Basmati rice is an aromatic long-grain white rice commonly found in Indian cuisine. Long grain rice refers to rice that is about four times as wide. Basmati grains have a distinctive nutty flavor, and the rice has a light and airy texture when cooked. It is gluten-free.
Extra long grain basmati rice is versatile and can be served as a side dish in curries, grilled meats, and pilaf dishes with butter or olive oil and fresh herbs.
Available in white and brown, it is known for its nutty flavor and a pleasant aroma.
Still, you may be wondering if this long-grain rice is healthy and how it compares to other types of rice.
This article takes a closer look at basmati rice, examining its nutritional content, health benefits, and any drawbacks.
Nutrition facts
Although the exact nutritional content varies depending on the specific type of basmati rice, each serving typically contains carbohydrates and calories, as well as micronutrients such as folate, thiamine, and selenium.
One cup of cooked white basmati rice contains:
- Calories: 210
- Protein: 4.4 grams
- Fat: 0.5 grams
- Carbs: 45.6 grams
- Fiber: 0.7 grams
- Sodium: 399 mg
- Folate: 24% of the Daily Value (DV)
- Thiamine: 22% of the DV
- Selenium: 22% of the DV
- Niacin: 15% of the DV
- Copper: 12% of the DV
- Iron: 11% of the DV
- Vitamin B6: 9% of the DV
- Zinc: 7% of the DV
- Phosphorus: 6% of the DV
- Magnesium: 5% of the DV
In contrast, basmati rice is slightly higher in calories, carbohydrates, and fiber. Basmati rice provides more magnesium, vitamin E, zinc, potassium, and phosphorus.
Origins of Basmati Rice
Although it is not as well-known and celebrated in the Western world as in other countries, rice is perhaps the most important grain in the world, and in the Mediterranean diet, basmati rice is the focus. To understand why this rice is so loyal around the world, let\'s take a look at the origins of rice and its many benefits.
If you like rice in your diet and are looking for a healthier diet, this article on basmati rice may convince you to try the Mediterranean diet.
Origins of Basmati Rice: A Short History
Sometimes called "popcorn rice" for its distinctive aroma, this rice is often chosen for its flavor, texture and long appearance. The name "Basmati" is actually a Sanskrit word meaning "fragrant" or "scented".
There are several hybrid varieties of Basmati rice, such as Taxmati, which was created and developed in Texas, but the original Basmati rice is grown in Pakistan and India.
India is the second largest producer of rice in the world, which makes sense, as it is also the second largest consumer of rice globally. Long-grain basmati rice is one of the most popular varieties of rice grown and eaten in India and has been cultivated in the foothills of the Himalayas for thousands of years. However, the best basmati rice can be found in the old Kanar district known as the "Indian Rice Bowl".
As such, basmati is listed as a protected product in the region, just like Camembert in Normandy in France or Scotch in Scotland.
This rice must be aged for a long time to develop its attractive aroma and unique taste. Most producers age their basmati rice for 9 months, but premium brands can be aged for 18 months or longer. Apart from its status as a safe product, this aging process is another reason why basmati rice is more expensive than other types of rice today.
Benefits of Basmati Rice
Of the many kinds of cereal on the market, rice is the easiest to digest, so it\'s no surprise that rice cereal is often a baby\'s first solid food. Rice is also a good option for those with gluten intolerance or dietary restrictions.
Today there are nearly 4,000 varieties of rice, but basmati rice is definitely a staple in Mediterranean cuisine and cuisine. Here are some of the benefits of basmati rice, which explains why it is the centerpiece of most healthy diets.
- High nutritional value
- Facilitates fat oxidation
- Great source of fiber and energy
- Helps maintain brain functions
- Lowers blood pressure
History of Basmati Rice
Between 1995-96 and 2020-21, the spread between the minimum support prices of fine and white rice declined from 153% to 20%. "If the price difference between traditional basmati rice and superior rice varieties remains at a reasonable level, farmers may not adopt improved varieties of basmati rice. The niche status, this may be the point of return, if it is I get it,". Sources said that in the last two to three years, about 20 percent of areas in the major producing states of Punjab, Haryana, and the Himalayan foothills have switched from Basmati to non-Basmati rice, as the price differential has narrowed.
"Another reason for the slowdown in exports is that Iran (one of India\'s main markets for basmati) has stopped purchases due to US sanctions, causing an immediate loss of around 1.2 million tonnes per annum,".
He said that sales of basmati to the EU, which used to be 500,000 tonnes annually, have fallen to 150,000-200,000 tonnes due to growing problems related to high levels of fungicide. PUSA-1121, one of the most common fragrant rice varieties grown in India, is not eligible for EU tax credits.
How to Cook the Perfect Basmati Rice
A pile of steaming, crisp, perfect basmati rice sparks the imagination and conjures images of faraway places. Basmati is an integral part of Indian cuisine; The word "Basmati" literally means "fragrance" in Hindi, the most prominent language of India, and about 70% of the world\'s White rice is grown here.
How to Cook Basmati Rice in 4 Steps
Cooking basmati rice is very easy. The steps are following:
- Wash. Basmati must be washed before cooking to ensure that the starch is removed. You don\'t need to wash the rice until the water runs clear, like sushi rice, but you do need to rinse it a few times through a fine-mesh strainer or in a bowl of cold water, and then rinse the rice. Stir by hand, then drain and repeat.
- Soak. Soaking the rice can produce soft rice, although it is not required.
- Add water. Remember, for every cup of rice, add one and a half cups of water.
- Cook. To cook rice, use a rice cooker.