GI index of Basmati rice

 At first glance, basmati rice likely does not look all that different from other types of rice. One sniff of the grain, however, and you'll see a significant difference. Basmati rice has a very different odor that many describe as being similar to popcorn when it is cooked. In fact, the word"basmati" in Hindi means"filled with odor" or"fragrant." In certain places, it is called the"queen of perfumed rice." Basmati rice is indigenous to India and Pakistan, with India being responsible for 2/3 of their international source. While its true origins aren't clear, archaeologists have found a kind of long-grain rice around Udaipur, India dating back to between 2000 and 1600 BC they feel to be an ancestor of the basmati rice we enjoy today. Today, it is a staple in many Indian dishes and is appreciated all over the world. Basmati rice comes in two varieties, brown and white rice. Both possess a nutty taste and a different fragrance. White basmati, however, is much more processed. The hull, bran, and germ are all removed. With brown basmati, only the hull gets removed. Both types make for a tasty and healthy addition to your diet. Health BenefitsBoth brown and white basmati rice supply many health benefits, including: Most kinds of rice, particularly white rice, have a higher glycemic index, basmati rice is a lot lower on the scale. In case you have diabetes, then little portions of basmati rice could be a part of your healthy diet. Fiber In addition to a lower glycemic index, basmati rice can also contain a significant amount of fiber -- only make sure you look at the nutrition label. A higher consumption of dietary fiber can help to reduce the possibility of developing Type 2 diabetes. Low fiber consumption can result in digestive issues like constipation. The fiber from basmati rice is also soluble, meaning it adds bulk and helps move waste across the digestive tract. Better Heart Health Eating whole grains such as brown basmati rice is linked to a decrease risk of heart disease. Whole grains help to reduce blood cholesterol levels. They also help reduce the danger of high blood pressure, a risk factor for heart disease. Greater fiber diets can help to reduce your risk of developing certain kinds of cancers, especially pancreatic cancer. Eating 3 oz of whole grains every day may lower your risk for this type of cancer by about 17%. It has 22% of your daily recommended intake in every serving. Thiamine is crucial for brain health, and a lack can lead to a condition called Wernicke encephalopathy. Nutrients Per Serving1 cup of cooked white basmati rice comprises: Calories: 210 Protein: 5 gramsFat: 0.5 grams Carbohydrates: 46 g Fiber: 0.7 gramsSugar: 0 g Basmati rice also includes a Number of Other important nutrients, such as: Vitamin B1 (thiamine) Vitamin B6 Copper FolateIron MagnesiumPhosphorous ZincThe nutrients in white basmati rice are similar to those found in other Kinds of white rice. Brown basmati rice is also comparable to other kinds of brown rice. While both brown and white variations of basmati rice provide vital nourishment, brown basmati rice contains more potassium, fiber, zinc, and B vitamins. Brown basmati rice is also lower on the glycemic index. White basmati rice, however, is easier to digest. How to Prepare Basmati Riceyou'll be able to discover dry basmati rice in several grocery stores. To cook it, you first must wash it well. Place the desired amount of dry rice in a container and fill with two or three inches of water. Swish it around to discharge the starches and dump the water out. Repeat this procedure until the water runs mostly clear, then drain the rice using a fine-mesh strainer. Add your rice into a pot and fill it with water. For every cup of rice, add 1.5 to 1.75 cups of water. Then cover the pot and turn the heat down to low. When the rice becomes soft, remove the kettle from the heat and let sit for another 5 minutes. Fluff the rice by means of a fork and serve.