12 Benefits Of Basmati Rice

12 Benefits Of Basmati Rice

by September 29, 2017 0 comments
admin | 9jafood

Basmati rice is a unique species of rice that come from India. Like as all types of rice, basmati has two types: white or brown. It because depending on the extent of the grinding process. Such as jasmine rice, it has a unique odor. In the case of basmati, the smell of this is due to a chemical called 2-acetyl-1-pyrroline, which is found in basmati rice about 90 parts per billion. That’s about 12 times more than other rice types, basmati also gives special aroma.

If Brown basmati rice compared to other types of red rice in nutritional content, basmati rice contain about 20% fiber than other types of red rice, and white basmati rice better if be compared with other types of white rice.

Nutrient Content of Basmati Rice

Word “Basmati” come from Hindi, “bas” and “mati” which” that meaning “aromatic”. Everyone who has ever cooked basmati rice will feel the distinctive its aroma. Basmati rice contains carbohydrates, protein, less fat, fiber, vitamins, and minerals. Compared with grain rice plain, basmati rice is low in calories But, Not only has a good aroma, basmati rice also has good nutritional value:

  • Calorie. A serving about 3/4 cup basmati rice contains 150 calories. Most of the calories come from carbohydrates basmati rice, a fraction of fat and protein. Brown basmati rice that has not been milled to contain more fat, protein, compared with white basmati rice
  • Carbohydrate. A serving basmati rice contains 35 grams of carbohydrates, which are mostly found in the bran of wheat and white flour.
  • Fat. As stated earlier, the rice are low-fat, low-cholesterol foods. Most of the fat content is very minimal which is located in wheat germ, which wastes during the milling process.
  • Protein. We know, that Rice do not have many proteins, only about 3 g per serving. But it’s a little rice protein containing valuable benefits. Protein from basmati rice contains eight essential amino acids. Basmati containing 10 percent RDA for protein per cup of rice.
  • Vitamins and Minerals. Basmati rice contains thiamin and niacin, two vitamin B that very valuable for metabolism. A serving also contains 6% of your iron daily value. A cup of basmati rice provides 15 percent of the RDA for niacin, essential for proper blood circulation and digestion. Vitamin B6 helps the body’s metabolic functions and can prevent cardiovascular disease. Vitamin B1 ensure red blood cells healthy and helps the normal functioning of the nervous system. Riboflavin, Pantothenic acid, folate and biotin supplement your vitamin B requirements. Other vitamins including vitamin E antioxidant, vitamin K for blood clotting, and iron for red blood cell maintenance.
  • Other Nutrient. Magnesium deficiency may contribute to muscle cramping pressure and high blood pressure. a cup of cooked basmati containing magnesium 21 percent RDA. Other minerals found in a cup basmati rice including calcium 19.50 mg, potassium 83.85 mg, copper 0.20 mg, and zinc 1.23 mg.

With a lot of nutrients, what’s the main health benefits of Basmati Rice for your body ?

1. Prevent Cancer Cells

Among all varieties of rice, basmati has a nutritional value and the highest benefits to the body. Especially, that basmati rice has the outer skin layer that is more subtle than other rice. Smooth skin outer part of the rice at most health stores the content for the body. That is why it should not be milled rice until the outer layer is lost.

The outside of basmati rice is considered healthier because it stores more vitamins and fiber. Basmati rice contains approximately 20% more fiber than other types of brown rice. These fibers help prevent the formation of cancer cells in the body.

2. Suitable For Diabetics

According to the Diabetes Association Canada, basmati rice has lower a glycemic index than another rice index, and thus more suitable for those who suffer from diabetes. The glycemic index carbohydrates based impact, put a notch on the face of sugar in the blood.

The glycemic index (GI) of food is influenced by the amylose content, protein, fat, fiber and starch digestibility. The digestibility of starch is a starch ability to be digested and absorbed in the body. Slowly absorbed carbohydrates produce blood glucose levels are low and the potential to control blood glucose levels.

Value glycemic index foods are grouped into low (<55), moderate (55-70), and high (> 70). If diabetics consume foodstuffs that have a high glycemic index, the blood sugar levels rapidly increased, and vice versa.

Based amylose content, rice can be divided into glutinous rice (amylose content 10- 20%), rice beramilosa moderate (20-25% amylose content), and rice beramilosa high (> 25%). The glycemic index of some varieties of rice which are summarized from several sources are presented in the table below.

At the global level, of testing found some rice varieties that produce rice was air-IG, including Basmati rice which has 58 glycemic index.

3. Suitable For Diet Program

The basmati rice had ‘amylose’ that higher levels. This amylose is a kind of carbohydrate that is not easy to digest. By consuming basmati rice, then hunger will appear longer if be compared brown rice or red rice, thus avoiding you for snacking.

Excess basmati rice is that it tastes better than red or brown rice. Even then, there are still people who did not like the basmati rice, because it is not as good as white rice and a bit smelly. This is actually because they do not know how to cook the right.

4. High Fiber Basmati Rice More Than Other Rice

One cup of basmati rice has 20 percent fiber higher than when compared to other rice. Basmati rice also has a low glycemic index. Basmati brown rice has a good fiber content, from 200 g brown basmati rice was found 7,8g fiber. High fiber content in rice is beneficial to expedite our digestive system.

For adults, the recommended fiber needs are 20-35 g/day or 10-13 g/1000 kcal. As for children and adolescents aged 2 to 20 years, according to the recommendation from American Dietetic Association (ADA) fiber needs the same age (in years) plus 5 grams of fiber each day. For example, for children 5 years old, then the need for fiber is 10 grams or (5 + 5) grams per day. For parents, the recommended fiber intake of 10-13 g / 1000 kcal.

The average consumption of fiber Indonesia’s population is 10.5 grams. This figure shows that the Indonesian people only meet fiber needs about 1/3 of the ideal need an average of 30 grams per day.

For the health benefits of fiber are:

5. Overcoming Constipation.

Fiber of Basmati rice can maintain water levels in the digestive tract. Therefore, the fiber can help soften stool consistency, so easily removed and helps overcome constipation. This rice have proven benefit for overcoming constipation, it could make indian people feel a lot of bless with this kind of rice.

6. Prevent Hemorrhoids

High feber in Basmati rice will help reduce the work of the rectal muscle movement and reduce pressure on the rectum so that hemorrhoids can be prevented.

7. Controlling Cholesterol And Reduce Heart Disease Risk

Fiber can bind cholesterol and bile acids as well as take it out of the body along with the feces, so that the concentration of fat and cholesterol in the blood decreases and the possible risk of heart disease/stroke also fell.

8. Preventing Colon Cancer

Fiber can speed the passage of food in the digestive tract thereby shortening the transit time and helps prevent exposure to cancer causing substances in the digestive tract.

9. Healthy Heart

The content of unsaturated fatty acids in nuts is believed to prevent heart disease. Meanwhile, the fiber content is believed to lower cholesterol levels and blood pressure. Research published in the American Journal of Clinical Nutrition in September 1999 showed that the fiber is a shield the body against heart disease, in which the research showed that women who consumed at least 25 grams of fiber per day had a risk 40% lower will be a heart attack than women who consumed less than 9 grams of fiber per day.

Scientists examine the body releases tendency of the accumulation of cholesterol in the bloodstream at the time of embracing high-fiber diet. This prevents the buildup of cholesterol in the arteries or blood vessels that can lead to heart disease.

10. Help Maintain Ideal Weight

Fiber can inhibit the absorption of fat and helps reduce calorie intake. Fiber will create a sense of fullness more quickly. Consumption of fiber resulted in the release of cholecystokinin. Combine vegetables with rice or pasta can help you control the portion of food. Journal of Nutrition in April 1997 showed that more consumption as well as, the higher the fat portion of the food is wasted during defecation. This suggests that the fat content is discarded and not absorbed by the body.

11. Prevent Diabetes Risk

Fiber, especially soluble fiber type can help improve insulin sensitivity, which can improve control over the release of insulin as a result of food consumption of carbohydrates and protein. This can help improve the diabetic condition, and keeping humans healthy to avoid diabetic condition.

A study showed that patients with type 2 diabetes can improve cholesterol levels and blood crazy through the application of high-fiber diet. And a study in the Journal of the American Medical Association on February 12, 1997 proved that participants who consume large amounts of fiber had a lower risk of the condition diabetes than those with minimal consumption of fiber.

12. Prevent Cancer

Fiber intake is believed to prevent colon cancer. The researchers observed that it help capture the cancer-causing substances and then throw in the colon. In fact, studies show that women who consumed 26 grams of fiber per day had a 25% lower risk on colon cancer than participants who consumed only 8 grams.

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