Basmati riceIt is a type of rice commonly used in Indian and South Asian cuisine. Indian rice Also known as white and brown varieties, it is known for its delicious aroma and fragrance.
Well Is basmati rice healthy? What are the properties of basmati rice? Here are the answers that make up the subject of the article ...
What Are the Types of Basmati Rice?
Usually two kinds basmati rice are available; white and brown.
White basmati rice
White basmati riceis produced by removing the outer shell of a grain called bran. It is less healthy than the brown variety.
Brown basmati rice
Brown basmati rice whole grain. Dandruff is healthier because it contains dietary fiber and fatty acids.
What is the Nutritional Value of Basmati Rice?
Definite nutritional content, basmati rice Depending on the type, each serving usually provides carbohydrates and energy, as well as folate, thiamine, and selenium It is high in micronutrients such as.
One cup (163 grams) Nutritional content of cooked white basmati rice is as follows:
Calories: 210
Protein: 4.4 grams
Fat: 0,5 grams
Carbs: 45.6 grams
Fiber: 0.7 grams
Sodium: 399 mg
Folate: 24% of the Daily Value (DV)
Thiamine: 22% of the DV
Selenium: 22% of the DV
Niacin: 15% of the DV
Copper: 12% of the DV
Iron: 11% of the DV
Vitamin B6: 9% of the DV
Zinc: 7% of the DV
Phosphorus: 6% of the DV
Magnesium: 5% of the DV
Whereas, brown basmati riceis slightly higher in calories, carbs, and fiber. Also more magnesium, vitamin E, zincProvides potassium and phosphorus.
What Are the Benefits of Basmati Rice?
It is a healthy food for the heart
Basmati riceBecause it is low in saturated fat, it is an excellent food for the heart. The low level of saturated fat keeps the heart healthy.
Basmati rice It is also rich in fiber. Fiber prevents heart disease as it lowers blood pressure and cholesterol levels in the body. Provides a healthy cardiovascular system.
Studies have shown that proper fiber intake on a daily basis can keep the heart healthy. Basmati riceUnsaturated fats do not affect bad cholesterol. Therefore, it prevents coagulation in the heart arteries. Those with heart problems, easily basmati rice can eat.
Prevents cancer
The best food to fight cancer cells is fiber and basmati rice rich in fiber. Brown basmati ricehas a higher fiber content.
Fiber prevents cancer, especially colon cancer. This is because fiber passes through the colon quickly and clears all cancer. Studies have shown that more fiber intake means less chance of colon cancer.
Estrogen hormones cause breast cancer. Basmati rice You can get rid of breast cancer by consuming it because it works against the estrogen hormone and helps suppress this hormone.
Basmati rice helps slimming
It is known that rice is a food used to gain weight. It white rice applies to, but brown rice helps to lose weight.
Basmati rice rich in fiber. It is difficult for the body to break down large amounts of fiber. Thus, fiber controls appetite and gives a feeling of satiety.
The second reason to use the basmati rice It contains a carbohydrate called amylose. Amylose is difficult for the body to digest, so it stays in the body for a long time and gives a feeling of satiety.
Protects and improves brain health
Basmati rice it is a beneficial food for the brain. It contains a vitamin called thiamine. Thiamine is great for brain functioning. It improves concentration and memory. It also helps general mental health.
Thiamine is also useful for preventing Alzheimer's disease. Of basmati riceRegular consumption of in reduces the risk of these diseases.
Prevents hemorrhoids
Basmati rice helps prevent hemorrhoids. Movement of the rectal muscle puts pressure on the rectum causing hemorrhoids. Of basmati riceThe fiber in reduces the evolution of the rectal muscle.
Low water level in the body causes constipation. Of basmati riceThe fiber in maintains the water level in the body. It also softens the stool and helps it pass through the gut quickly, thus preventing constipation.
Fiber also prevents stomach pain.
Controls blood pressure
Basmati rice It is rich in potassium and magnesium. These two nutrients are great for blood pressure control.
Those with hypertension problems, basmati rice they will see the difference when they eat. Brown basmati riceThe fiber in it also helps control blood pressure.
Helps prevent diabetes
Diabetes is a common health problem in many people. Basmati ricehelps prevent diabetes. Fiber increases insulin sensitivity. Studies have shown that high fiber intake results in a lower risk of diabetes.
Arsenic content is low
Compared to other types of rice, basmati rice It is often lower in arsenic, a heavy metal that can harm health and increase the risk of diabetes, heart problems, and certain cancers.
Arsenic accumulates in rice more than other grains This is particularly alarming for those who regularly eat rice.
However, some studies come from California, India or Pakistan of basmati ricefound that in, it contained the lowest arsenic levels compared to other rice varieties.
Also, since arsenic accumulates in the hard outer bran layer brown basmati rice varieties, in arsenic white basmati ricemay be higher than
Enriched with nutrients
White basmati rice It is often fortified, that is, certain nutrients are added during processing to help increase nutritional value.
This makes it easier to meet the needs for a variety of important vitamins and minerals.
In particular, rice and other grains often contain folic acid, thiamine, and niacinIt is enriched with iron and B vitamins.
Some types are whole grain
Brown basmati rice It is considered a grain, meaning it contains all three parts of the kernel - seed, bran, and endosperm.
Whole grains have many health benefits. For example, an analysis of 45 studies linked whole grain intake to a lower risk of heart disease, cancer, and premature death.
Another review, brown basmati rice linked regular intake of whole grains, including those, with a lower risk of type 2 diabetes.
An eight-week study in eighty people found that substituting refined grains for whole grains reduced levels of inflammatory markers.
It is gluten free
Basmati rice It does not contain cholesterol and gluten. Therefore, celiac disease or those with gluten intolerance can easily eat.
What Are the Harms of Basmati Rice?
White basmati rice It is a refined grain, which means it is freed from many valuable nutrients during processing.
Some studies show that eating refined grains can negatively affect blood sugar control and increase the risk of type 2 diabetes.
A study of over 10.000 people says that eating white rice multiplies the risk of obesity.
Additionally, a study of 26.006 people shows that eating white rice increases the risk of metabolic syndrome, which includes the risk of heart disease, stroke and type 2 diabetes.
These negative effects are a result of comparing white rice to brown rice and are thought to be due to a high carbohydrate count and a low amount of fiber.
Because, brown basmati rice Not forgetting that there is a better option, white basmati riceYou can eat ni in moderation.
As a result;
Basmati riceis an aromatic, long-grain rice variety that is lower in arsenic than other types of rice. Sometimes it is enriched with important vitamins and minerals.
Available in both white and brown varieties. Since brown varieties are healthier than white rice, brown basmati rice must prefer.
