Benefits Of Including Basmati Rice In The Diet
Including basmati rice in your diet can be very beneficial. Basmati is one of the varieties of rice that has been cultivated for centuries in the Himalayan mountains. Its combination of dimensions, texture and, above all, aroma and flavor have earned it a good reputation.
Rice varieties have different glycemic indexes. Some long-grain varieties, such as basmati rice, are lower on the GI scale than white rice. For this reason, it is believed that it does not raise blood glucose rapidly in people with diabetes. However, it is not convenient to abuse.
It is a healthy carbohydrate that you can incorporate into your diet, along with fruits and vegetables, whole grains, legumes and healthy proteins, which provide important nutrients to the body. However, it is better that you consult with your doctor or nutritionist in the event that you suffer from any medical condition that is discussed below.
In this article, we tell you all about basmati rice.
Basmati rice in the diet
Basmati rice is high in amylase, giving it a low GI, and a higher bran content is likely to lower the GI even more.
For every 100 grams of Basmati rice, we eat approximately:
- Calories: 360 kcal
- Carbohydrates: 45 g
- Proteins: 9.2 g
- Fat: 1.14 g
Let’s now look at the benefits of basmati rice together:
1. Contribution of group B vitamins
The health benefits of consuming brown rice come primarily from the phytochemicals found in its bran layers. Basmati rice provides essential nutrients such as B vitamins such as B1 and B3. These vitamins play an important role in the use of proteins, fats and carbohydrates.
2. Low sodium content
Including Basmati rice in your diet can help you significantly reduce sodium intake, which is beneficial in cases of hypertension, fluid retention, and weight gain.
The results of some studies revealed that the consumption of brown rice can reduce inflammatory markers and other risk factors associated with cardiovascular diseases, such as high blood pressure.
3. Energy
It is believed that this rice provides complex carbohydrates that provide the necessary energy for the day to day in a progressive way. What are you waiting for to prepare recipes with basmati rice?
4. Fiber intake
This variety of rice provides the body with fiber (twice as much as white rice), which is why its consumption is recommended to prevent constipation. In addition, some studies suggest that introducing more fiber into children’s diets may help improve the quality of the diet.
5. Magnesium contribution
Recent studies have shown that minerals play an important role in glucose disorders in humans. Magnesium, in particular, is a widely studied mineral that has been shown to work in the treatment of hyperglycemia, hyperinsulinemia, and the action of insulin resistance.
For example, a study published in The Netherlands Journal of Medicine revealed that magnesium supplementation could improve insulin sensitivity as well as insulin secretion in patients with type 2 diabetes. However, more studies are needed.
6. Contains gamma-oryzanol
This substance, according to some studies, could help lower LDL cholesterol levels. It appears to improve your cholesterol profile while reducing your risk of heart disease. It is inferred that its operation is due to the fact that it hinders the absorption of cholesterol in the digestive tract.
7. Contains vitamins E and K
Vitamin E functions as an antioxidant, while K regulates blood clotting, and there is evidence that it can improve bone strength and reduce the risk of fractures, as well as improvements in insulin sensitivity.
8. Has manganese
The mineral called manganese activates a series of enzymes that perform important tasks in metabolism. However, manganese supplements can be toxic in some cases. Therefore, it is advisable to consult a doctor about its consumption.
9. Provides 8 essential amino acids
If you incorporate basmati rice into your diet, you will be obtaining the eight essential amino acids. However, you must not forget that the advisable thing to stay healthy is to follow a healthy and varied diet.
Now you know the properties of basmati rice. However, remember to consult with your doctor before increasing your consumption if you are treating any medical condition.
