Rice is a staple in Indian cuisine and is used to prepare plenty of dishes, from idli for breakfast to the classic dal-chawal for lunch. Having rice at least once a day is am practise in many Indian households. This grain is also used to make a variety of desserts like kheer and pitha. Even rice flour holds great importance in cooking; it is used to make flatbreads like rotti and bhakri. Rice flour is also used to make steamed breads like idli, modaka, kadambutt, paaputt, spring hoppers, and more. It is also used as a thickening agent in soups and stews.
White, brown, jasmine, basmati, bamboo, black, red, and black rice are some popular types of rice in India. Each of them has a unique nutritional profile and is used for different varieties of dishes. Speaking particularly about basmati rice, it is popular across Asia. Used for various exotic recipes like biryani, jeera rice, and pulao, the long and fragrant grains of basmati can give a royal touch to every dish.
Basmati rice is also the most exported rice in India. India cultivates approximately 34 varieties of basmati rice across many states, including Jammu and Kashmir, Uttarakhand, Haryana, Delhi, Himachal Pradesh, Punjab, and Uttar Pradesh. India takes centre stage in the global basmati rice market, exporting to countries like Iran, Saudi Arabia, Iraq, the UAE, Kuwait, the UK, the Yemen Republic, the USA, Canada, and Oman. Despite rising non-basmati rice exports, basmati rice remains a vital contributor to India's economy, supporting large-scale farmers.
Here are five reasons to include basmati rice in your diet:
Manages Diabetes
If you are a diabetic patient, then it is advised to avoid consuming rice. But replacing your regular white rice with basmati can let you enjoy this beloved grain. According to WebMD, basmati rice has a much lower glycemic index as compared to white rice. Therefore, eating a small portion of basmati rice won’t spike your blood sugar levels.
Good For The Heart
According to Healthline, consuming basmati rice lowers the risk of several heart diseases, like heart attacks and strokes. The high fibre content makes it an ideal choice for people with heart disease. Particularly brown basmati rice lowers blood cholesterol levels, which is important to keep the heart healthy.
Supports Weight Loss
Basmati rice has a significant amount of fibre, which boosts digestive health and keeps bowel movements healthy. Along with this, fibre also contributes positively to your weight loss journey. This low-calorie and fibre-rich grain keeps you full for a long time and curbs your unhealthy cravings, which leads to weight loss.
Boosts Brain Health
Apart from dietary fibre, basmati rice is also an excellent source of antioxidants and B vitamins (including B1). According to WebMD, the compound thiamine found in vitamin B1 is very important for boosting brain health. This rice has 22% of your daily recommended intake of vitamin B1. Its deficiency can lead to a condition called Wernicke encephalopathy.
Regulates Blood Pressure
The magnesium and potassium content of basmati rice is beneficial for reducing high blood pressure. These nutrients also relax the blood vessels and enhance blood flow. Adding basmati rice to your daily meals improves the overall blood circulation in the body. Just make sure to consume it in moderate amounts. According to Healthline, one cup of basmati rice contains approximately 200 calories.