Don't Underestimate, This Is The Importance Of To Brush Your Teeth Twice A Day

Basmati rice is often used in briyani rice and is known for its delicious taste and aroma. Behind that, basmati rice also has a myriad of health benefits that you shouldn't miss.

Basmati rice has been cultivated for thousands of years in India and Pakistan. However, now basmati rice has been enjoyed by many people around the world, including in Indonesia. Different from regular rice, this rice is longer and slimmer.

Don't Underestimate, This Is The Importance Of To Brush Your Teeth Twice A Day

Basmati rice is available in 2 types, namely white basmati rice and brown basmati rice. Both have a nutty taste and aroma and high nutritional value, making them a great choice for your healthy diet.

Nutritional Content of Basmati Rice

A serving of cooked white basmati rice (about 160 grams) contains about 210 calories and various important nutrients, such as:

  • 4.5 grams of protein
  • 0.5 grams of fat
  • 0.7 grams of fiber
  • 400 milligrams of sodium
  • 24% of the daily requirement for folate
  • 22% of your daily thiamine requirement
  • 22% of your daily selenium needs
  • 15% of niacin
    • daily requirement
  • 12% of the daily requirement for copper
  • 11% of the daily requirement for iron
  • 9% of the daily requirement for vitamin B6

Basmati rice also contains other nutrients, such as zinc, phosphorus, and magnesium. Compared to other types of rice, white basmati rice is known to have the lowest arsenic levels so that it can protect the body from the risk of diabetes, heart disease, and certain cancers.

The nutritional content of brown basmati rice is generally the same. However, this type of rice contains more carbohydrates, fiber, magnesium, vitamin E, zinc, potassium and phosphorus.

Benefits of Basmati Rice for Health

Thanks to its quite diverse nutritional content, you can get a myriad of health benefits of basmati rice, including:

1. Control blood sugar levels

Most types of rice, especially white rice, have a high glycemic index. This means that consumption of white rice can quickly increase blood sugar levels. Uncontrolled high blood sugar can increase the risk of metabolic disorders, such as diabetes and obesity, over time.

Instead, you can eat brown basmati rice. This rice is known to have a lower glycemic index than other types of rice. In addition, the fiber and protein in it can also maintain blood sugar levels.

With these properties, brown basmati rice is considered to be friendlier for diabetics, can reduce the risk of type 2 diabetes, as well as being a better alternative source of complex carbohydrates for everyone.

2. Healthy heart

The fiber content of brown basmati rice is known to be 20% more than other types of rice. Fiber plays an important role in lowering cholesterol levels and reducing the risk of developing high blood pressure, which are two major risk factors for heart disease.

Plus, its lower arsenic content than other types of rice makes basmati rice a healthier choice for people with heart disease.

3. Prevent cancer

In addition to being heart-healthy, eating foods high in fiber, such as basmati rice, has been shown to reduce the risk of developing certain cancers, especially colorectal cancer.

4. Improve brain health

Each serving of basmati rice contains about 22% of the daily requirement of vitamin B1 or thiamine. These nutrients play an important role in maintaining brain health and reducing the risk of Wernicke's encephalopathy.

In addition, the high selenium and folate content in basmati rice can also help improve brain function in people with mental disorders and treat Alzheimer's disease.

Tips for Consuming and Processing Basmati Rice

Even though it has many health benefits, you still need to be careful about consuming basmati rice. The reason is, excessive intake of white basmati rice can still have a negative impact on blood sugar levels and increase the risk of obesity.

Therefore, it might be better if you choose brown basmati rice for your daily rice consumption. Basmati rice can be processed like regular rice. Here are cooking tips that you can try to get the benefits of basmati rice:

  • Wash basmati rice 2-3 times in cold water.
  • Soak the basmati rice for at least 15–20 minutes before cooking to make it softer.
  • Put the basmati rice in the pan.
  • Add 1.5 cups of water for every one cup of basmati rice.
  • Cover the pot and cook the basmati rice until done.
  • Once cooked, turn off the heat and let the basmati rice stand for about 5 minutes before serving.

If you want to change your diet for a healthier one, try eating basmati rice, especially the brown one. You can eat it with various additional dishes, just like eating regular rice.

To maximize the various benefits of basmati rice, you are also advised to live a healthy lifestyle, for example by eating more fruits and vegetables, quitting smoking, and exercising regularly.

If you have certain medical conditions, it is better if you consult your doctor first regarding the consumption of basmati rice and the right amount of intake, according to your condition.

Label : Healthy life cat_Healthy life

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