Basmati rice is a staple in the Indian diet. This rice is grown in India’s desert regions, making it a good source of nutritive minerals like iron, zinc, and calcium. It’s also high in dietary fiber and has a low glycemic index. This makes it an ideal grain to have in your meal plan following a healthy diet. Moreover, basmati rice is also low-carb and gluten-free — making it an excellent choice for people with diabetes or other gluten sensitivity issues. If you’ve been wondering what the health benefits of Basmati rice are, keep reading to discover everything you need to know.
Top 10 Health Benefits of Basmati Rice
Here are the top 10 health benefits of basmati rice.
1) Contributes to brain health
Not only is basmati rice an excellent source of dietary fiber and antioxidants, but it’s also a good source of thiamine found in Vitamin B1. Thiamine is known to be an essential element responsible for maintaining brain health while eliminating the risk of a significant life-threatening disease – Wernicke encephalopathy caused due to the deficiency of Thiamine.
2) Helps In Weight Loss
As improbable as it may seem, Basmati rice can aid your weight loss journey. The fiber in Basmati rice breaks down gradually in the body, causing you to feel content for long durations and allowing you to eat less all through the day. Moreover, Basmati rice contains lesser calories than its grainy counterparts. One serving can lower the calorie count by 20 calories. Basmati rice is, therefore, an excellent choice if you’re trying to lose weight.
3) Good source of dietary fiber
Basmati rice is a better source of dietary fiber than its other rice siblings. This makes basmati rice low on the glycemic index. When you eat rice, you get a lot of fiber — a type of non-starchy vegetable gum. This is beneficial because it helps with digestive purposes, as well as cleansing your body. Fiber is also known to prevent heart disease and digestive cancers. Increased dietary fiber consumption can assist in lowering the risk of getting Type 2 diabetes.
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4) Diabetic-friendly diet
Diagnosed with Diabetes but love eating rice? Worry not because Basmati rice is here to rescue you. This is due to Basmati rice’s low glycemic index, ranging between 50 to 58, which allows dietary sugars in the blood to be metabolized to glucose. You can eat Basmati rice in moderation without fluctuating your sugar levels.
5) Good for heart health
Although not a heart medication, rice is a good choice for those who want to keep a heart-healthy diet. Its richness in fiber makes it a good choice for people with heart disease. Basmati rice is associated with lowering cholesterol levels and hypertension. It’s probably time to add another serving of Basmati rice to your weekly diet.
6) Promotes digestion
Your digestive system will perform as smoothly as it should if you consume enough fiber. This also allows it to digest waste and move it out of the body while acquiring all vital nutrients and dispersing them to the appropriate body parts. Because the digestive system produces roughly 80% of the body’s immunity, a healthy intestinal system is a vital sign of overall health.
7) Rich in minerals
Because of its rich content in minerals like iron, zinc, phosphorous, magnesium, and copper, you should include this in your daily diet. Given its mineral content, you can count basmati rice as one of the healthiest cereals available.
8) Nutritional value of rice
A serving of rice comes with about 210 calories. It comprises 5-6 grams of protein, 46 grams of carbs, 0.5 grams of fat, and 0 grams of sugar. Moreover, it is relatively low in cholesterol, as well as high in fiber.
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9) Reduces the risk of developing Cancer cells
Diets high in fiber can help lower your chance of acquiring certain malignancies, including colorectal cancer. Consuming 3 ounces of whole grains every day can reduce the risk of developing this cancer by roughly 17%. According to certain studies, it can also lower the risk of breast cancer.
10) Regulates your blood pressure
Magnesium and potassium-rich Basmati rice have shown signs of reducing blood pressure. Potassium calms the blood vessels and enhances blood flow. It helps to improve the overall blood circulation in our body. It is recommended that you add Basmati rice to your diet if you are suffering from high blood pressure.
Although it’s not a “new” grain — in fact, it’s more than 2,000 years old — many people are not aware of the health advantages of basmati rice. However, after reading this article, you know that basmati rice has a lot to offer. So, what are you waiting for? Give this grain a try and see what benefits you can gain from it. Share your experiences with us because we love to hear from you.