Basmati rice comes in both brown and white ver- sions just like normal rice, and yes, white basmati is refined. However, basmati is lower in overall starch and higher in a particular kind of starch called amy lose than other rices, and consequently has a lower glycaemic index of around 58. Brown rice has a similar GI, while white rice is much higher, meaning it causes a greater spike in your blood sugar after you eat it.

That can disrupt your blood sugar balance, erode energy levels and often contribute to weight gain (as unused glucose in the blood is stored as fat). For a tasty white rice, basmati is a good choice, though it' s still had much of its minerals and fibre removed. So ideally, brown basmati is the one to go for.