Basmati rice

[kevinatcal]

So the conventional wisdom is brown rice good, white rice bad. However, I have now heard that this not true when basmati rice (commonly used in Indian and Persian cuisine) is considered. I've heard it is quite possibly even be better than brown rice.

Is basmati rice a good addition to my diet? What are the differences and what do you guys think?

Thanks!

[phal]

Rice in general is fine. Eat what you prefer imo.

[SecondSucks]

really no dif. between white/brown rice

[mtry]

really no dif. between white/brown rice

Brown Rice (one cup) White Rice (one cup)
Calories 232 223
Protein 4.88 g 4.10 g
Carbohydrate 49.7 g 49.6 g
Fat 1.17 g 0.205 g
Dietary Fiber 3.32 g 0.74 g
Thiamin (B1) 0.176 g 0.223 g
Riboflavin (B2) 0.039 mg 0.021 mg
Niacin (B3) 2.730 mg 2.050 mg
Vitamin B6 0.294 mg 0.103 mg
Folacin 10 mcg 4.1 mcg
Vitamin E 1.4 mg 0.462 mg
Magnesium 72.2 mg 22.6 mg
Phosphorus 142 mg 57.4 mg
Potassium 137 mg 57.4 mg
Selenium 26 mg 19 mg
Zinc 1.05 mg 0.841 mg

[daYDreAmErX]

Basmati rice is all I eat and it's awesome.

[Simmo0508]

So the conventional wisdom is brown rice good, white rice bad. However, I have now heard that this not true when basmati rice (commonly used in Indian and Persian cuisine) is considered. I've heard it is quite possibly even be better than brown rice.

Is basmati rice a good addition to my diet? What are the differences and what do you guys think?

Thanks!

Basmati is awesome. Tons of bodybuilders eat it instead of brown rice.

It actually holds a similar GI rating to brown rice. On the same note, plain white rice isn't nearly as high GI as people make out, so concentrate more on your portion sizes more than anything when consuming your rice.

[Jay--]

You can have best of both worlds by getting Brown Basmati Rice. Amazon sells this one.

[jonathanf111]

I read an article yesterday called "perfect-carb-for-lifters" that states brown rice contains phytic acid which stops the body absorbing minerals required for recovery so they claim white rice is better for bodybuilding goals.

[BrightonBomber]

If you are concerned about diabetes and glycemic index values then brown rice is best at a GI index of 55, followed by basmati rice with a GI index of 58 and white rice with a GI index of 64. But if this doesn't concern you then eat what you want, brown, white, basmati or wild it really doesn't matter.

[benh2]

I eat brown basmati mainly because the carb content is about 30% lower than standard white rice and on my cut I need to limit carbs wherever I can to fit my calorie goal.

White basmati is probably my favourite rice, along with jasmine. I don't really like the standard white long grain.

[NZDarren]

I buy it in a sack from Costco. Cheap as hell compared to small portions from the supermarket.
Good stuff.

[jonnicola]

It's just rice, calm down fellas.

[Mrpb]

So the conventional wisdom is brown rice good, white rice bad. However, I have now heard that this not true when basmati rice (commonly used in Indian and Persian cuisine) is considered. I've heard it is quite possibly even be better than brown rice.

Is basmati rice a good addition to my diet? What are the differences and what do you guys think?

Thanks!

Eat the one you prefer.

If you're diet is lacking in fibre brown rice might be the better option.

If you're someone who easily gets tired from carbs you'll probably want to stay away from white rice and jasmin rice, as they have a higher GI/GL.

[Connor1226]

You should assume conventional wisdom is wrong, because an overwhelming majority of the time it is. There is nothing wrong with white rice. In fact, is higher in some nutrients than brown AND if you care about GI it some varieties have a lower GI than brown rice.

[Mrpb]

Average GI white rice: 89
Average GI brown rice: 50
Average GI basmati rice: 58

http://www.health.harvard.edu/health..._for_100_foods

Should you care about GI? Not if you have good insulin sensitivity and eat mixed meals.

[Tumsinmuhbelly]

Been playing around with different types of rice for quite some time and in all honesty - haven't noticed much of a difference size/strength/health wise. Eat it for taste and fill your calories for the day. Currently on wild rice.

[rydin4life]

I've been using the Bird's Eye Steamfresh brown rice lately. It's microwaveable and only 31g carbs per cup. Most other stuff is in the 40-50g carbs per cup. Also, a lot of brown rice I've seen shows the nutritional info for 2/3 cup while most white rice shows 1 cup, so keep an eye on serving size. That said, haven't tried basmati rice myself, but I'll have to try it.

[jubjubrsx]

love basmati, read a study about how to cook the basmati rice with some coconut oil cuts the calories (if you're cutting) and makes it stupid fluffy

[StackingPlates]

As to not reinvent the wheel, I'll just quote Mr. Aragon since this topic has been talked about nauseam over the years...

White rice actually has an equal or better nutritional yield & also has a better nitrogen-retentive effect than brown rice. This is because the fiber & phytate content of brown rice act as antinutrients, reducing the bioavailability of the micronutrients it contains. Since no one is reading the fricking link, I’ll just lay things out here:

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Comparison of the nutritional value between brown rice and white rice

Callegaro Mda D, Tirapegui J. Arq Gastroenterol. 1996 Oct-Dec;33(4):225-31.

Cereals are considered an important source of nutrients both in human and animal nourishment. In this paper nutritional value of brown rice is compared to that of white rice in relation to nutrients. Results show that despite higher nutrients contents of brown rice compared to white rice, experimental data does not provide evidence that the brown rice diet is better than the diet based on white rice. Possible antinutritional factors present in brown rice have adverse effects on bioavailability of this cereal nutrients.

http://www.ncbi.nlm.nih.gov/pubmed/9302338

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Effects of brown rice on apparent digestibility and balance of nutrients in young men on low protein diets

J Nutr Sci Vitaminol (Tokyo). 1987 Jun;33(3):207-18. .Miyoshi H, Okuda T, Okuda K, Koishi H.

The effect of brown rice with low protein intake was studied in five healthy young men. Feces were weighed, the digestibility of nutrients was determined, and blood tests were made. Each subject followed a diet consisting mainly of polished rice for 14 days and one consisting mainly of brown rice for 8 days. Both diets contained 0.5 g protein per kg of body weight. The brown rice diet had 3 times as much dietary fiber as the polished rice diet. On the brown rice diet, fecal weight increased, and apparent digestibility of energy, protein, and fat decreased, as did the absorption rates of Na, K, and P. The nitrogen balance was negative on both diets, but more negative on the brown rice diet. The phosphorus balance on the brown rice diet was significantly negative, but other minerals were not affected by the diet. The levels of cholesterol and minerals in the plasma were not significantly different on the polished rice diet and the brown rice diet. Comparing these results with data on standard protein intake (Miyoshi, H. et al (1986) J. Nutr. Sci. Vitaminol., 32, 581-589.), we concluded that brown rice reduced protein digestibility and nitrogen balance.

http://www.ncbi.nlm.nih.gov/pubmed/2822877

[Mrpb]

Some studies showing benefits of brown rice consumption.

Chemical composition and antioxidant activity of white and brown rice

Meal replacement with mixed rice is more effective than white rice in weight control, while improving antioxidant enzyme activity in obese women

Substituting Brown Rice for White Rice to Lower Diabetes Risk: A Focus-Group Study in Chinese Adults

Rice antioxidants: phenolic acids, flavonoids, anthocyanins, proanthocyanidins, tocopherols, tocotrienols, γ-oryzanol, and phytic acid

Natural food science based novel approach toward prevention and treatment of obesity and type 2 diabetes: Recent studies on brown rice and γ-oryzanol

Nutritional and sensory profile of two Indian rice varieties with different degrees of polishing

Consumption of whole grain and legume powder reduces insulin demand, lipid peroxidation, and plasma homocysteine concentrations in patients with coronary artery disease: randomized controlled clinical trial.

Protective Effect of Colored Rice over White Rice on Fenton Reaction-based Renal Lipid Peroxidation in Rats

Effect of Brown Rice Consumption on Inflammatory Marker and Cardiovascular Risk Factors among Overweight and Obese Non‑menopausal Female Adults

Germinated brown rice and its role in human health

Bioavailability of zinc from cooked philippine milled, undermilled, and brown rice, as assessed in rats by using growth, bone zinc, and zinc-65 retention

Effects of incorporating germinated brown rice on the antioxidant properties of wheat flour chapatti

Antioxidant activity of white rice, brown rice and germinated brown rice (in vivo and in vitro) and the effects on lipid peroxidation and liver enzymes in hyperlipidaemic rabbits

Characterization of Potentially Chemopreventive Phenols in Extracts of Brown Rice That Inhibit the Growth of Human Breast and Colon Cancer Cells

White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women

Studies in human mineral metabolism

Fecal phytate excretion varies with dietary phytate and age in women

[adams345]

Personally I prefer brown rice. The studies are rather contradictory. But since there's no significant difference between white and brown rice, you don't have to choose the one type. Just rely on your taste.