What Are Top Nutritional Qualities of Basmati Rice?

Rice is staple food for most people worldwide. There are many different types of rice, cultivated around the world. Rice is second among cereals produced in the world.

Asia is a leading continent in rice cultivation and India has a huge share in this. When it comes to popular rice varieties in the world, the most reputed in the list is Basmati rice. Basmati is very popular for its unique aroma and flavor. It is also highly healthy and nutritious.

What Is Basmati Rice?

Basmati is one among the various types of rice cultivated around the world. It has certain distinct characteristics. Basmati is much prized for its special aroma and flavor. Not only is it aromatic, basmati rice when cooked, has elongated, slender grains that make it unique. After cooking, grains do not stick to each other and get a fluffy texture. Basmati like other rice is available in white and brown versions.

Basmati originated in India and for decades, North western India has been the center of Basmati cultivation. India is the prime producer and exporter of Basmati. Large amounts of Basmati have also been cultivated in Pakistan’s Punjab province.

The name Basmati is believed to have been inspired by its texture and fragrance. But these are not the only benefits of this rice. It is also highly healthy and nutritious.


Here are some aspects about its nutritional value:

  • Brown rice and white rice have medium glycaemic index. It is good for diabetic patients.
  • Calories in both types of Basmati are low. One cup of cooked Basmati amounts to 205 calories in case of white rice and 216 calories in case of brown rice.
  • Basmati is rich in minerals and vitamins. For instance, Vitamin B and Iron content is high.
  • Basmati like all rice is low in unhealthy fat and cholesterol.
  • It is free of gluten. So it is ideal for those who have gluten intolerance.
  • Being rich in carbohydrates, basmati rice makes available instant energy.
  • It is easy to digest and is a good source or iron, B vitamins and proteins. Such nutrients are necessary for proper functioning of the systems of the body.
  • Like all rice, Basmati contains amino acids, meant for maintaining and building muscle tissue and make hormones, enzymes and anti-bodies. Amino acids help in maintaining healthy skin, hair and eye sight. They nourish the lungs, heart, ligaments and tendons.
  • Basmati also has a leading role in reducing bad cholesterol (LDL). Brown rice has oil in the bran (outer layer) and as per studies, this oil can reduce LDL. B-complex vitamins in brown rice like riboflavin, thiamine and niacin provide energy and nourishment to blood vessels and skin.
  • It is a health food for those who are weak and unhealthy and need quick energy. Traditional basmati rice is highly nutritious.
  • White basmati is low on fibre, so it is soothing to the digestive system. Rice gruel with butter milk is recommended for disorders of the digestive system, like morning sickness, dysentery, jaundice and colitis.
  • Rice powder can be used for external soothing for curing skin inflammation like prickly heat, small pox, measles and burns.

These are some of the health benefits of Basmati rice.

Apurva Thakur

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