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Whole grain basmati rice: All you need to know - 24 Mantra Organic

Whole grain basmati rice: All you need to know - 24 Mantra Organic

5-Interesting-Nutritional-Facts-About-Whole-Grain-Basmati-Rice

5 Interesting Nutritional Facts About Whole Grain Basmati Rice

Health and Nutrition
22.03.2021

India is known to produce different varieties of rice and paddies, which are also a staple in many parts of the country. Organic whole grain basmati rice is one of the most popular varieties that are not only famous in the country but around the world.

This slender-grained aromatic rice derives its name from ‘basamati’, a Sanskrit word that literally means ‘fragrant’. Apart from its fragrance, the rice also has several health benefits, including high fibre content and other essential minerals. In this article, we’ll enlist five interesting nutritional facts about whole grain basmati rice.

Fun fact: Did you know India produces over 70% of the basmati rice in the world? 

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Nutritional Value of Basmati Rice

Before we can dive further into the nutritional facts of whole grain basmati rice, let’s understand the composition of the crop.

For a Serving Size of 1 serving (42.53 g)
Calories 140 Calories from Fat 13.5 (9.6%)
% Daily Value *
Total Fat 1.5 g
Sodium 0 mg 0%
Carbohydrates 31 g
Net carbs 29 g
Sugar 1 g
Fibre 2 g 9%
Protein 3 g
Vitamins and minerals
Calcium 0 mg 0%
Selenium 22%
Folate 24%
Vitamin B6 9%
Magnesium 7%
Phosphorus 6%
Fatty acids
Amino acids
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.
Source: Eat This Much

5 nutritional facts about whole grain basmati rice

1. Rich in antioxidants

Organic basmati rice is rich in Vitamin B and antioxidants, which help in eliminating free radicals from the body. It contains magnesium and selenium that support proper functioning of the nervous system and strengthens the body’s immune system. Additionally, selenium also helps protect the body from several diseases and germs.

2. Prevents heart diseases

Studies show that consuming whole grain basmati rice can potentially reduce the chances of getting chronic heart diseases. That’s because the rice prevents the build-up of harmful fat layers and cholesterol in and around the arteries.

3. Lower glycemic index

When compared with other rice, whole grain basmati rice has a lower glycemic index, an essential quality for people with diabetes [1]. The grain contains a significant amount of fibre, starchy carbs, amylase, and protein, which reduces its glycemic index.

4. Rich in fibre

Basmati rice has more fibre compared to any other brown rice. It contains 20% more fibre, which not only avoids constipation but prevents the formation of cancerous cells. Studies have proved that fibre can prevent cancers, particularly colon and breast cancers.

5. Better Brain health

Basmati rice has high content of B vitamins, particularly B1 (thiamine), which is crucial brain health. A deficiency of this vitamin can lead a condition called Wernicke encephalopathy [2].

How to prepare whole grain basmati rice?

Organic basmati rice is readily available in grocery stores. To cook the grain to perfection, you need to rinse it well.

Steps:

  • Take the desired amount of organic basmati rice in a pot and add a few glasses of water. Swish the rich around or rub them against each other in the water. Throw the water, which would have changed its colour to milky white.
  • Repeat the process unless the starch is removed, and the water runs mostly clear.
  • Drain the rice with a strainer.
  • Next, add the wet rice into the cooking pot and fill it with water.
  • For every cup of rice, add 1.5 to 1.75 cups of water.
  • Turn on the flame and bring the water to a boil.
  • Cover the pot with the lid and turn down the heat to low.
  • Let the rice simmer in the water for 15 to 20 minutes until all the water is absorbed.
  • Turn off the flame once the rice becomes soft.
  • Let it sit for another 5 minutes.
  • Fluff the rice with a spatula and serve hot.

So there you folks. That was our take on whole grain basmati rice and all things connected to this aromatic gem. Hope you found it informative.

 

Try 24 Mantra Organic’s Basmati Rice and savour the taste of organic goodness.

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