Rain or shine, it’s time to know your rice: Basmati vs. Plain White Rice

Known for its unique, nutty flavour and slightly floral aroma, Basmati rice is often used in Thai and other Southeast Asian cooking. When cooked, basmati has a slightly softer grain than jasmine rice, while jasmine has a nuttier flavour.

Although white basmati rice boasts a great flavour and pairs well with Indian dishes, salads, and even steak, is it actually that healthy? Is it healthier than white rice? Do they differ in health benefits?

Recognize the difference

If you consume rice for weight gain or to meet your daily carb needs, you probably wonder what variety is best. It is important to understand the differences between white rice and basmati rice when comparing their nutritional value.

White rice, for example, contains considerably fewer calories and carbs than basmati rice. So it's perfect for people trying to gain weight, but not so good for losing weight.

Currently, about 70% of the world’s basmati rice production comes from India. Its distinctive flavour is given by 2-acetyl-1-pyrroline, an aroma compound that’s also used in Indian spices, jasmine rice, and white bread.

Basmati rice vs. white rice: what's the difference? Which is better? Let's compare these rice varieties today so you can make an informed decision.

About Basmati rice

Known for its long grains, basmati rice originated in the Himalayan foothills and is commonly served in Indian and other South Asian cuisines.

Basmati rice is sometimes served plain, but is usually flavoured with turmeric or saffron to impart a characteristic yellow hue, and is frequently served with various curries, braised or roasted meats, or as a central ingredient in classic biryani dishes.

As you might have guessed, brown basmati rice is less processed than its white counterpart and doesn’t have the bran removed. Nutritionally, there is no difference between the two.

One-quarter cup of white basmati rice (uncooked) provides the following nutrients: 

• 160 calories
• 3 grams of protein
• 36 grams of carbs 
• 1 gram of fibre

Cooking rice doubles its size when it is boiled or steamed, so about a half-cup is equal to a half-cup of cooked rice. The same goes for all rice varieties.

The same amount of brown basmati rice delivers:

As you can see, the nutritional values of both forms of rice are identical. The protein and fat content of brown basmati rice is somewhat higher, although the difference is insignificant. Some kinds may give more fibre and minerals, depending on the brand and cultivar.

Basmati rice's essential nutrients

Basmati rice is high in bioactive substances in addition to protein and carbohydrates.

The most common fats were oleic acid, linoleic acid, and palmitic acid, which had fatty acid levels ranging from 18,240 to 25,840 milligrams per kilogram. This grain, it turns out, has a lot of antioxidants.

Basmati rice also provides tocotrienols and tocopherols. These antioxidants have been studied for their ability to suppress tumour growth.

When compared to olive oil, avocado oil, or almond oil, basmati contains very little oleic acid. If you want to increase the amount of fat in your diet, there are effective ways to do it.

However, basmati contains negligible amounts of oleic acid compared to olive oil, avocado oil, or almond oil. If you’re trying to get more fats in your diet, there are smarter ways to do it.

The insider's guide to white rice

Now let’s talk about white rice. It has certain advantages, even if it isn't the healthiest meal. After all, world-famous bodybuilders consume rice at nearly every meal, especially when bulking up.

According to a Harvard Medical School researcher, white rice has a moderate glycemic index. The same goes for white and sweet potatoes, couscous, and whole grains. Brown rice is even better due to its high fibre content, which slows down sugar absorption into the bloodstream.

Glycemic index foods include doughnuts, crackers, candy, cakes, white bread, pastries, and morning cereals. These are the things you should exclude from your diet if you want to lose weight.

White rice also lacks phytic acid and other anti-nutrients that prevent minerals from being absorbed into the bloodstream. Unlike brown rice, it has the bran removed. However, if you’re spending most of your day sitting, you don’t need those extra carbs.

A half-cup of cooked white rice, or a quarter cup of uncooked rice, has only 103 calories. That’s significantly less compared to basmati rice. You’ll also get the following nutrients:

B-complex vitamins, including thiamin, niacin, and folate, are rich in this grain.

These micronutrients are required by your body to transform food into energy. B vitamins also help the synthesis of red blood cells, hormones, and cholesterol, as well as maintaining cell function.

All in all

Now that you know more about basmati rice vs. white rice, you may wonder which one is best. From a nutritional standpoint, both forms of rice are comparable except for their calorie counts.

Both white rice and white basmati rice are refined grains, meaning that their bran and germ have been removed. Therefore, they may cause blood sugar spikes.

Rice, on the other hand, isn't the worst thing you can eat. It's more healthy than cookies, white spaghetti, or bagels calorie per calorie, plus it's free of trans fats.

Like with everything else, moderation is the key.

There is no clear winner, as you can see. The idea is to eat rice as part of a well-balanced diet. Take into account the suggested serving size as well.