Rice is our staple food, and we delight in delectable, earthy, and aromatic rice-based dishes. Perfect Basmati Rice is a staple food worldwide, from South America to Southeast Asia. It is the foundation of our agricultural livelihood, allowing the economy to thrive.
Many theories about ‘rice and health’ have emerged in recent years, and it is now widely accepted that its glycemic index can cause weight gain and spike high blood sugar levels. Many studies, however, show that Asian communities consume perfect basmati rice daily and experience no health issues associated with a high carbohydrate diet. Let us thank our genes and feel free to eat every morsel of rice.
Over the last three decades, rice has taken on numerous guises, with at least a hundred varieties available in our country. While Keralites eat hand-pounded rice daily, Sonamasoori and Ponni are popular varieties throughout the rest of South India.
However, when it comes to special rice-based fares like Biryani, Pulao, and so on, fluffy Indian basmati rice tops the list. It is our best bet, as it not only complements the dish with aromatic flavor but also makes each bite delectable, nutritious, and immensely satisfying.
Basmati rice is a type of rice indigenous to the Indian subcontinent. It is a white and brown, aromatic rice variety with long, slender grains. A rice variety can be labeled as Basmati if the main parameters are a minimum average precooked milled rice length of 6.1 mm and a precooked basmati sella rice breadth of up to 2mm, according to the Indian government agency APEDA.
Information on the nutrition of perfect basmati rice
Although the exact nutrients vary depending on the type of Basmati, each serving contains a significant amount of carbohydrates and calories, as well as micronutrients such as folate, thiamine, and selenium.
Brown basmati rice, on the other hand, has a few more calories, carbohydrates, and fiber. It also has more magnesium, vitamin E, zinc, potassium, and phosphorus. Basmati rice is truly one-of-a-kind; it is not your typical rice. This one has its flavor and aroma. The word “basmati” means “fragrant” or “aroma-rich” in Hindi. Some people refer to Basmati rice as the “queen of perfumed rice.”
Basmati rice is indigenous to India and Pakistan. Two-thirds of the world’s basmati rice is produced in India. Near Udaipur, Rajasthan, archaeologists discovered a type of long-grain rice. It was created between the years 2000 and 1600 BC. Experts believe it is the ancestor of basmati rice. This rice has been grown in the Himalayan foothills for thousands of years.
Basmati rice comes in two varieties: white and brown. Both have a distinct aroma and flavor that is nutty. The hull, barn, and germ of white basmati rice have been removed. Only the hull has been removed from brown Basmati, leaving the bran and germ intact.
The following are some of the health benefits of basmati rice:
It is advantageous to people with diabetes.
People with diabetes are generally advised not to consume rice. This is because rice has a high glycemic index (GI), which can cause a rapid rise and fall in blood sugar levels. On the other hand, Basmati rice has a relatively low (GI) of 50 to 58. People with diabetes can consume small amounts of this rice.
It contains a lot of fiber.
Basmati rice contains a lot of fiber. Doctors recommend a high-fiber diet to lower the risk of type 2 diabetes and promote regular bowel movements. Rice fiber adds bulk and helps waste move through the digestive tract.
It reduces the risk of cardiovascular disease.
Brown basmati rice is a whole grain associated with a lower risk of heart disease and lower cholesterol levels. They also help to lower the risk of hypertension or high blood pressure. Include brown Basmati in your diet and the following hypertension prevention tips.
It reduces cancer risk.
Brown rice, as previously stated, is high in fiber, which has been linked to a lower risk of certain cancers, particularly colorectal cancer. According to doctors, including 3 ounces of whole grains in your daily diet can help reduce cancer risk by 17%.
It improves brain health.
Basmati rice contains many B vitamins, including thiamine (B12). One serving contains about 22% of your daily vitamin D requirement. Thiamine is essential for brain health, according to doctors. Wernicke encephalopathy, a potentially fatal condition affecting the central and peripheral nervous systems, can be caused by thiamine deficiency. To avoid Vitamin B12 deficiency, eat a healthy diet.
Basmati rice is high in dietary fiber, with 20% more thread than many other bowls of cereal, and it can inhibit the growth of cancerous cells. A fiber-rich diet promotes the smooth passage of food and other materials through the gastrointestinal tract by regulating bowel functions, increasing fecal bulk, and increasing fecal prevalence. Furthermore, because the fibers help the system maintain hormone balance, whole-grain brown basmati rice prevents breast cancer.
A diet high in rice is widely believed to be the most detrimental to weight loss. However, studies have shown that basmati rice can significantly help weight loss. Natural dietary fiber slows digestion, keeps you satiated for longer, and suppresses unwanted food cravings. Aside from that, it contains a high amount of amylose, a carb that the body finds difficult to digest, resulting in faster weight loss.
India is the world’s leading producer of basmati rice, accounting for 70% of the global total, and the leading exporter, accounting for 65% of the worldwide market. Basmati rice is grown in the GI-designated Indian states of Punjab, Haryana, Himachal Pradesh, Delhi, Uttarakhand, Western Uttar Pradesh, and Jammu and Kashmir (geographical indication).
How to cook basmati rice Indian style?
Basmati is derived from the Sanskrit and Hindi word for fragrant, Basmati. It is thought to have been cultivated in the Indian subcontinent since ancient times, and basmati rice was known as Heer Ranjha in the earliest literature. Arab and Muslim Indian traders were the first to introduce this aromatic rice to the Middle East and Central Asia. It’s also popular in Central Asian, Persian, Arab, and other Middle Eastern cuisines.
Because of the aromatic compound 2-acetyl-1-pyrroline, basmati rice has a pandan-like (Pandanus amaryllifolius leaf) flavor. It naturally contains about 0.09 ppm of this flavorful chemical compound, approximately 12 times more than non-basmati rice varieties, giving basmati rice a distinct spicy fragrance and flavor. Because 2-acetyl-1-pyrroline levels decrease during cooking, soaking the rice for 30 minutes before cooking reduces cooking time by 20% while preserving the aroma.