basmati rice may prevent against serious illnesses as well as increase your memory and sharpness on a daily basis. That’s a win-win situation, and one of the key health benefits of basmati rice.
8. It’s A Great Source Of Energy
Carbohydrates are basically the fuel that keeps the body moving and going on a daily basis. Without proper carb intake, we just wouldn’t survive.
Basmati rice is rich in complex carbs, which boosts the metabolic function in the body. If you have absolutely no energy, it may be because you’re not getting enough carbs, as they are what provides energy to the cells.
Carbohydrates provide essential function to the nervous system and brain activity. This is why dietitians suggest that at least 50% of your daily calorie intake should be carbs– they are just that important.
Basmati rice contains healthy carbs that will boost your energy and help you complete daily tasks without feeling sluggish and groggy throughout the day.
What Is Basmati Rice?
With all this talk on how amazing it’ll be for you, you may not have even heard of it before. If you have heard of it, have you ever given it a shot?
If you’re a regular dieter, then your answer is probably no. Why? Because we are told to avoid rice completely while dieting, or suffer the consequences.
Basmati rice is one of those special circumstances, and brown basmati rice can serve as a staple food in any diet, providing you with tons of vitamins, minerals, and awesome health benefits.
Being that basmati rice has a different nutritional composition that other types of rice, it’s safe and healthy to consume for people who simply want to lose weight or have serious diseases such as diabetes.
This type of rice has a unique aroma and flavor, and has its origins in India. It is commonly found in many different traditional Indian dishes and it is longer than most rice, and somewhat grainy.
Much like every other type of rice, basmati rice comes out either brown or white, depending on its milling process.
The sweet smell that sets basmati rice apart from other rice is caused by the concentration of the chemical 2-acetyl-1-pyrroline being 12X higher than other rice.
It is also set apart by its very high nutritional value, making it a super-grain. Basmati rice contains up to 20% more fiber than other types of rice.
What About its Nutritional Value?
Basmati rice has a very high nutritional value, making it good for multiple health benefits, as well as diet plans.
There is a large number of micronutrients and macronutrients in basmati rice, all of which serve important functions throughout the whole body.
One serving of basmati rice contains important minerals such as manganese, copper, calcium, zinc, potassium, selenium, and magnesium. A single serving contains 21% of the recommended daily magnesium intake, and 6% of the daily suggested iron intake.
Important vitamins in basmati rice include vitamin B1, B6, pantothenic acids, vitamin K, E, and riboflavin. Basmati rice contains a small amount of protein, which is perfect for anyone on a plant based diet, and it’s also high in good carbohydrates and a strong amount of fiber.
All of these vital nutrients equal out to a balanced diet and amazing health benefits that go a very long way.
Interesting Facts & Origination
Basmati rice comes from India, and India is the lead country of exportation and importation of it– totalling up to 65% of basmati rice production.
As we previously mentioned, the name basmati translates in Hindu to “fragrant.” It has been said to be cultivated in the country for centuries, the earliest documentation of the rice being in 1766.
It became a huge part of the cultural exchange, and Indian traders brought it to the Middle East. Since then, it has become a very prominent ingredient in Persian and Arab cuisines.
The compound that creates the unique aroma in basmati rice, 2-acetyl-1-pyrroline, is quite often found in fruits and types of cereal.
The United Kingdom and United States approved the compound, and has since been used in many restaurants and bakeries to add a special aroma to their products.
For centuries, basmati rice has made its mark around the world, and has been studied to do some wonderful things to prevent ailments and aide in common problems such as constipation.
Nowadays, it’s used for multiple reasons other than a filling food or cuisine ingredient.
Our Final Thoughts On Basmati Rice
This is a special strain of rice that should be looked at way more often than your traditional store-brand rice.
With its high nutritional value, the health benefits of basmati rice are nearly endless. We think it’s safe to say that you should make the switch from other types of rice to basmati.
It is safe for so many diets, especially a diabetic diet that relies on certain blood-glucose regulating compounds. It’s difficult to find a type of rice or pasta that is diet-friendly, especially if you have diabetes or are trying to prevent it, but basmati rice is an exception.
Note that basmati rice cooks differently than other types of rice, so follow proper instructions for best results– it’s easy to ruin. But, if you follow the instructions closely, you’ll love basmati rice’s health benefits.
Aeroplane Basmati Rice 5KG – 5400