But when the body has more glucose than it can use, that can add up to fat. Those sugars get stored and then converted into glucose, which helps give us energy. And they deemed rice, which remains a mealtime staple in many countries where sedentary lifestyles are becoming more common, a good place to start.Īs a type of carb, the starch in rice is broken down by our bodies into simple sugars, explains Michelle Roberts, health editor at BBC News. The researchers, who recently made a presentation on the subject to the American Chemical Society, developed the new cooking method while seeking out “food-based solutions” to combat growing global obesity rates. Thus, they’re best eaten in moderation.Fans of leftovers, listen up: refrigerating rice cooked with just a teaspoon of coconut oil could cut the amount of calories we absorb from it by up to 60 percent, according to a team of scientists from Sri Lanka. Refined grains like white basmati rice are associated with a higher risk of type 2 diabetes, obesity, and metabolic syndrome. Therefore, while white basmati rice can be enjoyed in moderation, brown basmati may be a better overall option for your health.
These effects may be due to white rice’s high number of carbs and low amount of fiber compared with brown rice. What’s more, a study in over 10,000 people linked dietary patterns that included white rice to a higher risk of obesity ( 12).Īdditionally, a study in 26,006 people associated white rice intake with a higher risk of metabolic syndrome, which is a group of conditions that can increase your risk of heart disease, stroke, and type 2 diabetes ( 13). Some studies suggest that eating more refined grains can negatively affect blood sugar control and may be associated with a higher risk of type 2 diabetes ( 10, 11). Unlike brown basmati, white basmati is a refined grain, meaning that it has been stripped of many valuable nutrients during processing. Brown basmati is also considered a whole grain. summaryīasmati is lower in arsenic than other types of rice and often enriched with important vitamins and minerals. What’s more, an 8-week study in 80 people found that replacing refined grains with whole grains lowered levels of inflammatory markers ( 9). For instance, an analysis of 45 studies tied whole grain intake to a lower risk of heart disease, cancer, and premature death ( 7).Īnother review associated regular intake of whole grains, including brown rice, with a lower risk of type 2 diabetes ( 8).
Whole grains are associated with multiple health benefits.
Some types are whole grainsīrown basmati rice is considered a whole grain, meaning that it contains all three parts of the kernel - the germ, bran, and endosperm. In particular, rice and other grains are often enriched with iron and B vitamins like folic acid, thiamine, and niacin ( 6). This can make it easier to meet your needs for a variety of important vitamins and minerals.
White basmati rice is often enriched, meaning that certain nutrients are added during processing to help boost the nutritional value. However, some studies have found that basmati rice from California, India, or Pakistan contains some of the lowest levels of arsenic, compared with other rice varieties ( 5).įurthermore, it should be noted that brown rice varieties tend to be higher in arsenic than white rice, as arsenic accumulates in the hard outer bran layer. Low in arsenicĬompared with other types of rice, basmati is generally lower in arsenic, a heavy metal that can harm your health and potentially increase your risk of diabetes, heart problems, and certain cancers ( 3).Īrsenic tends to accumulate more in rice than in other grains, which can be particularly concerning for those who eat rice on a regular basis ( 4). Basmati rice may be associated with several health benefits.
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