INDIAN LONG_GRAIN BASMATI RICE : At first glance, Indian basmati rice is not much different from other types of rice. Only by smelling rice can a major difference be noticed. Basmati rice has a very special smell like popcorn when cooked. In fact, the word “basmati” in Hindi means “full of perfume” or “fragrant”, which is also called “the queen of fragrant rice”.
Basmati rice is native to India and Pakistan and India accounts for 2/3 of the world supply. Basmati rice has been grown in the foothills of the Himalayas for thousands of years and is a staple of many Indian dishes. Basmati rice is available in two types, white and brown. Both have a distinct nutty taste and odor. In the white version, the husk, bran and sprouts are all removed, while in the brown basmati, only the body is removed. Both are delicious and healthy additives in your diet.
1- Health benefits
Brown and white basmati rice have many health benefits, including: Basmati is a healthy “cereal cloud” Basmati has a low to medium glycemic index, which means that energy is released at a slower, more constant rate, resulting in a more balanced level of energy. Basmati is gluten free and low in fat. It contains all eight essential amino acids, folic acid and very little sodium and no cholesterol.
2- Improve digestion
Basmati rice, in addition to lower glycemic index, can have a significant amount of fiber. Consuming more dietary fiber can help reduce the risk of type 2 diabetes. Low fiber intake can lead to digestive problems. The fiber in basmati is soluble, which means it increases its volume and helps move waste products through the digestive tract.
3- heart health
Eating whole grains helps lower blood cholesterol levels. They also help lower high blood pressure, which causes heart disease.
4- Reduce the risk of cancer
Basmati brown rice has more fiber than white rice and about 20% more than other types of brown rice. A high-fiber diet can increase the risk of certain types of cancer, especially colon cancer. Eating 3 ounces of whole grains a day may reduce the risk of this type of cancer by about 17%.
5- Brain health
Basmati rice is rich in B vitamins, including B1 (thiamine). Each serving has 22% of your recommended daily intake. Thiamine is very important for brain health and its deficiency can lead to a disease called Wernicke encephalopathy.
6 – Weight Loss
Believe it or not, many people on strict diets have to raise their eyebrows at the thought of eating rice and losing weight. This is where basmati rice comes in handy because of its fat content, especially if you go for boiled rice. The fiber in basmati rice is slowly broken down in the body and you will feel full for a longer period of time and as a result you will eat less during the day.
The good news is that basmati rice has fewer calories than its counterparts. With just one serving, you can reduce your calorie intake by 20 calories. Eating three servings of basmati rice a week will save you 60 calories a week. This equates to 3120 fewer calories a year. This is a big step towards your weight loss milestone.