Most types of rice, particularly white rice, have a high glycemic index, basmati rice is much lower on the scale. With a glycemic index between 50 and 58, basmati rice is a low to medium glycemic index food. If you have diabetes, small portions of basmati rice can be a part of your healthy diet.
In addition to a lower glycemic index, basmati rice can also contain a significant amount of fiber – just be sure to check the nutrition label. A higher intake of dietary fiber can help to reduce the risk of developing Type 2 diabetes.
Brown basmati rice has more fiber than the white version, and about 20% more than other types of brown rice. Higher fiber diets can help to reduce your risk of developing certain types of cancers, particularly colorectal cancer. Eating 3 ounces of whole grains per day may lower your risk for this type of cancer by about 17%.
Better Brain Health
Basmati rice is high in B vitamins, including B1 (thiamine). It has 22% of your daily recommended intake in each serving. Thiamine is crucial for brain health, and a deficiency can lead to a condition called Wernicke encephalopathy.
- Calories: 210
- Protein: 5 grams
- Fat: 0.5 grams
- Carbohydrates: 46 grams
- Fiber: 0.7 grams
- Sugar: 0 grams
Basmati rice also contains many other important nutrients, including:
The nutrients in white basmati rice are similar to those found in other types of white rice. Brown basmati rice is also comparable to other types of brown rice.
While both white and brown versions of basmati rice provide vital nutrients, brown basmati rice contains more fiber, phosphorus, zinc, and B vitamins. Brown basmati rice is also lower on the glycemic index. White basmati rice, however, is easier to digest.