Product HUB

Basmati Rice β€” Nutrients, Health Benefits, and Shopping Tips

Basmati rice photo

Listonic Team

September 4, 2024

Basmati rice is prized for its distinctive nutty flavor and fluffy texture, making it an ideal choice for a variety of dishes. This article will cover the proper techniques for cooking basmati rice, and tips for storing it to preserve its aroma and quality.

Nutrients

Check the detailed nutritional values of basmati rice, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 130 kcal

Nutrients per: 100 g% Daily Value*
Carbs28 g10.18%
Fiber0 g-
Sugars0 g-
Glycemic Index58 -
Protein3 g6%
Sodium1 mg0.04%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

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Basmati rice has a lower glycemic index compared to other types of white rice.
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Store uncooked basmati rice in an airtight container in a cool, dry place for up to a year. Cooked basmati rice should be refrigerated in an airtight container and used within three to five days. For longer storage, freeze cooked rice in an airtight container for up to six months.

Health benefits

Uncover how basmati rice can contribute to a more health-conscious lifestyle and promote better overall wellness.
  • Low in fat, making it a healthy carbohydrate choice for those looking to reduce fat intake.
  • Provides sustained energy due to its complex carbohydrate content, making it an excellent choice for maintaining energy levels throughout the day.
  • Supports digestive health with its easy-to-digest nature, making it suitable for individuals with sensitive digestive systems.
  • Contains essential vitamins and minerals such as B vitamins, which support energy metabolism and overall health.
  • Low glycemic index, helping to maintain stable blood sugar levels and providing a steady release of energy.

Health risks

Discover the potential health risks and concerns connected with basmati rice.
  • High glycemic index which can cause rapid blood sugar spikes, particularly concerning for diabetics.
  • Arsenic content which can be a concern with rice, potentially leading to long-term health issues with excessive consumption.
  • Low fiber content in white basmati rice, which may not provide the same digestive benefits as whole grains.
  • Potential for overconsumption leading to excessive caloric intake and weight gain if not moderated.
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How to choose basmati rice

High-quality basmati rice should be long, slender, and uniform in appearance. When cooked, it should have a fluffy texture and a distinct, aromatic fragrance that enhances any dish. Check that the rice is free from debris and stones, and always opt for brands that offer pure basmati.

Avoid basmati rice that looks dusty or smells musty, as these can indicate that the rice is old or has been stored improperly. Also steer clear of any rice that has a lot of broken grains, which could affect the texture when cooked.

How to choose basmati rice

How to store basmati rice

Basmati rice should be stored in an airtight container in a cool, dry place. A pantry or kitchen cabinet works well to protect it from moisture and pests. Properly stored basmati rice can maintain its quality for up to a year.

Moisture and heat can cause basmati rice to spoil or develop pests, so these should be avoided. Storing it near strong-smelling foods is also not advisable, as rice can absorb odors. Regularly checking for pests ensures the rice remains fresh and safe to eat.

βœ… Extra Tip

Consider using an airtight container with a built-in moisture absorber to prevent spoilage and keep basmati rice in optimal condition.

How long does it last?

Basmati rice can last for 1-2 years when stored in an airtight container in a cool, dry place. Cooked basmati rice should be consumed within 4-6 days if kept in the refrigerator. For longer storage, cooked rice can be frozen for up to 6 months.

What to do with leftovers?

Leftover basmati rice can be used in a variety of dishes. Turn it into fried rice by stir-frying with vegetables, eggs, and your choice of protein. It’s also great for making rice salads, where it pairs well with fresh vegetables, herbs, and a tangy dressing.

Use basmati rice as a base for rice bowls, topped with your favorite meats, beans, and vegetables. It can also be added to soups or stews for extra bulk and flavor. If you have a lot of leftover rice, consider making a batch of rice pudding by cooking it with milk, sugar, and spices until creamy. Basmati rice can also be used to make stuffed vegetables, like peppers or tomatoes, or mixed into a casserole for a comforting meal. For a quick side dish, simply reheat the rice and toss with butter, herbs, and a squeeze of lemon juice.

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πŸ‘¨β€βš•οΈοΈ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How basmati rice supports specific health conditions

Basmati rice is a good source of complex carbohydrates, providing steady energy and supporting blood sugar control due to its lower glycemic index compared to other types of rice. Its fiber content promotes digestive health by aiding in regular bowel movements. Basmati rice is also low in fat and contains essential B vitamins that support brain function and overall energy metabolism.

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