Basmati Rice vs White Rice: The Differences That Matter

Rice stands as a fundamental staple food for millions of individuals globally. This versatile grain can be prepared in a variety of ways, ranging from boiling and steaming to frying and baking.

Rice is an excellent source of carbohydrates, providing energy to the body, while also being low in fat and cholesterol, making it an optimal food choice. Different rice breeds possess distinct tastes and textures, each with its unique culinary applications.

There are more than 100,000 rice cultivars in the world. Plain white rice of any kind happens to be one of the most consumed rice varieties and the same goes for basmati rice. The two can safely said to be two of the most common types of rice consumed today.

Basmati rice is widely regarded as a healthier option compared to plain white rice. This may come as no surprise considering that white rice has more calories and carbohydrates. However, that is not all the reason why Basmati rice is healthier.

Let’s delve deeper into the reasons behind this.

Key Takeaways

• Basmati rice and white rice are both a type of rice that is consumed in large quantities by millions of people around the world.
• Basmati rice is often considered healthier than white rice due to being low in calories, glycemic index, and carb content.
• There is also a whole-grain brown basmati rice variety that is nutrient-dense and ideal for healthy diets.
• Basmati rice has a very low Glycemic Index that makes it safe for consumption by people with diabetes.
• It is also a better choice of rice for weight loss as it is healthy and also delectable.

Is Basmati Rice White Rice?

No. Basmati rice is not white rice. These two are very different rice varieties. 

Basmati rice features elongated grains, offering an aromatic quality along with a subtle nutty flavor. In contrast, white rice consists of shorter grains, which contribute to its starchier nature and a chewier texture.

White rice is the refined version of standard rice, obtained by processing regular rice to eliminate the bran and germ. It is a polished and processed version of rice that is easy to cook due to the removal of the bran. 

There are also other pigments of rice available such as brown, red, and even black. White rice can also be available in various grain sizes such as long, medium or short-grained

Basmati rice on the other hand is a completely different cultivar of rice. It is often called “The king of all rice” because of its unparalleled flavor profile and aroma. 

Basmati is a distinctive rice variety, characterized by its long grains and aromatic nature, a product of superior seeds, highly specific climatic conditions and are chiefly cultivated in India, which is also the largest global exporter of  Basmati. This very popular rice variety is renowned for being the perfect accompaniment and ingredient to many dishes from the Indian subcontinent. 

Basmati Rice is available in both white and brown varieties, as there is a whole grain as well as a refined grain variety of the Basmati cultivar.

Basmati Rice vs. White Rice: Head-to-Head Comparison

The chief difference between basmati and white rice is that Basmati rice has a much lower glycemic index than plain white rice of any kind. This is one of the most important factors that determine the health quotient of the rice varieties. Foods with low GI have been associated with many health benefits for diabetic people as well as for the general population. ^[1]

Some other basic differences between the two rice types have been listed below.

As you may have noticed, the calorific value of both types of rice is not a definite amount but rather an approximation. This is because a lot of factors come to determine the calorific value of rice and some of the factors are the size of the grain, stickiness of the rice, cooking methods, cultivation method, degree of processing, brand, etc.

That being said, if a simple basmati variety is compared with plain white rice, the basmati will rank lower in calories.

Nutrition Facts

The nutritional profile of any food source helps us to determine the nutritional composition of the food so that it can be added in appropriate amounts to any balanced and healthy diet.

Let us have a look at the nutritional facts of both basmati rice and white rice.

The DV or Daily Value is calculated based on a 2000-calorie diet. The percentages will be higher or lower depending on your specific calorie requirements.

Another thing to be noted is that all the amounts in the above-provided table are approximations and are likely to differ by a little depending on the grain type, brands, duration of cooking, etc.

Basmati Rice

Basmati rice, a type of long-grain rice, is renowned for its fragrant aroma and delicate flavor. This variety of rice is a staple in many South Asian cuisines and is frequently utilized in the preparation of dishes such as biryani, pilaf, and fried rice. Basmati rice is also a preferred choice for individuals who are health-conscious, as it is low in fat and high in protein.

This versatile rice can be paired with a variety of flavors and spices, making it a delectable addition to any meal. Whether one is cooking for personal consumption or for a large group, basmati rice is an excellent option for a gratifying and flavorful dish.

It is generally considered a healthy rice variety but there are some downsides to the consumption of basmati rice alongside its benefits.

Pros

• Basmati rice is a healthy choice for those looking to lose weight as it contains minimal fat
• It has a lower glycemic index compared to white rice, which means that it is digested slowly and provides a steady source of energy to the body.
• It is also a good source of essential vitamins and minerals like thiamine, niacin, and vitamin B6.
• Basmati rice also contains soluble fiber that has been associated with lowering blood cholesterol, and sugar levels and alleviating risks of coronary heart disease. ^[2]
• Basmati rice is considered a low-allergenic food and a safe option for people with multiple food allergies.
• Basmati rice has lower concentrations of Arsenic than white rice. Arsenic is a poisonous compound known to cause certain types of cancers.
• Brown basmati rice is a whole-grain variety that has protective qualities against heart diseases, cancer, and premature death. ^[3]

Cons

• White basmati rice is processed and thus it lacks some essential nutrients.
• Eating refined grains has been linked with uncontrolled blood sugar levels. ^[5]
• In some instances, consumption of whole grains has been linked with autoimmune disorders. Brown basmati rice is a whole grain.
• Although it does contain fiber, the amount of dietary fiber is nearly not enough to occupy a standard value in the Daily recommended fiber intake.
• Basmati rice is on the expensive side and the brown or healthier basmati is even more costly.
• Consumption of food with low GI has been linked with a lowered uric acid in certain individuals. ^[4] This can trigger an onset of gout.

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White Rice

White rice is a staple food. Although it is considered a weight-gaining agent by many health experts, there is no denying that white rice is an important part of the everyday meals of millions of people all around the world. People in Asia even eat white rice three times a day including breakfast.

But is it healthy? A few decades ago this question would be unheard of. Because as mentioned, white rice has been in the diets of millions of people without causing any harm.

So why debate over it at all? Well, an important factor is that earlier most people had active jobs and lifestyles and so they could lose calories on the go. These days, with a sedentary life, the ill effects of food like white are coming into the light.

Here is a comprehensive list of advantages and disadvantages of white rice consumption:

Pros

• Due to its high glycemic index, it is an ideal meal for eating before or after a workout. It quickly gives you a much-needed boost of energy that is needed for optimal gym performance.
• Again due to the high glycemic index, it is a ready source of carbohydrate that facilitates muscle-glycogen synthesis. ^[6] This basically means that for athletes, to a certain capacity white rice plays a role in helping the recovery of sore muscles.
• Even though this food may not provide a significant amount of nutrients, it still offers some essential ones such as iron, calcium, thiamine, folate, niacin, and vitamin D.
• White rice has easy digestibility. It contains simple carbohydrates that can be digested easily and thus is good for people with stomach problems.
• It does not contain any gluten and thus is good for people with autoimmune disorders like Celiac disease.
• According to some schools of opinion such as Ayurveda medicine, white rice is good for skin health.

Cons

• Due to its refined nature and high glycemic index, it is not ideal for consumption for people with type 2 diabetes. ^[7]
• It has a higher arsenic content than basmati rice. However, arsenic poisoning can be alleviated by washing the rice multiple times before cooking.
• While white rice is processed, the out husk is removed and this largely strips the grain of essential nutrients.
• It is not ideal for consumption by those who want to lose weight.
• White rice is a storehouse of simple carbohydrates that are digested too easily. This can cause overeating in people and subsequent weight gain.
• It is high in starch but low in dietary fiber. This can cause digestive issues in some people.

Which Is Better For Diabetics Basmati Rice Or White Rice?

Basmati rice has been found to be a more suitable option for individuals with diabetes due to its lower glycemic index (GI) in comparison to white rice.

Notably, brown basmati rice has one of the lowest GI levels among all rice varieties. The significance of low GI foods for diabetic individuals lies in the fact that they are digested and absorbed at a slower pace.

It is recommended that athletes with diabetes avoid white rice for carb loading before and after workouts, instead opting for white basmati rice as a healthier alternative.

White basmati has low GI compared to white rice, moreover it is easily digestible. And carb loading only proves effective if the carbohydrates are processed quickly and absorbed into the bloodstream. Consequently, extending the time window slightly before the workout may be a more viable option.

Which Is Better For Weight Loss Basmati Rice Or White Rice?

Basmati rice is certainly more effective in terms of aiding weight loss.

The reason for this is simple. It has a lower amount of calories and total carbohydrate content. Moreover, basmati has an adequate serving of fiber that keeps you full for longer thus helping you avoid overeating.

To harness rice’s fat-burning qualities, you should pair it with certain other healthy foods such as fish, chicken, and certain vegetables.

Is Basmati Rice Healthier Than White Rice?

Basmati rice is generally considered the healthier alternative to white rice. The prime reason behind this is that in the same serving amount, Basmati rice contains a lesser amount of calories and carbohydrates while being denser in nutrients like protein and iron.

Several other factors come into play to make basmati a superior and healthier rice variety. Let’s have a look:

1. Glycemic Index– It has a lower GI than white rice. The GI of basmati rice is almost 20 points lower than white rice. What this means is that instead of being quickly digested and absorbed by the body, it is absorbed slowly and thus helps to maintain a stable blood glucose level. This is essential for diabetics. Blood sugar spikes in diabetic people can cause them to faint and go into cardiac arrest.
2. Calorie and Carb content– Basmati rice is lower in calories and carbs. It is no secret that eating high calorie and carbohydrates can cause weight gain or be a hurdle in your weight loss. Therefore, Basmati is certainly better for calorie counting and staying within the daily calorie restrictions.
3. Nutrients– Basmati rice has a higher content of iron and protein while being lower in sodium. Iron and protein are important nutrients but too much sodium in the diet has adverse effects on health such as bloating, inflammation, and feelings of thirst that can increase water weight.
4. Whole grain– Brown basmati is considered a whole grain version of its white counterpart and whole grains have been linked with alleviating risks of certain cancers, type 2 diabetes, and coronary heart diseases.

If you consider these points, then the clear winner in the health quotient is Basmati rice.

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Final Word

When it comes to health and taste, basmati rice reigns supreme. However, the best rice choice for someone depends on their lifestyle. Those leading active lifestyles can safely enjoy white rice without negative effects, as long as it’s consumed in moderation and paired with other nutrient-rich foods.

Even though athletes are encouraged to eat white rice before and after strenuous workouts, it should still be limited to only around the workout window.

Similarly, while basmati rice is considered healthy, it should not be consumed in large quantities. The key to a balanced diet is including all recommended nutrients in appropriate amounts.

References

1. Rizkalla, S., Bellisle, F., & Slama, G. (2002). Health benefits of low glycaemic index foods, such as pulses, in diabetic patients and healthy individuals. British Journal of Nutrition, 88(S3), 255-262. doi:10.1079/BJN2002715
2. Bazzano, L. A. (2008). Effects of soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk. Current Atherosclerosis Reports, 10(6), 473-477.
3. Zong, G., Gao, A., Hu, F. B., & Sun, Q. (2016). Whole grain intake and mortality from all causes, cardiovascular disease, and cancer: a meta-analysis of prospective cohort studies. Circulation, 133(24), 2370-2380.
4. Juraschek, S. P., McAdams‐Demarco, M., Gelber, A. C., Sacks, F. M., Appel, L. J., White, K. J., & Miller III, E. R. (2016). Effects of lowering glycemic index of dietary carbohydrate on plasma uric acid levels: the OmniCarb randomized clinical trial. Arthritis & Rheumatology, 68(5), 1281-1289.
5. Musa-Veloso, K., Poon, T., Harkness, L. S., O’Shea, M., & Chu, Y. (2018). The effects of whole-grain compared with refined wheat, rice, and rye on the postprandial blood glucose response: a systematic review and meta-analysis of randomized controlled trials. The American journal of clinical nutrition, 108(4), 759–774. https://doi.org/10.1093/ajcn/nqy112
6. Thomas, D. E., Brotherhood, J. R., & Brand, J. C. (1991). Carbohydrate feeding before exercise: effect of glycemic index. International journal of sports medicine, 12(02), 180-186.
7. Hu, E. A., Pan, A., Malik, V., & Sun, Q. (2012). White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review. BMJ (Clinical research ed.), 344, e1454. https://doi.org/10.1136/bmj.e1454