Is Basmati Rice Healthy? Here’s What You Need to Know

Introduction

Basmati rice is a long-grain rice known for its beautiful aroma and pleasant flavour, and it is light, fluffy and soft when cooked. It originates in India, and the name basmati comes from the Sanskrit word meaning ‘aromatic’¹.

With the growing global popularity of Indian cuisine, basmati rice is now widely used across many cultures. In this article, we’ll explore its nutrient profile, potential health benefits, and how it compares with other types of rice.

Nutrient Profile of Basmati Rice

Basmati rice contains many nutrients and is potentially a healthy choice for many types of diets. The macronutrients in basmati rice include²:

1. Carbohydrates

Most of the energy in basmati rice comes from carbohydrates, which make up a majority of its calorie content. These carbohydrates include mainly complex carbohydrates and some amount of simple carbohydrates³.

2. Proteins

Rice is not rich in protein. However, basmati rice has a fair amount of proteins and amino acids needed by your body⁴.

3. Fats

Basmati rice contains a minimal amount of unsaturated fat, which is considered healthy fat¹.

4. Vitamins

Basmati rice contains vitamin B1 (thiamine), vitamin B6 (pyridoxine) and folate⁵.

5. Minerals

• Iron: This helps make red blood cells and helps transport oxygen throughout the body.
• Zinc: Supports the immune system and helps wound healing.
• Magnesium: This helps muscles and nerves function properly and supports healthy blood sugar and blood pressure levels.
• Phosphorous: Helps keep your bones and teeth strong and supports cell function.

6. Fibre Content

Basmati rice, especially brown basmati, has more fibre than other rice varieties⁷. Fibre supports healthy digestion and also keeps blood sugar levels steady.

7. Caloric and Nutrient Value

A serving of basmati rice doesn’t have many calories, which is good for individuals wanting to lose weight.

White basmati rice 100 gram (boiled in unsalted water) provides the following amounts of macro- and micronutrients⁸:

Macronutrients

• Carbohydrates: 27.2 grams
• Proteins: 2.8 grams
• Total Fat: 0.7 grams

Micronutrient (% Daily Recommended Intake)

• Vitamin B1: 2%
• Vitamin B6: 2%
• Folate: 1%
• Iron: 0.08 mg
• Zinc: 4%
• Magnesium: 1%
• Phosphorous: 2%

Whole Grain vs. Refined Basmati Rice

Did you know that whole grain (brown) and refined basmati rice are different? Brown basmati rice is generally healthier because of its natural nutrients and lower glycaemic index. However, some people may prefer white basmati rice for its softer taste and shorter cooking time. Here are a few key differences between whole grain and refined basmati rice^8,9:

1. Whole Grain Basmati

Unlike refined basmati rice, whole grain basmati rice keeps its outer bran layer, which provides added benefits, such as more fibre, essential vitamins, and antioxidants.

• Nutritional Differences: Higher in fibre, essential vitamins, and minerals.
• Health Benefits: May help lower risk of heart disease, type 2 diabetes, and certain cancers.

2. Refined Basmati

• Nutritional Differences: Lower in nutrients and a higher glycaemic index.
• Health Benefits: Easier to digest and still provides a good source of energy.

For the most health benefits, consider eating both types of basmati rice.

Health Benefits of Basmati Rice

Adding basmati rice to your diet may have many health benefits, more so if you choose the whole grain type. Let’s look at a few benefits.

1. Brain Health

The vitamin B1 (thiamine) in basmati rice may help your brain. It’s crucial for a healthy brain and may help keep some brain diseases at bay¹⁰.

2. Weight Management

Whole grain basmati rice may help in weight management as its fibre potentially slows down digestion It may help you feel fuller for longer, which might support eating less throughout the day¹¹.

3. Digestive Health

The fibre in basmati rice is good for your gut, especially the brown variety, as it may help keep your gut bacteria healthy^9,11.

4. Heart Health

Eating whole grain rice, like brown basmati rice, may help reduce your chances of heart disease. Whole grains are full of nutrients that may help lower your cholesterol and blood pressure, which, in turn, help make your heart healthier¹¹.

5. Diabetes Management

If you have diabetes, brown basmati rice may help avoid sudden spikes in blood sugar levels. Brown basmati rice has a low glycaemic index than other rice types, which means it releases sugar slowly and may help keep your blood sugar steady throughout the day. However, choosing grains like ragi or jowar may be better for diabetes control than any type of rice¹¹.

Modern science has found that basmati rice is easily digestible and has a medium glycaemic index (GI), causing only modest changes in blood sugar levels when consumed. Therefore, basmati rice may be considered as healthy¹³.

Dr. Rajeev Singh, BAMS

6. Essential Minerals and Immunity

You get a fair amount of iron, zinc, phosphorus, calcium and magnesium from basmati rice. These minerals help your body in many ways, for example, they may help support your immune system, wound healing, and building strong bones^5,6.

7. Antioxidants and Cancer Risk Reduction

The outer layer of brown basmati rice is rich in antioxidants, which may help lower the chance of certain cancers, like colorectal and breast cancer⁶.

8. Blood Pressure Regulation

The magnesium and potassium in basmati rice may keep your blood pressure stable as they help blood vessels to relax and improve blood flow.

Many studies have found potentially beneficial properties in basmati rice, however, more large-scale human studies are required to confirm their health benefits.

To the best of my knowledge, due to its medium glycaemic index, basmati rice may be considered as a suitable option for individuals with metabolic issues. However, like all food items, it should always be consumed in moderation for better results¹³.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Low Arsenic Levels in Basmati Rice

When we talk about the health benefits of rice, we also need to mention arsenic. Arsenic is a harmful element that can get into rice through soil, water, and air. Some types of rice have more arsenic than others.

Basmati rice grown in India, Pakistan, and California has less arsenic. This makes it safer to eat than other types of rice¹².

Enriched Basmati Rice

Enriched or fortified basmati rice is rice with extra added vitamins and minerals. The goal is to make it more nutritious.

• Fortification Process: During this process, the rice gets vitamins and minerals added to it after milling. This undoes the nutrient loss from processing. The nutrients are sprayed on the grains, so they are evenly spread.
• Added Nutrients: Typically, vitamins like folic acid, thiamine, and niacin are added. Iron and zinc are also commonly added.
• Possible Health Benefits: Eating enriched basmati rice can make up for some of the gaps in your diet. But remember to eat a variety of different nutrient-rich foods for a balanced diet.

Downsides of Basmati Rice

Although basmati rice has several nutritional benefits, here are a few aspects that suggest caution is required when including it in your diet.

• Impact on Blood Sugar Levels: Although basmati rice’s glycaemic index is usually lower than that of other white rice varieties, it might still increase blood sugar levels, especially in individuals with diabetes.
• Allergies and Sensitivities: Some individuals might have allergies or sensitivities to basmati rice, which may lead to symptoms like issues with their stomach, skin, or breathing. If you think you’re allergic or sensitive to basmati rice, talk to a healthcare professional.

Basmati Rice vs Other Varieties of Rice

There are many varieties of rice available, so it can be helpful to understand how basmati compares with other varieties.

1. Nutritional Differences

Compared to other rice types, basmati rice is proposed to be healthier. It has fewer calories, a lower glycaemic index, and more fibre. But remember, no one type of food can give you all the necessary nutrients. You need to eat a range of nutrient-rich foods for overall health.

2. Flavor and Texture

Basmati rice has a distinctive aroma and flavour that set it apart from other rice varieties. Its long, thin grains don’t clump together as much as short-grain rice, making it well-suited for dishes that need fluffy, distinct grains, such as Indian biryani and Persian rice dishes.

3. Choosing the Right Rice for Your Needs

When choosing rice for a particular dish, think about its nutritional value, taste, and texture. While basmati rice works well for most recipes, other varieties like jasmine, arborio, or wild rice may be a better choice for some recipes, depending on the recipe and your personal preference.

How to Prepare Basmati Rice?

To get the best flavour, texture, and nutritional value from basmati rice, you need to prepare it properly

Tips for Cooking Basmati Rice

• Wash the rice well under cold water until the water is clear. This gets rid of extra starch and dirt.
• Soak the rice for at least 30 minutes before cooking it. This softens the grains and helps them cook faster.
• Use a 1:1.5 or 1:1.75 ratio of rice to water for the best texture and water absorption.
• Cook the rice in a pot or rice cooker. Bring it all to a boil before turning down the heat. Let it simmer for 15-20 minutes.
• Once cooked, let the rice sit for a few minutes before fluffing it with a fork and serving it.

Serving Suggestions and Recipe Ideas

Basmati rice can be used for a wide range of meals. It pairs well with classic Indian biryanis and Persian jewelled rice and also works well as a side dish with Middle Eastern kebabs and stews. You can experiment with different flavours and ingredients to make your own basmati rice dishes.

Conclusion

Basmati rice may offer several benefits due to its nutrient profile, relatively low calorie content, and a lower glycaemic index compared to other rice types. Its distinctive aroma and flavour make it a great addition to many different cuisines. However, it’s best to eat basmati rice in moderation as part of a balanced diet that includes a variety of nutrient-rich foods. If you have diabetes, it is always better to consult your doctor to understand how much of it you can eat.

Also Read: Red Rice: Uses, Benefits, Side Effects & More

Frequently Asked Questions (FAQs)

References

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8. McCance and Widdowson’s The Composition of Foods Integrated Dataset 2019 % DRI: As specified by U.S. Food and Drug Administration. Available from: https://www.eatknowingly.com/food-nutrition/FDA/11858/basmati-rice-nutrition-facts
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