Let’s find out ‘Basmati Rice Vs Brown Rice – Basmati And Brown Rice Nutrition Facts You Should Know’ Many people’s diets include rice as a staple. Because it lacks taste on its own, it’s inexpensive, filling, and versatile in a number of dishes.
We’re convinced that you consume a well-balanced diet as a bodybuilder or serious fitness enthusiast to ensure that your body gets the nourishment it needs to function at its optimum.
Rice has come under assault in recent decades as a result of popular misconceptions. To begin with, there was the low-carb obsession, which regarded rice as a surefire way to Fatville. As the Paleo diet gained popularity, a new generation of rice eaters arose.
In many cultures, rice is tossed on newlyweds as a symbol of wealth, beauty, and even fertility. Rice may be a fantastic source of nutrients that an active body needed to operate at its best for those who work out on a daily basis.
Brown rice, according to popular belief, is superior to white rice. This recommendation does not apply to basmati rice, which is popular in Indian and Persian cuisine. In fact, some individuals believe it is more nutritious than brown rice.
Brown rice or basmati rice, which do you prefer? We’ll look at whether basmati rice is a healthy addition to your diet in this piece.
Is Basmati Rice A Healthy Food Option?
Basmati rice is a long-grain rice with a flowery scent and a nutty taste. It’s thick and fluffy when cooked, with less starch than other forms of rice. It’s not sticky rice, especially when compared to jasmine rice, a popular long white rice in the region.
Basmati is available in both white and brown types. Brown rice is stiffer and more harder to cook than white rice, and it requires more time. It also contains more fiber and has a nuttier, more distinct taste.
Basmati Rice Nutrient Details
Basmati rice contains a variety of nutrients such as carbs, calories, and micronutrients such as folic acid, thiamine, and selenium.
The following nutrients are found in one cup of cooked white basmati rice:
- Calories: 210
- Protein: 4.4 grams
- Fat: 0.5 grams
- Carbs: 45.6 grams
- Fiber: 0.7 grams
- Sodium: 399 mg
- Folate: 24% of the Daily Value (DV)
- Thiamine: 22% of the DV
- Selenium: 22% of the DV
- Niacin: 15% of the DV
- Copper: 12% of the DV
- Iron: 11% of the DV
- Vitamin B6: 9% of the DV
- Zinc: 7% of the DV
- Phosphorus: 6% of the DV
- Magnesium: 5% of the DV
Brown basmati rice has slightly more calories, carbohydrates, and fiber than white basmati rice. This variety also includes magnesium, vitamin E, zinc, potassium, and phosphorus.
Potential Health Benefits Of Basmati Rice
Basmati rice offers several health advantages.
Low Arsenic Content
Basmati rice has less arsenic, a heavy metal that can affect your health and increase your chances of diabetes, heart disease, and various cancers.
Rice absorbs more arsenic than other grains, making it more dangerous for persons who consume rice on a daily basis.
According to some study, basmati rice from California, India, or Pakistan has among of the lowest amounts of arsenic when compared to other rice varietals.
Arsenic levels in brown rice are greater than in white rice because arsenic accumulates in the hard outer bran layer.
It Can Be Enriched
To help boost the nutritional value of white basmati rice, certain nutrients are periodically added throughout the cooking process.
This can help you satisfy your dietary requirements for a range of key vitamins and minerals.
Iron and B vitamins such as folic acid, thiamine, and niacin are commonly added to rice and other grains.
Comparing Nutritional Values
One method is to compare the nutritional values of basmati and brown rice side by side.
With a few notable exceptions, many of the nutrients will be the same.
- Calories: Basmati rice has roughly 210 calories per cup, whereas brown rice has around 220.
- Fat: Basmati rice has almost no fat, however brown rice can have up to half a gram of fat per cup. Brown rice has a higher fat content, with up to 1.5 grams per cup.
- Sodium: Per cup, basmati rice contains 1.6 mg less sodium than brown rice. Per cup of brown rice, there are less than 2mg.
- Brown rice has a higher potassium content than basmati rice, with 155 mg per cup compared to 55 mg for basmati.
- Basmati rice contains half a gram of fiber per cup, though brown basmati rice contains more. Brown rice, on the other hand, contains around 3.5 grams of fiber per cup.
- Iron: Basmati rice has a higher iron content than brown rice varieties, which is surprising. Brown rice has only.8 mg of iron, but basmati rice has over 2 mg.
- Other Minerals: Compared to brown rice, basmati rice contains somewhat less magnesium, phosphorus, and selenium. Brown rice, on the other hand, contains a little less manganese, thiamin, and niacin than white rice. Vitamin B6, copper, and calcium levels are essentially identical in both.
It’s worth noting, though, that much of this depends on the type of brown rice you’re eating, and even within the same species if the rice was cultivated in various locations or harvested at different times of the year. Some processing procedures, such as adding or removing particular minerals, can assist to strengthen or purify the rice. Rather of relying just on this information, you should double-check the nutritional statistics for the brand and kind of rice you’re purchasing.
There’s also the issue of size to consider. All of these numbers show differences across rice varieties, however they are minor. What is the difference between a half-milligram of a mineral and a 5 calorie differential? In terms of macronutrients, there isn’t much of a difference between these two varieties of rice.
The Glycemic Index Factor
The glycemic index measures how quickly your body turns carbohydrates from a specific source into blood sugar. A higher glycemic index indicates that the food is easily turned into blood sugar, resulting in enhanced energy levels and energy spikes, but also an increased risk of crashes. A lower glycemic index is gentler on the body and hence better for you in general, but it may also linger in your system for longer. Although low GI meals are recommended in general, high GI foods have a role in any training routine.
Basmati rice has a low GI range and one of the lowest glycemic indices. Brown rice is higher on the energy scale, thus it will supply you with a burst of energy sooner, only to fade away faster.
Take Away
Which one should you ultimately choose? Which is better for developing muscle mass or losing weight: brown rice or basmati rice?
The fact is that it doesn’t matter. There are some distinctions amongst them, although they are generally minor. Basmati rice is a preferable choice if you are concerned about arsenic or want to increase your fiber intake. Brown rice is an excellent alternative if you’re bored of white rice and want something with a little more flavor. Of course, you may mix and combine as you choose. Consume white and brown rice as part of your post-exercise meals, and tailor your diet to your specific requirements. It’s totally up to you, depending on the types of rice available.
