Basmati Rice Nutrition Facts and Benefits

Basmati rice is known for its long grains and is one of the most fragrant and nutritious rices in the world. It is especially ideal for light and fluffy dishes and is included in the list of healthy foods by many due to its nutritional value.

Basmati Rice Nutrition Facts (Nutrition Facts per 100g, cooked)

Calories – 120-150 kcal
Carbohydrates – 25-30g
Protein – 3-4g
Fiber – 0.5-2g (depending on the variety)
Fat – 0.3g
Glycemic Index (GI) – 50-58 (lower than regular rice)
Vitamins B1 (thiamine), B3 (niacin), B6
Minerals – Iron, Magnesium, Potassium and Phosphorus

Benefits of Basmati Rice

1. Relatively good for diabetics (Low Glycemic Index)

The glycemic index (GI) of basmati rice is lower than that of regular rice (50-58), so it increases blood sugar levels slowly.
Diabetics can eat it in moderation (especially brown basmati rice).

2. Easily digestible and light food

Basmati rice is digested quickly because it is low in fiber and light.
Those who have stomach problems or gas easily can easily eat it.

3. Helpful in controlling heart disease and high blood pressure

Basmati rice is good for the heart as it contains low amounts of saturated fat.
The potassium in it helps in controlling high blood pressure.

4. Helpful in weight control

Basmati rice is low in calories and low in fat, which can help in weight control.
It is long-grained and fluffy, so it fills the stomach even with a small amount.

5. Helpful in energy booster and body building

It contains natural carbohydrates and proteins, so it provides energy for a long time.
It can be a good source for those who do physical work or are athletes.

6. Beneficial for skin and hair

The vitamin B-complex and antioxidants present in basmati rice increase the radiance of the skin.
It strengthens the hair roots and helps prevent dandruff.

7. Eliminates constipation and digestive problems

Brown basmati rice is high in fiber, so it improves the digestive process and reduces constipation.

Conclusion

Basmati rice is not only fragrant and delicious, it is also healthy and easily digestible. People with diabetes, heart disease and those who want to control their weight can eat it in moderation. Brown basmati rice in particular is more nutritious and provides long-lasting energy.