Health Benefits of Basmati Rice

Health Benefits of Basmati Rice

Basmati rice not only a healthy diet they also provide some great health benefits. here you know about the basmati rice health benefits and their uses and nutrition value per serving.

A Basmati rice does not look that different from other types of rice. When you  smell one of the grains, then you will notice a difference. Basmati rice has a good smell that many other types of rice do not have.

In fact, the word “basmati” in Hindi means full of aroma and fragrant. Not only aroma is good but there are some health benefits of basmati rice.

India is responsible for supplying 65-70% of the international trade in basmati rice, the remaining percentage is covered by the other native countries. You track the data at Indian government agency called APEDA.

The GI (geographical indication) for Basmati rice production in India are in different states like, haryana, punjab, himachal pradesh, uttrakhand, and uttar pradesh.

Basmati rice comes in two varieties white and brown. Both rice have the same taste and smell. White basmati rice is more processed, because the rice came first in brown color then farmers processed rice and make them white.

Don’t worry, both types are healthy and good addition to your diet.

Health Benefits of Basmati Rice

As you know Basmati rice comes in two variety white and brown, but both are provide many health benefits as follow.

1. Improves colon Health

Rice has starch and contains resistant starch, which can lead to the formation of certain fatty acids that help the colon stay healthy. They also decrease the risk of colorectal cancer.

2. Good for Brain Health

In basmati rice there are many vitamins and minerals which provide important health benefits. The main vitamin for the brain is  Vitamin B, thiamine, Basmati rice fulfill 21-22% of your daily recommendation intake in each serving.

Thiamine or vitamin B1 play important role and helps prevent complications in the nervous system and brain, heart and intestine.

3. Healthy plant compounds

Brown rice in basmati rice contains several other important plant compounds that research has linked with health benefits. Because brown rice is pure and not processed, only white rice are polished or processed.

Brown rice is a good source of antioxidant and other hand white rice is a poor source of antioxidant only because of it processed. 

Brown basmati rice are may be good source of lignans and ferulic acid

  • Lignans are antioxidants that research has linked with lower heart diseases, breast cancer, osteoporosis and menopause symptoms.
  • Ferulic acid is an antioxidant found in the rice brain. According to studies it has anti-inflammatory and antimicrobial effects and helps to prevent cancer and diabetes.

4. May Help to Lower Risk of Heart Disease

If you are consuming whole grain basmati brown rice, that helps decrease cardiovascular disease. They are linked to lower risk of heart disease. Whole grain helps to reduce cholesterol level and also helps to reduce high blood pressure,which is a factor for heart disease.

5. Basmati Rice Healthy for Diabetics

Most common rice consumed is white rice which has a high glycemic index, but basmati rice is much lower than white rice in scale. A glycemic index (GI) between 52-55 of basmati rice is a lower medium glycemic index food, which is proven to be a healthier rice alternative.

6. Basmati rice benefits for weight loss

As you can know basmati rice has a lower glycemic index than other rice. If you are typing to slim down, basmati rice is a better addition to your diet plan. Basmati rice is easy to add into your diet and you have with chicken, fish and vegetables.

Only you have to maintain serving size and meal set for body weight loss and maintain a healthy or balanced diet.

7. Reduce risk of cancer

Brown Basmati rice has more fiber than the white basmati rice, almost 20% more than white basmati rice. According to studies higher fiber diet can help to reduce your risk of developing certain types of colorectal cancer. 

Eating 80-85gram whole grains of brown basmati rice per day may help to lower cancer risk by 16-18%.

8. Other benefits 

Best quality rice is good for a balanced diet, but you have to choose unprocessed brown basmati rice varieties. Basmati rice is healthier than white rice. But white rice also has some health benefits.

  • White basmati rice is good energy in the form of carbohydrates. If you see in India many workers are eating white rice because of quick energy.

Brown Basmati Rice Vs White Basmati Rice

First of all basmati rice is comparable to other types of rice in terms of nutrition. 

Basmati rice is nutritionally a bit similar to other types of rice until they are processed but brown basmati has their unique taste, aroma, and texture make a difference.

But white rice is refined and polished or processed, this increases its cooking quality, shelf life and taste, but polished rice reduces nutritional value.

Brown rice is an intact whole grain, containing bran and germ which are the most nutritious parts of the grain. They contain fiber, vitamins, minerals and antioxidants properties.

That’s why brown basmati rice contains more fiber than white rice. And brown rice is better for people with diabetes because of less glycemic index to maintain blood sugar control.

Nutritional value per serving

Let’s compare brown rice and their vitamin and minerals per serving size.

Basmati Rice Nutritional Value

One cup of cooked white basmati rice (163 g).

  • Calories: 210
  • Total Fat: 0.5 g
  • Carbohydrate: 45.6 g
  • Dietary fiber: 0.7 g
  • Sodium: 399 mg
  • Protein: 4.4 g
  • Iron: 11% of the daily value
  • Vitamin B6: 9% of the daily value
  • Copper: 12% of the daily value
  • Manganese: 16% of the daily value
  • Niacin: 3% of the daily value
  • Thiamin: 2% of the daily value
  • Magnesium: 2% of the daily value.

Brown rice Nutrition Difference is

  • Manganese: 42% of the daily value
  • Niacin: 16% of the daily value
  • Thiamin: 15% of the daily value
  • Magnesium: 9% of the daily value
  • Selenium: 11% of the daily value.

Basmati rice is cholesterol free or gluten free.


Rice is one of the most commonly consumed foods across the world wide. But studies suggest that eating more refined grains can negatively affects blood sugar level and associated with risk of type two diabetes.

Eating more white rice linked to dietary pattern that increase risk of obesity.

High fiber whole grain brown basmati rice usually takes longer to cook than white rice.

also read: Bay leaves health benefits.


Is basmati rice healthier than white rice?

Yes, basmati rice is more healthier than white rice because basmati rice are more nutritional than white rice. white rice is polished and processed that decreases nutritional value of white rice.

What is special about basmati rice?

Basmati rice are organically grown in farms and basmati rice has a special nutty taste and aroma which is unique and their size. More nutritious than other rice.

What rice is healthiest for you?

Basmati rice and brown rice both are healthiest rice. They are you as a diet, for weight loss, and provide the same health benefits and nutrition value, easy to add into the diet and you can add with chicken, etc.

Where is basmati from?

Basmati rice is grown in Asia countries like India, Pakistan. And majorly produce in Indian different states like Haryana, Punjab, Himachal Pradesh, Uttrakhand, and Uttar Pradesh.

sources: 1, 2, 3.

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