Basmati rice is a type of rice known for its long, slender grains. Usually used to make the delicacy- biryani, basmati rice is popular for its aroma as well. In this article, we will understand the health benefits of basmati rice and other aspects of it.
Characteristics of basmati rice:
Basmati rice is a staple food in many South Asian countries because of its key characteristics. Here are a few characteristics of basmati rice:
Origin:
The origins of basmati rice belong to the Himalayas and these grains are grown in India and Pakistan prominently. India is the largest producer of basmati rice in the world accounting for producing 70% of the total basmati rice in the world.
Varieties:
Basmati rice is a type of rice and further it comes in two forms. The first one is white basmati and the other one is brown basmati rice.
White basmati rice does not have bran and germ which is the result of milling which is why it is a lighter color.
On the other hand brown rice is brown in color and more nutritious because it goes it go through the same process as white rice and it retains bran and germ. This means not only is brown rice more nutritious than white rice but also has more fiber to it.
It also means that brown rice requires more time to cook.
Nutritional value:
Basmati rice has a rich nutritious profile as it is a great source of carbohydrates, has low fat content, and has vital minerals like iron, zinc, and magnesium.
It has fiber in it which supports the digestive system. Choosing brown basmati rice over white rice would offer additional fiber to your diet.
Health benefits:
Though we will discuss basmati rice’s health benefits in detail, it does support your overall health and well-being.
Cooking:
Basmati rice is a delicacy when it comes to cooking because of its distinct aroma and the fluffy texture of the long, slender grains. It will be cooked well when you cook it with a specific water-to-rice ratio.
Health benefits of basmati rice:
Basmati rice offers various advantages related to health. In this section we will discuss what positive effects your body will experience when incorporating brown basmati rice into your diet:
Low glycemic index:
Basmati rice has a low glycemic index as compared to other varieties of rice. Consuming food with low glycemic index will help to release energy in blood slowly and gradually preventing spikes in blood sugar levels.
Consuming lower glycemic index foods is effective in maintaining blood sugar levels. Choosing brown basmati rice is better for people with diabetes.
Improve heart health:
Basmati rice is beneficial for heart health as well because they are low in saturated fats and cholesterol. Cholesterol is associated with chronic heart diseases. Choosing foods that keep your cholesterol levels in control helps you to avoid the risk of heart-related problems; hence improving your heart health.
Aid in digestion:
Brown basmati rice has high fiber content making it an excellent option for including a fiber-rich food in your diet. Fiber aids in digestion as it ensures a smooth functioning digestive system and aids in regular bowel movements.
Source of antioxidants:
Brown basmati rice contains some antioxidants like vitamins E and C which can help to neutralize harmful free radicals. Consuming foods rich in antioxidants helps to play a role in protecting cells and reducing the risk of chronic diseases.
Rich in minerals:
Basmati rice is also rich in minerals like iron, zinc, and magnesium. These minerals are essential in the functioning of the immune system, and energy production and they also support overall bodily functions.
Brain health:
Brown basmati rice is a good source of thiamine, also known as vitamin B1 which is important for brain functions. Adding foods rich in vitamin B1 can help you improve brain functions leading to more focus and clarity. This can also prevent the risk of Wernicke encephalopathy which is a condition that affects brain function.
Weight management:
Brown rice contributes to weight loss and so does basmati brown rice. But ensure you will be consuming them once in a while and not regularly. Brown rice is suggested in diets to ensure fiber intake and it will promote satiety. While adding white rice to your diet you have to be mindful of the portion sizes.
Basmati rice for weight loss
Basmati rice is included in a weight loss diet because it aids in weight management. Here are some reasons why brown basmati rice is effective in weight loss:
Low-calorie content:
Brown basmati rice is low in calorie content as compared to other varieties of rice. This will help you to keep watch on your overall caloric intake while you are losing weight. Even if you are consuming brown basmati rice, make sure you are watchful of your portion size as well.
Fiber content:
Whole grains aid weight loss because of their fiber content. The whole grain, brown basmati rice has high fiber content because it retains germ and bran which increases their fiber content.
Fiber-rich food is good for weight loss because it promotes the feeling of satiety which eventually reduces your hunger cravings and also supports digestion.
Consuming fiber aids the digestive system and helps in regulating bowel movement.
Glycemic index:
Brown basmati rice has a low glycemic index which means they do not cause spikes in blood sugar levels rather they help to slowly release energy in the body. The unnecessary spikes in blood sugar levels help to avoid hunger cravings; eventually decreasing your overall calorie content.
The slower rise in blood sugar levels also helps to regulate hunger hormones so you do not consume food unnecessarily.
Portion control is the key:
No matter what foods you include in your weight loss diet, ensure to track your portion size. Adding brown basmati rice in your diet could be an effective ingredient in a weight loss diet but only when you are mindful of your portions.
Yes, basmati rice is high in fiber but you are not advised to eat them regularly.
Focus on a balanced diet:
You need to keep up with your nutrient intake while on weight loss. Make sure you are consuming a balanced diet to meet your nutrient needs. Adding various foods to your balanced meal like a variety of vegetables, legumes, lentils (moong dal, black lentils, masoor, etc), and whole grains (wheat barley, brown rice etc) will help you consume vital nutrients.
A well-planned and balanced meal helps you to lose weight and promote your overall health.
Additional considerations for weight loss:
- Weight loss is a process for which you need to be patient. Make sure you are choosing a smooth path for yourself by slowly allowing yourself to make a shift in your weight loss journey. You would need to make some adjustments in your lifestyle. Be ready for it and at the same time, allow yourself to make mistakes and learn from them.
- Some lifestyle changes would be waiting for you on the path of weight loss so need to make sure you are doing the needful.
- Ensure to get quality sleep every night. Aim to sleep for 7-8 hours and if it is required aim for 9 hours as well.
- Drink plenty of water throughout the day which will lead to the feeling of fullness and keep you hydrated. Aim to drink 8-10 glasses of water throughout the day. The intake could vary according to your physical activity.
- Indulge yourself in physical activities and move your body frequently. This will help you to burn calories effectively. Include cardio, strength exercises, somatic exercises, yoga, and more in your routine for effective results.
Frequently Asked Questions
Is eating brown basmati rice healthy for you?
Ans. Eating brown basmati rice can be eaten any day at any time. But if you are on a weight loss diet it is better to consult your dietitian before adding brown basmati rice to your diet. You should add brown basmati rice to your diet to pair it with lentil, meat, chicken, etc curries.
What is the best time to eat brown rice?
Ans. You can consume brown basmati rice at any time of the day but it is good to consume it in the afternoon because the carb content in it will provide energy that can be utilized during the day.
How to reduce the cooking time of brown rice?
Ans. The cooking time of brown rice can be reduced by soaking it overnight. Cooking it takes 30 minutes and if you soak them overnight, it will reduce the cooking time by 30 minutes. Soaking grains overnight helps to remove phytic acid which reduces the cooking time.
