Basmati Rice Calories: What Are They?
There are many types of rice. White rice is the most common type used in Indian cuisine. White rice contains less nutrients than brown or wild rice varieties. Brown and wild rice contain higher levels of phytic acid which prevents absorption of minerals from the diet. Phytic acid binds minerals in the body causing them to remain stuck inside the body instead of being absorbed into it. These minerals include calcium, iron, magnesium, manganese and zinc. Some studies have shown that consuming high amounts of phytates may cause cancer.
White rice is not only bad for your health but also expensive to buy since it’s often grown with chemicals such as pesticides and fertilizers. For these reasons, it’s rarely eaten in India. However, there are other types of rice that are much healthier than white rice. One of the best known types is basmati rice.
Basmati rice has fewer phytic acids and therefore better absorption of minerals from the food.
The main reason why people prefer basmati over white rice is because it tastes so good!
Is Basmati Rice Healthy?
When it comes to nutrition and health benefits, basmati rice is far superior to regular white rice. It is more nutritious and has many health benefits. It’s great to eat as a side dish with dinner or as breakfast with an egg scramble. It’s also very easy to cook and since it has a mild flavor, it goes well with a wide variety of dishes.
It’s low in fat, sodium and cholesterol. It’s rich in many vital minerals such as manganese, selenium, phosphorus, and magnesium. It’s also a good source of fiber and vitamin B3. Basmati has 2% of your daily recommended intake of thiamin, riboflavin, niacin, and pantothenic acid (vitamin B5).
It’s also a good source of protein, with more than twice as much compared to white rice.
On the other hand, white rice contains no fiber or vitamin B3. It is also very low in many important minerals and contains no protein. White rice contains no nutrients at all. White rice gets its bland flavor from being hulled (removing the inedible outer layer) and polished to perfection.
This is why white rice lacks the outer layer that has most of the nutrients.
So basmati, being a less processed form of rice retains more nutrients than white rice and is more nutritious than white rice. This also means that basmati is great for people who are watching their weight since it has less calories than brown or white rice. It’s also filling and will prevent overeating at your next meal.
How Many Calories Are In A Cup Of Basmati?
One cup of cooked basmati contains 217 calories. This means that if you were to eat two cups of basmati rice a day, you would consume an extra 456 calories a day. Over a week, this will amount to 2420 extra calories. If your goal is to lose weight, basmati rice can help you achieve this goal. You can cut your calorie intake by eating smaller portions of basmati rice.
How Many Carbohydrates In A Cup Of Basmati?
A single cup of cooked basmati contains 52.6 g of carbs. This is equivalent to 8.75 tbsp raw basmati grains. The DRI for carbohydrate consumption is 225 g a day for men and 150 g for women. This means that a single cup of basmati would provide 27% of your daily carbohydrate needs.
How Many Calories Does A Person Burn A Day?
An average person will burn around 80 calories per kilogram of body weight a day. This means if you weigh 150 pounds, you will burn around 112 calories in a day. This is equivalent to around 2,400 calories in a week.
How Many Calories Should I Eat A Day To Lose Weight?
The DRI for calories if 1800 calories a day. If you eat less than this amount, you are considered to be in a state of caloric deficit. This means your body will tap into its internal fat reserves to provide it with energy. This is the basic principle behind weight loss. Below is how many calories you should consume to lose weight safely and healthily:
Women consume between 1200 – 1500 calories per day.
Consume between 1200 – 1500 calories per day. Men consume between 1500 – 1800 calories per day.
When cutting calories, a good rule of thumb is to reduce your caloric intake by 500 calories less than the DRI. This means if the DRI for your weight class recommends that you consume 1800 calories, you should reduce your intake to 1200 calories.
How Many Calories Should I Consume To Gain Weight?
If you are attempting to gain weight, you will need to eat more than the DRI for your weight class. The DRI for calorie intake is 1000 calories for women and 2000 calories for men. Eating this amount will prevent you from gaining body fat. To gain weight, you will have to eat more than this recommended amount.
Eating 500 calories more than the DRI for your weight class will allow you to gain quality weight without adding too much body fat. if you increase your caloric intake by 1000 calories over the DRI, you will gain one pound of body weight each week.
How Many Calories Are In A Cup Of Cooked Basmati?
A cup of cooked basmati rice contains 217 calories. This is equivalent to 1/3rd of the daily recommended intake for women. This is equivalent to 1/4th of the daily recommended intake for men. This is low compared to other popular grains such as wheat and corn.
How Many Calories Are Burned By Various Common Activities?
The amount of calories burned during various activities is measured in METs, or metabolic equivalent of tasks. One MET is the amount of calories burned at rest. The following are the MET values for various activities:
Sleeping – 1.5 METs
Sitting quietly – 1.0 METs
Standing quietly – 1.0 METs
Washing clothes – 2.0 METs
Watching TV – 1.5 METs
Cooking – 2.0 METs
Gardening – 2.0 METs
Playing chess or doing a crossword puzzle – 2.0 METs
Reading a book – 1.5 METs
Calculating – 2.0 METs
If you are inactive for a day, you will burn around 1 calorie per day. If you are more active, you will burn more than 1 calorie per day.
Sources & references used in this article:
Evaluation of soil health in organic vs. conventional farming of basmati rice in North India by D Sihi, B Dari, DK Sharma, H Pathak… – Journal of Plant …, 2017 – Wiley Online Library
Evaluation of fungicides as seedling treatment for controlling bakanae/foot rot (Fusarium moniliforme) disease in Basmati rice by PS Bagga, VK Sharma – Indian Phytopath, 2006 – pdfs.semanticscholar.org
DDT and HCH Residues in Basmati Rice (Oryza sativa) Cultivated in Dehradun (India) by D Srinivasa, A Raman, P Meena, G Chitale, A Marwaha… – J Assoc Phys India, 2013
