Annapoorna Organic, KL

basmati rice and organic brown rice

Which is Healthier: Basmati Rice or Organic Brown Rice?

Updated on October 31, 2023

Rice is a commonly eaten food by many. It is cheap, simple to make and can be used in many dishes. With multiple types of rice available, it’s hard to tell which one is best for health. This article will review the nutrition profile content, advantages and preparation methods of Basmati Rice and Organic Brown Rice to figure out which one is healthier.

Basmati Rice

Basmati rice is a long-rice grain often used in India, Pakistani and Middle Eastern cuisine. It has a distinct odor and taste and cooks to a fluffy texture, with the grains remaining separated. There are white and brown varieties of Basmati rice, with the brown variety being more nutritious.

Nutritional Content

Nutritional Content: Basmati rice is a good source of carbohydrates and contains small amounts of protein, fiber, and minerals. A 1 cup serving of cooked basmati rice provides roughly 205 calories, 2.5 grams of fat, 44 grams of carbohydrates, 4.5 grams of fiber, and 5.3 grams of protein.

Brown basmati rice is a nutritious and filling food as it contains dietary requirements, thiamine, niacin, and magnesium.

Health Benefits

Brown basmati rice has potential health benefits, such as:

  • Basmati rice has a lower glycemic index than white rice, which can be beneficial in reducing the risk of type 2 diabetes because of its ability to avoid sharp rises in blood sugar control.
  • Basmati rice is a beneficial source of fiber and can support digestive health, as well as reduce the risk of constipation.
  • The brown rice consumption can help reduce inflammation and supporting risk of heart disease health because of its content of disease-fighting antioxidants and lignins.

Cooking Methods

To prepare brown basmati rice, mix two parts waters to one part rice. Boil the mixture and reduce heat. Cover the pot and let it gently simmered for about 40-50 minutes until the rice is softened and all the excess water has been fully incorporated.

Organic Brown Rice

Brown rice is a nutritious whole grain with a high fibre content, essential nutrients, and a lower glycemic index compared to white rice. It aids digestion, promotes fullness, and is beneficial for weight management and diabetes control, offering a nutty flavour and versatility in various dishes. Proper storage preserves freshness for up to a year, making it a valuable addition to a healthy diet.

Nutritional Content

Organic brown rice, similar to conventional brown rice, contains essential vitamins, minerals, and fibre. A serving provides approximately 216 calories, 4.5g protein, 1.8g fat, and 45g carbohydrates. It is rich in B vitamins, magnesium, phosphorus, selenium, and has an average fibre content of 3.5g per cup. Organic farming practices ensure natural fertilisers, no synthetic pesticides or GMOs, making it a nutritious choice for improved digestion, sustained energy, and overall well-being.

Health Benefits

Organic brown rice, with its nutrient-rich bran and germ layers, promotes digestive health, cardiovascular function, and energy metabolism.

Its high fibre content aids in bowel regularity, blood sugar regulation, weight management, and appetite control, while its lower glycemic index benefits individuals with diabetes.
Organic farming practices eliminate harmful chemicals and GMOs, ensuring a natural, environmentally friendly food source for sustained energy, healthy digestion, and essential nutrients.

Cooking Methods

To prepare organic brown rice, use a ratio of two parts water to one part rice. Start by boiling the water then adding the rice and reducing the heat.

Reduce the heat to low. Cover the pot and simmer for approximately 45-50 minutes until the rice is tender and all water has been fully soaked in.

Basmati Rice Vs Brown Rice: Which Is Better for Health?

Brown rice vs basmati rice – both have health advantages. Basmati rice has a subtle flavor and aroma. Consuming brown basmati rice can help reduce risk of type 2 diabetes, improve digestive health, and promote cardiovascular wellbeing. Organic brown rice has high fiber, phytosterols, and complex carbs that can contribute to weight loss, cholesterol reduction, and overall health.

It is difficult to determine which type of rice is more beneficial for health; both basmati and organic brown rice have distinct health advantages.

Basmati rice has a subtle flavour and aroma, making it a desirable ingredient in many cuisines. Nutritionally, it is rich in vitamins and minerals and consuming brown basmati rice can help reduce the risk of type 2 diabetes, improve digestive health, and promote cardiovascular disease wellbeing.

Organic brown rice is an unprocessed food that does not contain harmful chemicals. It has a high fiber content, phytosterols, and complex carbohydrates, which can contribute to cholesterol reduction, increased energy levels, weight loss support, and improved overall health.

Organic brown rice and basmati rice have different flavours and textures. Both types can be used in a variety of dishes, including pilafs, stir-fries, salads, and soups.

Sona Masoori Rice Disadvantages

Disadvantages of Sona masoori rice could be that it has higher glycemic index compared to brown rice varieties, which can cause spikes in blood sugar. It also has lower fiber and nutrient levels compared to brown rice. Controlling portion sizes and combining with other healthy foods is important.


Both basmati rice and organic brown rice are healthy options with different nutritional benefits. They widely used basmati rice in many cuisines and may help reduce the risk of type 2 diabetes, as well as boosting heart health. Organic brown rice is unprocessed besides being free from harmful chemicals. Thus, it is a better choice for those who priorities their health and environmental concerns when choosing rice with foods. In the end, it all boils down to personal preference, taste, and individual dietary needs. Perhaps you can give both a go and ascertain which one suits you best?


Should I switch to brown rice?

Switching to brown rice can be beneficial for health because of its higher nutritional value and lower glycemic index compared to white rice. Brown rice and basmati rice – which is better for health is dependent on your preferences and dietary needs.

Is basmati rice healthy or sona masoori?

Both Basmati and Sona Masoori rice can be a part of a healthy diet when consumed in moderation and prepared using healthy cooking methods. Brown rice, in particular, has more nutrients than white Basmati and Sona Masoori rice, as it is a whole grain rice. Brown rice or basmati – which is healthier depends on your nutritional needs and tastes.

Is Organic Basmati Rice Healthy?

Yes, organic basmati rice can be a healthy addition to your diet. It retains more of the bran and germ, providing additional fiber, vitamins and minerals compared to regular white basmati. Organic farming also eliminates potentially harmful pesticides. Annapoorna basmati rice in particular is an organic variety that provides added nutrition.

What are the disadvantages of brown rice?

Disadvantages of brown rice could be that it has a higher fiber levels and protein content, which can cause digestive tract discomfort for some people. It is also important to note that rice is high in carbohydrates and can cause spikes in blood sugar for people with diabetes or anyone who consumes it in excess. It is important to control portion sizes and combine rice with other healthy foods for a balanced diet.

Does Basmati Rice Have Sugar?

Basmati rice is naturally gluten-free and sugar-free. The grains themselves do not contain added sugars. However, some flavored basmati rice mixes do contain added sugars. Check labels to see if any sugar has been added to flavored basmati rice mixes. Plain basmati rice does not have sugar.

Does White Basmati Rice Cause Inflammation?

White basmati rice itself does not directly cause inflammation. However, eating large amounts of refined white rice regularly could contribute to inflammation over time compared to whole grain brown rice. Is basmati rice inflammatory? In moderation as part of a healthy diet, white basmati rice is unlikely to cause major inflammation issues for most people. But limiting intake of refined grains is recommended to help reduce inflammation.

What are the disadvantages of basmati rice?

  • Basmati rice, being pricier than other rice varieties, can be a burden on tighter budgets.
  • The longer cooking time required for basmati rice may be inconvenient for individuals seeking quick meals.
  • Basmati rice has less nutritional value than whole grain rice varieties, such as brown rice because of the removal of husk, bran, and germ during processing.
  • Because of its lowest levels, regular consumption of basmati rice may lead to digestive issues like constipation.

Who should not eat basmati Rice?

As for who should not eat basmati rice, there are no specific populations that should avoid it, unless they have a specific allergy or sensitivity to rice.

Does basmati rice cause inflammation?

Basmati rice itself does not cause inflammation. In fact, they considered it a low glycemic index food, which means it has a slower impact on blood sugar levels compared to high glycemic index foods. Chronic inflammation is typically caused by factors such as a poor diet, high sugar intake, processed foods, and unhealthy lifestyle choices. Including basmati rice as part of a balanced diet can be a healthy choice, but it is important to consider the overall dietary pattern and lifestyle factors to manage inflammation effectively.

Why is brown rice green?

Brown rice appears greenish because of the presence of chlorophyll, a pigment found in plants. The outer bran layer of brown rice contains chlorophyll, giving it a greenish hue.

Contact info of Annapoorna Organic, Kuala Lumpur




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