By Anne Palumbo
Basmati rice is my go-to rice, and here’s why: it’s healthier than popular white rice; it boasts a subtle, nutty flavor; and it’s slightly lower in arsenic than most rice.
Let’s begin with why it’s healthier than America’s most-consumed rice.
White rice has a high glycemic index, meaning it can cause rapid blood sugar spikes. These yo-yo spikes, while unhealthy for all, are particularly harmful for those with diabetes or insulin resistance. Basmati rice, on the other hand, especially whole-grain brown basmati rice, is considered a low-to-medium glycemic index food.
Consuming foods that are lower on the glycemic index is important for many reasons.
It helps regulate blood sugar levels, potentially reducing the risk of developing diabetes (one of the top 10 leading causes of death in the U.S.). It can help with weight control by promoting satiety and reducing the urge to eat during blood-sugar fluctuations. And it may reduce the risk of heart disease, certain cancers and other chronic conditions, according to trusted studies.
Basmati rice, like most rice, is enriched with certain nutrients to help boost its nutritional value. In particular, basmati boasts decent amounts of iron, B vitamins like folic acid, thiamine and niacin, which together help convert food into energy, and selenium, a powerful antioxidant that helps keep cells healthy.
I always opt for whole-grain brown basmati rice over the refined white version because it’s got more fiber: about 2-3 grams per serving versus less than 1 gram in white. In addition to the obvious benefits of keeping us regular, fiber is your heart’s best friend: it lowers cholesterol; it lowers blood pressure; it helps with weight management; and it improves blood sugar control. Top your basmati with some legumes and vegetables and you’ve created a trifecta of fiber goodness!
In addition to the nutrients listed above, an average 1-cup serving of brown basmati rice has about 200 calories, 4g of protein, and 34g of carbohydrates (the complex kind that take more time to break down).
Helpful Tips
Consider reducing your rice consumption if arsenic levels concern you. According to many studies, big rice eaters (about ½ cup of rice per day) have consistently high arsenic levels, no matter the type of rice. Research has shown that, over time, arsenic can harm your health and potentially increase your risk of certain cancers. To reduce arsenic, some suggest rinsing raw rice before cooking and using a large amount of water to cook rice, which is then drained.
Crispy Basmati with Stir-fried Leeks and Asparagus
Serves 6
3 cups cooked basmati rice, cooled
3 tablespoons olive oil
2 leeks, thinly sliced (white and light green parts)
12 ounces asparagus, sliced on the diagonal in one-inch pieces
2 garlic cloves, crushed
2 teaspoons dried basil
Salt and pepper to taste
1 cup shelled edamame, defrosted if frozen
lemon juice and zest
¼ teaspoon red pepper flakes (optional)
½ cup nut of choice, chopped (optional)
1. Prepare rice according to instructions. Let cool. (Can be made a day ahead.)
2. In a large non-stick skillet, heat 2 tablespoons olive oil to medium. Add the sliced leeks and sauté until wilted, about 2 minutes (okay if some get crispy). Next, add asparagus and cook for 5 minutes more, stirring frequently, until the asparagus is tender-crisp.
3. Add garlic, basil, salt and pepper and stir for 1 minute more. Gently mix in edamame. Remove from pan and set aside.
4. With heat still on medium, add the remaining tablespoon of olive oil to pan, swirl around, then add rice, pressing down to make a single layer to brown rice. Let the rice cook, undisturbed for 5 minutes. Stir in vegetable mixture and cook until heated up, about 2 minutes more.
5. Serve; sprinkle with some lemon juice and zest; garnish with optional ingredients.
Enjoy!
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.