Basmati Rice - Nutrition Facts, Health Benefits & Potential Risks
Nutritional Information (100g)
Basmati rice is a long-grain rice known for its distinct aroma and flavor. It is often used in a variety of dishes and provides several key nutrients.
- Calories: 130 kcal
- Carbohydrates: 28.7 g
- Fiber: 0.4 g
- Sugar: 0.1 g
- Protein: 2.5 g
- Fat: 0.3 g
- Vitamin B6: 10% of the Daily Value (DV)
- Iron: 8% of the Daily Value (DV)
- Potassium: 26 mg
Basmati rice is a good source of energy and essential nutrients. It has a lower glycemic index compared to other types of rice, making it a better choice for blood sugar management.
Health Benefits of Basmati Rice
- Lower Glycemic Index: Basmati rice has a lower glycemic index compared to other rice varieties, which helps in better blood sugar control.
- Rich in Nutrients: It provides essential vitamins and minerals, including Vitamin B6 and iron, which are important for overall health.
- Energy Boost: The carbohydrates in Basmati rice provide a steady release of energy, making it a good choice for active individuals.
- Digestive Health: Though lower in fiber, Basmati rice is still a good source of energy and helps in digestive health when consumed as part of a balanced diet.
- Flavorful Option: Its distinct aroma and flavor enhance the taste of dishes, making meals more enjoyable.
Potential Risks and Side Effects
- High in Carbohydrates: While it has a lower glycemic index, Basmati rice is still high in carbohydrates, which should be consumed in moderation, especially for those managing their weight or blood sugar levels.
- Low Fiber Content: Basmati rice has less fiber compared to brown rice, which may not be ideal for those needing higher fiber intake.
- Possible Pesticide Residue: As with all rice, there may be pesticide residues. Rinsing thoroughly or choosing organic options can help mitigate this risk.
Delicious Basmati Rice Recipes
1. Basmati Rice Pilaf
A flavorful and aromatic rice pilaf that's perfect as a side dish or main course.
Ingredients:
- 1 cup Basmati rice
- 2 cups vegetable or chicken broth
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1/2 cup peas and carrots
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
In a large pot, heat olive oil over medium heat. Add onions and garlic, and sauté until translucent. Stir in the rice and cook for 2 minutes. Add the broth and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes. Stir in peas and carrots, season with salt and pepper, and cook for an additional 5 minutes.
2. Basmati Rice and Chickpea Salad
A refreshing and nutritious salad combining Basmati rice and chickpeas.
Ingredients:
- 1 cup cooked Basmati rice
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup red onion, finely chopped
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
In a large bowl, combine the cooked rice, chickpeas, cucumber, bell pepper, and red onion. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine. Chill before serving.