Basmati (pronounced IPA: in the Indian subcontinent) is a variety of long, slender-grained aromatic rice which is traditionally from the Indian subcontinent. As of 2018-19, India exported to over 90% of the overseas basmati rice market, while Pakistanaccounted for the remainder, according to the Indian state-run Agricultural and Processed Food Products Export Development Authority  and the Pakistan government-run Economic Survey of Pakistan. Many countries use domestically grown basmati rice crops,however basmati is geographically exclusive to select districts of India and Pakistan.
What Is Basmati Rice?
With all this talk on how amazing it’ll be for you, you may not have even heard of it before. If you have heard of it, have you ever given it a shot?
If you’re a regular dieter, then your answer is probably no. Why? Because we are told to avoid rice completely while dieting, or suffer the consequences.
Basmati rice is one of those special circumstances, and brown basmati rice can serve as a staple food in any diet, providing you with tons of vitamins, minerals, and awesome health benefits.
Being that basmati rice has a different nutritional composition that other types of rice, it’s safe and healthy to consume for people who simply want to lose weight or have serious diseases such as diabetes.
This type of rice has a unique aroma and flavor, and has its origins in India. It is commonly found in many different traditional Indian dishes and it is longer than most rice, and somewhat grainy.
Much like every other type of rice, basmati rice comes out either brown or white, depending on its milling process.
The sweet smell that sets basmati rice apart from other rice is caused by the concentration of the chemical 2-acetyl-1-pyrroline being 12X higher than other rice.
It is also set apart by its very high nutritional value, making it a super-grain. Basmati rice contains up to 20% more fiber than other types of rice.
Benefits Of Basmati Rice
1. It’s Diabetes-Diet Friendly
Many diabetics believe that after being diagnosed, they have to say goodbye to pasta and rice.
With basmati rice, that simply isn’t true. Basmati rice actually has a way lower glycemic index than any other rice, according to the Diabetes Association of Canada.
The GI (glycemic index) of a food type is determined by how rich the food is in fat, protein, fiber, and how digestible the starch is.
Carbohydrates that are difficult to digest lead to low blood glucose levels, which means that basmati rice can actually help to regulate a diabetic person’s blood sugar.
2. It’s Good For Dieting And Maintaining A Healthy Weight
Foods that are high in fiber can control your appetite, inhibit that amount of fat that your body absorbs, and give you a sense of feeling full at a quicker rate.
Basmati rice contains a high amount of amylose, which is a type of carbohydrate that is more difficult for the body to digest.
Avoiding snacking will be much easier when eating a food that is high in this type of carb.
Fiber is another contribution in maintaining a healthy weight due to the same thing– appetite control.
So far 29 varieties of Basmati rice have been notified under the seeds Act, 1966. These are Basmati 217, Basmati 370, Type 3 (Dehraduni Basmati) Punjab Basmati 1 (Bauni Basmati), Pusa Basmati 1, Kasturi, Haryana Basmati 1, Mahi Sugandha, Taraori Basmati (HBC 19 / Karnal Local), Ranbir Basmati, Basmati 386, Improved Pusa Basmati 1 (Pusa 1460), Pusa Basmati 1121 (After amendment), Vallabh Basmati 22, Pusa Basmati 6 (Pusa 1401), Punjab Basmati 2, Basmati CSR 30 (After amendment), Malviya Basmati Dhan 10-9 (IET 21669), Vallabh Basmati 21 (IET 19493), Pusa Basmati 1509 (IET 21960), Basmati 564, Vallabh Basmati 23, Vallabh Basmati 24, Pusa Basmati 1609, Pant Basmati 1 (IET 21665), Pant Basmati 2 (IET 21953), Punjab Basmati 3, Pusa Basmati 1637, Pusa Basmati 1728.