In this article we are going to discuss Basmati Rice Nutrition. Basmati rice has been cultivated for over 2000 years in the Indian subcontinent. Over the centuries, it has been grown throughout Pakistan, India, and Nepal as well as being exported to Saudi Arabia, United Arab Emirates, Kuwait, Qatar, Syria, Iraq, Iran, Lebanon, Jordan, and Turkey. Basmati rice is widely consumed by the Middle Eastern, Central Asian, and South Asian cuisines.
Basmati Rice Nutrition- Production & Cultivation
India is very popular for basmati production and cultivation. Bharat produces almost 70% of world basmati rice.
Himachal Pradesh, Punjab, Delhi, Uttar Pradesh, Uttarakhand, Harayana, and Bihar are the states of basmati rice productions. In 2019 india almost exported 4.4 million tons of Basmati rice.
In 2010 Pakistan almost exports to 2.47 million tonnes of basmati rice.
In Nepal basmati rice mainly produces by the Terai region and Kathmandu valley.
Indonesia produces basmati rice at almost 8.2 tonnes per hectare. In 2007 Indonesia first brought basmati seed from Pakistan.
Basmati rice Nutrition Facts
Basmati rice contains micronutrients such as carbs, calories, and also contains Thiamine, Selenium, and Folate. (According to Healthline)
One Cup of Cooked Basmati Rice serve
Carbs- 45.6 grams
Fat- 0.5 grams
Fiber- 0.7 grams
Folate- 24 % of the daily value
Selenium- It fulfills the daily value of selenium 22%
Thiamine- Fulfill the daily value of 22%
Iron- Daily value 11%
Copper- Daily Value 12%
Vitamin B6- Fulfill daily value 9%
Zinc- Fulfill the daily value 7%
Magnesium- Daily Value- 5%
Phosphorus- Daily Value 6 %
Niacin- Fulfill the daily value of 15%
Brown Basmati rice is healthier than White Basmati Rice. Brown one serves more phosphorus, Potassium, Vitamin E, Zinc, and Magnesium.
Benefits of Basmati Rice
There are some potential benefits of Basmati rice. It Include
If you compare with other types of Rice. Basmati Rice is lower in arsenic. As we know Arsenic is a heavy metal and it can harm your health and also increase your heart problem, Diabetes, and some cancers.
According to some studies California, India basmati rice has a very lower level of arsenic than other types of rice varieties.
During the processing, certain nutrients are added to fulfill the daily nutritional value. That’s why basmati rice often enriched.
Brown Basmati rice is healthier than white Basmati rice because of Whole Grain. It contains three parts of Kernel, Bran, Endosperm, and Germ.
If anyone intakes regular basic brown rice, it reduces the lower risk of type 2 diabetes.
Brown basmati rice nutrition
|Basmati Rice||Brown Rice|
|Calories- 205||Calories- 218|
|Fat- 0.4 gm||Fat- 1.6 gm|
|Sodium- 1.6 mg||Sodium- 2 mg|
|Potassium- 55mg||Potassium- 154 mg|
|Total Crabs- 45 g||carbs- 46 gm|
|Dietary Fiber- 0.6 g||Dietary Fiber- 3.6 gm|
|Protein- 4.3 gm||Protein- 4.6 gm|
|Calcium- 19.5 mg||Calcium- 19.5 mg|
|Iron- 1.9 mg||Iron- 0.8 mg|
|Magnesium- 72 mg||Magnesium- 83. 9 mg|
|Phosphorus- 150 mg||Phosphorus- 162 mg|
|Copper- 0.2 mg||Copper- 0.2 mg|
|Manganese- 1.9 mg||Manganese- 1.8 mg|
|Selenium- 11.8 mcg||Selenium- 19.1 mcg|
|Thiamin- 0.26 mg||Thiamin- 0.2 mg|
|Niacin- 3.2 mg||Niacin- 3.0 mg|
|Vitamin B6- 0.4 mg||Vitamin B6 – 0.3 mg|
Some Questions and answers
1〉 Is Basmati Rice Good for Health?
2〉 Is Basmati Rice Good for Diabetes?
3〉 Is Basmati good for weight loss?
Yes absolutely. If you are heavyweight this rice completely supports your effort. You can reduce your calorie intake by 20 calories with just one serving. In one week you have to eat three portions of basmati rice.
4〉 can I eat basmati rice daily?
Yes, you can take it daily. Because it has lower calories compared to regular long-grain rice. Basmati rice has a low glycemic index. It helps to maintain belly fat or maintain a healthy weight.
5〉 Is Basmati Rice Difficult to digest?
No. According to Ayurveda Basmati rice is very easy to digest. It is sattvic or pure. It balances all three faults. It is nutritious for body tissues and it is easy to digest.