Basmati is gluten-free and low in fat. In addition to containing all eight essential amino acids and folic acid, it's very low in sodium and cholesterol-free. Basmati has a low to medium glycemic index, meaning that energy is released at a slower, steadier rate, which leads to more balanced energy levels.

The length and shape of the grain are crucial indicators of quality. The best basmati rice has long, slender grains that stay separate when cooked. This is particularly important if you're making dishes like biryani, where the texture of the rice can make or break the dish.