![]() ![]() In addition to protein and carbs, basmati rice is rich in bioactive compounds.Ī review published in the International Journal of Molecular Science compared several rice varieties, including Basmati Super, Basmati 2000 and Basmati Pak. Additionally, it has a lower glycemic index and greater antioxidant activity. As the researchers note, this functional food is higher in phenolic compounds and anthocyanins than its white counterpart. Red basmati rice is even healthier, according to a report published in Food Chemistry. Depending on the brand and cultivar, some varieties may provide more fiber and minerals. Brown basmati rice is slightly higher in protein and fat, but the difference is negligible. The same amount of brown basmati rice delivers:Īs you can see, both types of rice have similar nutritional values. That’s about a half-cup of cooked rice as the grain doubles in size when boiled or steamed. One-quarter cup of white basmati rice (uncooked) provides the following nutrients: However, there isn’t a significant difference between the two from a nutritional standpoint. It can be brown, red or white and boasts a spicy fragrance.Īs you might have guessed, brown basmati rice is less processed than its white counterpart and doesn’t have the bran removed. The grain is long and narrow, with a firm texture, pointy ends and a distinctive nutty flavor. This type of aromatic rice originates in southern Asia and it’s traditionally served alongside roasted or braised meats, curries, and Indian dishes. White Rice, Jasmine Rice Vs White Rice, and Basmati Rice vs. Plus, our team has put together a list of alternatives to rice.Īnd don’t forget to check out our comparison of Brown Rice vs. We’ll break down the nutritional value of rice, list its potential health benefits and drawbacks, and see what the research says. The question is: how does basmati rice compare to white rice? Are there better options available? In today’s post, we’ll compare these popular rice varieties to help you make an informed decision. ![]() Your best is to read the labels and choose organic varieties. However, some brands are processed in factories that handle wheat flour and other grain products, so they may contain traces of gluten. Its distinctive flavor is given by 2-acetyl-1-pyrroline, an aroma compound that’s also used in Indian spices, jasmine rice, and white bread.Īll rice varieties are gluten-free and can be safely consumed by those with wheat allergy or Celiac disease. ![]() This means it’s ideal for those trying to put on pounds, but not so good for cutting.Ĭurrently, about 70% of the world’s basmati rice production comes from India. Quinoa, amaranth, sweet potatoes, oats, and other high-carb foods are a lot healthier and more nutritious than basmati or white rice.įor example, basmati rice is significantly higher in calories and carbs than white rice.Serve it with lean beef, poultry, or other high-protein foods to slow down carbohydrate absorption into your system. White rice can be a good source of carbs when consumed in moderation.Unlike brown rice, it doesn’t contain phytic acid and other anti-nutrients that reduce mineral absorption. Since white rice is low in fiber, it’s unlikely to cause bloating and stomach pain.These conditions are major risk factors for heart disease. In the long run, they may increase your risk of metabolic syndrome and diabetes. Due to their low fiber and high carb content, both rice varieties may cause insulin and blood sugar spikes.For this reason, they are lower in fiber and nutrients compared to brown rice and other whole grains. Both regular white rice and white basmati rice are refined grains that have had the bran and germ removed. ![]()
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