7 Amazing Health Benefits of Basmati Rice

Many people have the misconception that rice is not good for health. However, the majority of the Asian population eat rice daily and do not suffer from any health problems.

This is because they prefer Basmati rice instead of Jasmine or American long-grain white rice.

7 Amazing Health Benefits of Basmati Rice
Health Benefits of Basmati Rice

Basmati rice is the healthiest of all other types of rice. It is widely grown in India and Pakistan and exported throughout the world. It is around 8.4 mm long and poses a mesmerizing fragrance.

The unique thing about this staple food is that its fragrance increases with age, which means that the older the basmati, the more fragrant it is.

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Besides its influencing aroma, its texture is also fluffy and firm, whereas the other long-grain rice is quite sticky.

India is the largest producer and exporter of Basmati rice in the world. The quality of Indian Basmati rice is unbeatable, and you will find them in each part of the world. India grows two major types of Basmati rice; white Basmati rice and Brown Basmati rice.

The brown Basmati rice is also known as unprocessed rice because the outer layer bran is not removed from it. On the other hand, bran and germ are removed from white basmati rice.

The nutritive value of brown Basmati rice is quite higher than the white ones, but their texture is quite nutty.

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These rice are rich in vital nutrients such as vitamins, minerals, carbs, protein, and fiber.

Also, they contain low amounts of fats, so you don’t have to worry about weight gain. It is also a good source of minerals and vitamins, which are essential for our physical and mental growth.

Even some of the largest producer and exporter of Basmati rice aren’t aware of the following health benefits of basmati rice.

Here Are 7 Health Benefits of Basmati Rice

1. Prevents Cancer

Basmati rice is rich in fiber, which helps in preventing the formation of certain types of cancer like colorectal cancer and breast cancer.

Researchers have found that fiber reduces the risk of the formation of estrogen hormones and other types of cancerous cells. Around 86 grams of basmati rice a day lower down the risk of these cancers by 18%.

2. Suitable For Diabetes

The glycemic index is related to the ability of food to increase the blood sugar level. The higher the GI of a food, the higher it increases blood sugar levels.

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The GI (glycemic index) of Basmati rice is much lower than all other varieties of rice. Thus, when you eat basmati rice, your body releases energy slowly and does not increase the blood sugar levels.

So, the rice lovers who are suffering from diabetes can relish the super delicious Basmati rice.

3. Helps To Reduce Weight

As has been mentioned previously, Basmati rice is low in fat. Therefore, if you are, consider them in your dieting program.

They are full of fiber, which breaks down slowly inside the body and controls your appetite for long hours.

Not just that, they also contain large amounts of amylose. It’s a kind of carbohydrate, which cannot be digested easily.

4. AIDS Digestion

Again, due to the presence of soluble fiber, Basmati rice is beneficial for our digestive system.

It adds bulk in the stool and helps to remove the waste from the digestive tract. Eating Basmati is beneficial for those who suffer from constipation and digestive problems.

It is important to note the brown Basmati rice contains more fiber than processed Basmati rice. Hence, if you are suffering from piles or haemorrhoids, it would be better to consider unprocessed Brown Basmati rice.

5. Control Cholesterol

Basmati rice has proven itself for lowering down cholesterol levels. This perfumed rice contains campesterol, stigmasterol, phytosterols, and beta-sitosterol, which are good at lowering down the blood cholesterol levels.

Studies have shown that daily consumption of these nutrients lowers bad cholesterol by 12%.

6. Good For Heart

As the Basmati rice helps in lowering cholesterol levels, it eventually promotes the functioning of the cardiovascular system.

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It contains saturated fats instead of unsaturated fats, which prevents clotting. The people who are struggling with heart disease should include Basmati rice in their meal.

7. Regulate Blood Pressure

Ample amounts of magnesium and potassium are present in Basmati rice, and these minerals help to curb the blood pressure.

Potassium relaxes the walls of blood vessels and improves blood circulation. Several studies have shown consumption of Basmati rice can greatly help those who are having problems with high blood pressure.


Apart from so many health benefits, Basmati rice can also make your dishes more interesting.

It is the glory of every celebration. Whether it’s about making fried rice, biryani, or any other dish, the Basmati rice enhances the scrumptiousness of every cuisine. 

Hence, with Basmati rice, you can make appetizing food just like served in restaurants and also improve your family’s health.

Authors Bio -: For the last 10 years, Somnath Verma has been writing about basmati rice, and he aims to promote basmati pedigree across the world. He is the marketing manager at Supple Tek Ltd by profession and an enthusiastic writer by passion.