Basmati rice: Learn more about the food

 Basmati rice: Learn more about the food

Lena Fisher

Of Indian origin, basmati rice has long, delicate grains, is very aromatic, and almost sweet in taste. It is a white variety, rich in nutrients such as magnesium, potassium, phosphorus, and more, and has a lower glycemic index compared to white rice.

The Glycemic Index (GI) is the value used to measure how fast a food, especially when it contains carbohydrates, releases glucose into the bloodstream Knowing the classification of foods is important both for those who want to lead a healthier life and for those who want to lose weight. In 100 grams of rice, we can find 120 calories and 3.52 grams of protein.

The cooking time is also a differential: it takes about 8 minutes to reach the ideal point.

Benefits of basmatti rice

It can be an ally for weight loss

Because it has a low glycemic index (low starch content), this rice does not cause high blood sugar peaks, i.e., it does not radically increase the blood sugar level - which is excellent for those who suffer from diabetes .

Therefore, it is absorbed more slowly by the body and yields greater energy and satiety to the same. Therefore, it can help in weight loss and is a good option for those who exercise. However, its consumption should be moderate, because it is still a caloric food.

Basmati rice regulates cholesterol

Its low glycemic index is also beneficial for cardiovascular health and, more specifically, for cholesterol, which is not downregulated by its consumption. Not only, the large presence of potassium in the grain's composition also aids heart and blood health.

Healthy Muscles

Compared to other varieties of rice, such as white rice, basmati is a better source of protein, so it helps maintain healthy muscles and can help with lean mass gain.

Helps digestion and appetite control

Basmati rice is also rich in fiber, which aids in digestion, thus, besides facilitating intestinal transit and preventing constipation, its abundance of fiber also helps in controlling appetite, after all, the consumption of this rice promotes a greater and longer feeling of satiety.

How to consume basmati rice

  • Steamed or boiled
  • Salads
  • Risotto
  • Asian and especially Indian recipes

Read also: Is white rice healthy after all?

Lena Fisher

Lena Fisher is a wellness enthusiast, certified nutritionist, and author of the popular health and well-being blog. With over a decade of experience in the field of nutrition and health coaching, Lena has dedicated her career to helping people achieve their optimal health and live their best life possible. Her passion for wellness has led her to explore various approaches to achieving overall health, including diet, exercise, and mindfulness practices. Lena's blog is a culmination of her years of research, experience, and personal journey towards finding balance and well-being. Her mission is to inspire and empower others to make positive changes in their lives and embrace a healthy lifestyle. When she's not writing or coaching clients, you can find Lena practicing yoga, hiking the trails, or experimenting with new healthy recipes in the kitchen.