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5 Unknown Benefits of Basmati Rice: Start Eating Today

The article talks of the health benefits of basmati rice and how it help to keep you overall healthy.

Shipra Singh
Brown basmati rice
Brown basmati rice

Basmati rice is simply different; it’s just not the regular rice you eat. This one has a unique taste and aroma. The word “basmati” means “fragrant” or “full of aroma” in Hindi. In some areas, basmati rice is known as the “queen of perfumed rice.” 

Basmati rice has its roots in India and Pakistan. India accounts for two-third of the world’s supply of basmati rice. Archaeologists have unearthed a kind of long-grain rice near Udaipur in Rajasthan. It dated back to between 2000 and 1600 BC. Experts believe it to the ancestor of basmati rice. People at the foothills of the Himalayas have been growing this rice for thousands of years.  

Basmati rice is available in white and brown. Both feature a unique aroma and a nutty taste. White basmati is processed rice that has its hull, barn, and germ removed. Brown basmati has its bran and germ intact, only the hull is removed.  

The following are the health benefits of basmati rice: 

1. It is good for diabetics

People with diabetes are usually advised not to eat rice. This is due to the high glycemic index (GI) of rice that can lead to a sudden spike and dip in blood sugar levels. However, basmati rice has a low (GI), between 50 and 58. Diabetics can eat this rice in small portions.  

2. It is rich in fiber

Basmati rice has high fiber content. Doctors recommend a high fiber diet to decrease risk of type 2 diabetes and for good bowel movements. The fiber in rice adds bulk and assists in the movement of waste in the digestive tract.  

3. It reduces risk of heart disease

Brown basmati rice comes under the category of whole grains, which are associated with lowered risk of heart disease and low cholesterol levels. They also help to mitigate the risk of high blood pressure or hypertension. Along with following tips to avoid hypertension, also include brown basmati in your diet.  

4. It reduces risk of cancer

Brown rice, as mentioned earlier, has high fiber, which is also linked to decreasing the risk of certain kinds of cancer, especially colorectal cancer. According to doctors, including 3 ounces of whole grains in your diet daily can help to reduce cancer risk by around 17%.  

5. It contributes to brain health

Basmati rice is loaded with Vitamin B, including thiamine (B12). One serving can give you around 22% of your daily diet recommendation of this vitamin. According to doctors, thiamine is essential for health of the brain. Thiamine deficiency can lead to Wernicke encephalopathy, which is a life-threatening condition that affects central and peripheral nervous system. Ensure that your diet is healthy to avoid deficiency of Vitamin B12 

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