Basmati Rice: A Versatile and Nutritious Grain
Basmati rice is a long-grain rice that is known for its delicate flavor and aroma. It is a staple food in many cultures and is often used in dishes such as biryani, pulao, and kheer. Basmati rice is also a good source of carbohydrates, protein, and fiber.
Nutritional Value
One cup of cooked basmati rice contains approximately:
- Calories: 205
- Protein: 4.3 grams
- Fat: 0.4 grams
- Carbohydrates: 45 grams
- Fiber: 0.6 grams
- Sugar: 0.1 grams
Health Benefits
Basmati rice has several health benefits, including:
- It is a good source of carbohydrates. Carbohydrates are the body's main source of energy. Basmati rice is a good source of complex carbohydrates, which are slowly digested and provide sustained energy.
- It is a good source of protein. Protein is essential for building and repairing tissues. Basmati rice is a good source of plant-based protein, which is easily digested and absorbed by the body.
- It is a good source of fiber. Fiber is important for digestive health. It helps to keep you feeling full and satisfied after eating, and it can also help to lower cholesterol levels and improve blood sugar control.
- It is a low-glycemic index food. The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Basmati rice has a low GI, which means that it does not cause a rapid spike in blood sugar levels. This makes it a good choice for people with diabetes or prediabetes.
How to Cook Basmati Rice
Basmati rice is easy to cook. Here are the steps:
- Rinse the rice in a fine-mesh sieve until the water runs clear.
- Add the rice to a pot of boiling water. The ratio of rice to water is 1:2.
- Bring the water back to a boil, then reduce the heat to low and simmer for 18 minutes, or until the rice is cooked through.
- Fluff the rice with a fork and serve.
Conclusion
Basmati rice is a versatile and nutritious grain that can be enjoyed in a variety of dishes. It is a good source of carbohydrates, protein, fiber, and other essential nutrients. Basmati rice is also a low-glycemic index food, which makes it a good choice for people with diabetes or prediabetes.
How many calories are in Basmati Rice Cooked?
Each 1 cup of Basmati Rice Cooked contains 205 calories.
Basmati Rice Cooked Nutritional Information
| Nutrient | Amount per 1 cup (158g) |
|---|---|
| Calories | 205 Calories |
| Protein | 4.3g |
| Fat | 0.4g |
| Saturated Fat | 0.1g |
| Cholesterol | 0mg |
| Carbohydrates | 45g |
| Dietary Fiber | 0.6g |
| Sugar | 0.1g |
| Sodium | 0.0016mg |
| Potassium | 0.0553mg |
| Calcium | 0.016mg |
| Iron | 0.0019mg |