7 Disadvantages of Eating Basmati Rice Everyday (The Hidden Downsides)

Basmati rice, a variety that’s grown in regions like India, Pakistan, and the Himalayas, is known for its fragrant, long-grain nature.

Although smaller quantities of basmati rice are produced in places like the United States, Sri Lanka, and Indonesia, it remains a popular side dish for Indian cuisine such as curry, pulao, pilaf, and biryani.

Basmati rice is a perfect complement to mild and spicy curries as it doesn’t overpower them.

There are two types of basmati rice available: white and brown. Each has slightly different nutritional values and health benefits. Brown basmati rice has more B vitamins, fiber, zinc, and phosphorus, making it a healthier choice. It’s also considered a whole-grain type of rice.

Both white and brown basmati rice contain micronutrients such as folate, selenium, and thiamine. While brown basmati rice has a lower glycemic index, white basmati rice is easier to digest.

In general, basmati rice is considered healthier than other white rice varieties. It has a lower calorific value, fat, and carbohydrates. It also contains more iron and protein than plain white rice. But the question is, should one be consuming Basmati rice every day?

This article will specifically throw light on the negative aspects and disadvantages of eating basmati rice every day.

Key Takeaways

• Consuming Basmati rice every day may pose some possible disadvantages for one’s health.
• White basmati is a refined grain and thus lacks key nutrients, making it unsuitable for consumption for people with blood glucose problems.
• Basmati does not contain an ideal amount of dietary fiber and is also an incomplete protein source.
• Basmati has a medium GI score and contains simple carbohydrates that make it unfit for a weight-loss diet.
• Consumption of basmati rice every day needs to be coupled with other nutritious food sources for a balanced diet.

7 Disadvantages Of Eating Basmati Rice Everyday

It’s understandable to be tempted to eat basmati rice every day because of its aroma and flavor, but is it healthy? Let’s explore the potential drawbacks of consuming basmati rice on a daily basis to find the answer.

It Lacks Key Vitamins and Minerals

The processing and refining of brown basmati rice results in its white version, which lacks several essential nutrients such as vitamins and minerals.

Although some nutrients may be added back during processing, opting for brown basmati rice may be a healthier choice for those seeking a more natural option.

In fact, choosing any variety of brown rice may offer more health benefits compared to white rice. In general, consuming minimally processed whole foods is often a wise decision for maintaining overall health and wellness.

It May Negatively Affect Blood Sugar Levels

One of the major disadvantages of eating basmati rice is that it is a refined grain. Refined grains such as basmati rice may be advised against by doctors because of their refined carbohydrate content, especially for people with diabetes.

Refined carbs have been stripped of almost all fiber, vitamins, and minerals. For this reason, they can be considered as “empty” calories. Although it is true that basmati rice does not have an alarming content of refined or simple carbohydrates, as is seen by its moderately low glycemic index, the fact that it is refined cannot be ignored.

Consumption of refined grains and carbohydrates has time and again been associated with risks of type 2 diabetes ^[1], as well as coronary heart diseases.

There is also the fact that many people who eat refined grains such as rice every day ^[2], do not bother to include nutritious foods such as legumes, tubers, fruits, vegetables and dairy products. This is especially true for low-income households where filling the stomach is prioritized over healthy eating.

It Has A Low Fiber Content

White basmati rice, which is a refined grain, does not have enough dietary fiber to supplement the daily recommended intake sufficiently. In most grain-centric diets, the food that is made up of grain occupies the major portion of the meal.

In simpler words, most who eat rice on a daily basis, eat lots of rice but not enough vegetables or legumes as is already mentioned in the previous point.

Due to the busy lifestyles of most employed people these days, it is time-consuming and draining to cook a balanced meal. They’d rather boil some rice and make one or two dishes to go with it. Those with a picky palette would go for tasty varieties such as basmati.

Not consuming enough fiber can lead to bad bowel movement issues. A serving of 100 grams of cooked Basmati rice only provides 2% of the daily recommended fiber intake for a 2000-calorie diet.

Moreover, low-fiber diets are associated with a higher risk of heart disease, obesity, type 2 diabetes, colon cancer, and digestive problems.

Increasing fiber intake, on the other hand, has numerous health benefits, including lowering blood pressure and cholesterol levels, improving glycemia and insulin sensitivity in both non-diabetic and diabetic individuals, and enhancing weight loss in obese individuals. ^[3]

It Is An Incomplete Protein Source

Including protein in your diet is crucial as it is an essential food group. Proteins are composed of 20 organic compounds, known as amino acids, which are interconnected. While our body produces 11 types of amino acids, we need to obtain the remaining nine, referred to as “essential amino acids,” from other sources.

These amino acids can be found in animal-based food sources such as meat, poultry, and dairy. Plant-based sources such as whole grains, legumes, etc. are considered incomplete proteins as they do not have all the essential amino acids.

Therefore, eating basmati rice, whether in the refined form or the whole grain form is acceptable only when it is supplemented with complete protein sources in adequate amounts.

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Its Glycemic Index Is Medium

When comparing Basmati rice to rice types, we usually say that the Glycemic Index is low. This is true because plain white rice has a GI score of as high as 80, while basmati is between 50-58, which is almost 20-30 points lower.

But if Basmati rice is compared to some other whole grains such as Barley (GI- 20-35), Black Rice (GI- 42), Bulgur (GI- 46), etc., it will lose out as these whole grains have an even lower GI than basmati rice of both white and brown varieties.

So, the GI score of basmati may be low when considering other rice types, but it is categorized as a medium in the wider spectrum of food sources.

Therefore, consumption of basmati rice is not ideal for people who have diabetics, or those with diabetic tendencies as it is dangerous for them to regularly consume something that can destabilize their blood sugar levels.

It May Have Adverse Effects On Weight Loss Plans

For those who consume a rice-heavy diet, such as many Asian households, completely eliminating rice can be challenging. That is why, transitioning to a healthier alternative like basmati rice is understandable. However, it’s important to note that despite this switch, overall caloric intake may not change significantly.

This is because simple or refined carbs are digested quickly, leading to blood sugar spikes and a lack of sustained fullness, which can lead to overeating. If weight loss is a goal, it’s important to create a balanced meal plan that incorporates a variety of foods, not just rice and meat.

Choosing brown basmati rice can be beneficial because it’s a whole grain that contains complex carbohydrates, which are absorbed more slowly by the body, leading to sustained satiety and energy.

It Is Costlier Than Other Varieties Of Rice

Although the cost of basmati rice does not directly affect health, it can still be considered a potential drawback. This is especially true for low to medium-income households who would rather buy lots of rice than healthy organic foods to supplement it.

Brown basmati rice is even more costlier than white basmati rice. This is quite surprising as it takes less effort on the manufacturer’s part to make brown basmati rice. It is indeed an unfortunate situation and makes these healthy alternatives inaccessible to many people.

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The Bottom Line

It’s worth noting that the potential drawbacks of consuming basmati rice outlined earlier don’t necessarily mean you should eliminate it from your diet altogether. Rather, it’s advisable to enjoy it in moderation while incorporating other nutritious foods like legumes, tubers, and protein sources into your meals. After all, rice has been a staple food for generations without any adverse effects.

For optimal health, it’s recommended to limit your daily intake of basmati rice to one or two meals. However, if you’re managing diabetes through diet alone, it’s best to avoid consuming rice every day.

Ultimately, the best approach depends on your unique needs and circumstances.

Reference

1. Liu, S. (2002). Intake of refined carbohydrates and whole grain foods in relation to risk of type 2 diabetes mellitus and coronary heart disease. Journal of the American College of Nutrition, 21(4), 298-306. https://doi.org/10.1080/07315724.2002.10719227
2. Radhika, G., Van Dam, R. M., Sudha, V., Ganesan, A., & Mohan, V. (2009). Refined grain consumption and the metabolic syndrome in urban Asian Indians (Chennai Urban Rural Epidemiology Study 57). Metabolism, 58(5), 675-681. https://doi.org/10.1016/j.metabol.2009.01.008.
3. Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188–205. https://doi.org/10.1111/j.1753-4887.2009.00189.x