How does Indian basmati rice benefit the human body?

Basmati rice differs from ordinary rice not only because of its long, thin, white grains, but also because of its unique flavor. It can be used to prepare gourmet dishes: by substituting it for normal rice, a totally unexpected variant can be prepared.

It is also good for the body. What are its benefits and are there contraindications? Let’s try to find out.

What is basmati rice?

Basmati is cultivated in India and Pakistan. Some varieties are grown in America, but the American variety cannot match the taste of the Indian variety. The raw beans have an elongated shape and a pleasant yellowish color.

The aroma of Indian basmati rice, whose medicinal properties are described below, is reminiscent of a walnut or toasted popcorn. The 2-acetyl-1-pyrroline compound in rice gives it these properties. Interestingly, basmati is sometimes called the king of rice dishes. Not only because of its unusual taste, but also because it contains a large number of substances beneficial to health.

After harvest, the rice must be cured for one year. During this time it becomes firmer and acquires its unique flavor and aroma.

Chemical composition and calories

It is very caloric: 100 grams of cooked basmati rice contain between 350 and 370 kilocalories. This is due to its high carbohydrate content. Therefore, if consumed frequently, it can lead to obesity.

Basmati contains:

  • Fiber, which improves digestion;
  • folic acid, which is essential to make enough hemoglobin and is excellent for preventing anemia;
  • Iron, which is part of hemoglobin;
  • Potassium, which is involved in the heart muscle;
  • Ribolafina (vitamin B2), essential to strengthen the body’s immune defenses. It is also an essential vitamin for the beauty of the skin, hair and nails.


Basmati has numerous health benefits. However, in some cases it can be harmful. Let’s understand why you should eat it and who shouldn’t eat basmati.

useful and therapeutic

Basmati has the following beneficial properties

  • Contains soluble fiber, which lines the walls of the stomach and protects against the development of gastritis and peptic ulcers;
  • It reduces blood glucose concentrations: this therapeutic property causes Basmati to be excellent for diabetics (in moderation, of course, and after previously consulting a doctor);
  • It reduces “bad” cholesterol, which makes it an excellent means to prevent atherosclerosis, myocardial infarction and acute brain circulatory disorders;
  • Even small portions of rice help feel satiated for a long time. It helps eliminate the problem of excess eating and reduces body weight;
  • It helps to get rid of dissbacteriosis;
  • It contains substances that help prevent the development of breast and intestine cancer. Basmati is useful for people whose nearby relatives have suffered cancer.

Damages and contraindications

Basmati contains a lot of amylase, which can cause painful constipation and cramps.

Basmati is very caloric, so it should not be consumed in large quantities. It also contains carbohydrates, so it is contraindicated both in type 1 diabetes and in type 2.

How to cook the rice well?

Basmati has many culinary uses. It can be used as a garnish of meat dishes, cook in water, add it to salads or use it as a cake filling.

Basmati is easy. First the rice is washed until the water is clear. If the basmati is not wandered, the grains will stick to each other during cooking and the taste of accompaniment will be less pleasant.

Water is added at a rate of 2 parts for each part of rice. Boil the Basmati in a pan of thick walls. First bring the water to boil over high heat and then cook the rice for 4 minutes over medium heat and another 4 minutes over low heat. Once cooked, the rice must cool for 10 minutes. The rice is removed before serving. You can add vegetables, spices and other ingredients.

Shepherd’s Pie

A traditional pastor cake has cooked potatoes as filling. You can modify this recipe and use Basmati instead of potatoes.

To make the cake, you will need

  • 150 g of minced meat;
  • Half a basmati cup
  • leeks (1-2 stems);
  • Medium carrot
  • tomato
  • Half cup of chicken broth;
  • Spices (mustard, oregano, curry).

Fry carrots and onion over low heat. When carrots are soft, add finely chopped tomato, minced meat, spices and broth. Cook the mixture covered for 10-15 minutes.

The rice is boiled. When the grains are soft, the basmati is washed with cold running water. It is important that rice is crumbled.

The stew is placed in a refractory fountain and the boiled rice on top of the stew. Then, it is cooked in the preheated oven to 200 degrees for half an hour. When the rice is golden and appetizing, it will be ready.

Chicken curry

To prepare this traditional Indian dish, you need

  • 300 grams of chicken breast;
  • Curry seasoning (optional);
  • A cup of rice
  • 2 garlic cloves;
  • 3 tablespoons of natural Greek yogurt;
  • Chalotas;
  • A tablespoon of tomato paste
  • four tablespoons of olive oil;
  • salt and sugar to taste.

The rice is boiled. While the Basmati boils, we proceed to prepare the curry chicken. The breast is cut and crushed. Then, the chicken is fried for 4-5 minutes in a pan with 2 tablespoons of olive oil. When cooked, reserve. The remaining oil is added to the pan. The onion and garlic are fried in the curry mixture and tomato paste. The chicken is cut into strips and added to the pan. The meat with the onion and the garlic is sauté for 15 minutes.

When the chicken is ready, it is removed and reserved again. Greek yogurt is added to the sauce.

The dish is ready. Rice is served with chicken and sauce. You can add green leaves or chopped vegetables as decoration. The curry combines especially well with fresh peppers and tomatoes.

Pilaf with lamb

To prepare the pilaf they need

  • 300 grams of lamb;
  • 2 medium onions;
  • 2 carrots;
  • A cup of basmati
  • half teaspoon of turmeric;
  • a third of zira teaspoon;
  • garlic (an entire head and three teeth);
  • salt to taste.

They peel onion and carrot and cut into large dice. The garlic is chopped. The lamb is cut into small pieces. The rice is soaked for 1. 5 hours.

If cauldron is not available, a pot of thick walls is taken. The pot is heated over low heat. Pour oil into the pot and heat it well. When the oil has reached an adequate temperature, add the garlic, onion, meat and carrots to the casserole. Fry the plate components for 5 minutes.

Next, add the spices, pour water on the meat (make sure the water completely covers the lamb) and stew covered for half an hour.

After 30 minutes, pour the rice in the pan. Meat and basmati should not be removed. Pour water on the rice so that it is 1. 5 cm above the rice level. Leave covered for 15 minutes.

When the rice has absorbed the water, make a little girl with him. A clove of garlic without skin is nailed. The lid is closed and let out over low heat another 10 minutes.

Particularities of Basmati rice consumption

In order for the rice to be harmless and favor weight loss, it should not be consumed more than 1 or 2 times per week, without losing sight of the total content of dietary carbohydrates. They can consume a greater amount of Basmati people who perform physical work and athletes under stress.

For children

Babies under three should not be given basmati, since it can cause cramps or indigestion. Children over three of them can be given this rice, provided that food allergies are not observed. The rice must occur in small quantities (one or two teaspoons), mixed with cooked vegetables or normal white rice.

Pregnant women and nursing mothers

Basmati rice, whose caloric value is up to 350 kilocalories per 100 grams, is an excellent source of energy and folic acid. Therefore, in the absence of food allergies, it can be part of the diet of a pregnant woman. It is recommended to eat Basmati no more than twice a week, since otherwise it could gain a lot, which would make childbirth difficult.

During breastfeeding the Basmati is not contraindicated, but you have to check if the baby is allergic to him. If after the mother infant Coma Basmati the baby has cramps, it becomes restless or has rashes, it should not eat rice.

To lose weight

The rice gives a quick feeling of satiety, so many nutritionists recommend it to people who want to lose weight. However, due to its high caloric content, excessive rice consumption can cause weight gain.

To lose weight, you can eat a small amount (20-30 grams) of Basmati in the first half of the day so that the calories become energy.

Characteristics of industrial production

Most of the basmati sold in the world is produced in India and Pakistan. These countries annually export dozens of millions of tons of the product.

Basmati is quite expensive: its production requires many colossal efforts and expenses. However, due to the popularity of the product, the cost is well worth it.

Basmati produces a small number of crops. Crops are often exposed to many diseases and insect incursions. For this reason, numerous hybrid varieties resistant to adverse conditions and pests have had to be created.

The palatability of rice depends on:

  • planting method
  • planting density
  • the time of sowing and harvest
  • crop storage conditions.

During growth, rice needs very high humidity and a temperature of 25 to 35 degrees and little wind. If the weather conditions change, the flavor of the basmati deteriorates and its yield is greatly reduced.

Basmati rice, the benefits and harms of which are described in the article, is very healthy in moderation. Dishes containing it have a unique taste and aroma. Try this unique product and see for yourself that Basmati is notoriously popular with consumers around the world for a reason.

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