Basmati Rice β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 130 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 28 g | 10.18% |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 58 | - |
| Protein | 3 g | 6% |
| Sodium | 1 mg | 0.04% |
| Total Fat | 0 | - |
*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
Health benefits
- 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
- 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.
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 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.
β Extra Tip
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?
π¨ββοΈοΈ Medical disclaimer
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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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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