Is Jasmine Rice Healthy?

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In South-Eastern Asia, jasmine rice is a popular rice variety. The aromatic, floral scents it emits, in addition to its light, soft consistency, marks this as a delicious side dish. Jasmine rice is typically supplemented with coconut- or fish-based plates and it is frequently used as an alternative to basmati rice, as well. Regardless of its wide popularity, is jasmine rice actually good for you? Although this rice is marketed in shades of both brown and white, brown rice is usually the healthier choice. Below is listed all of the benefits of both white and brown options and a discussion is shown of whether or not jasmine rice is necessary for a healthy diet. Jasmine rice is a food that should always be eaten in moderation.

Is jasmine rice really a nourishing food? This question in debatable. Each type of jasmine rice, both brown and white, can provide great health benefits. Nevertheless, white jasmine rice is thought to be a high glycemic index food, meaning that it greatly raises the sugar level in one’s blood. Therefore, a person should avoid white rice when diabetic or prediabetic. White jasmine rice may still constitute as a wise selection when one must remain physically stimulated, when one is an athlete, or when one participates in extreme workouts because just one serving of white jasmine rice is capable of helping to support muscle healing and giving one a natural boost of energy. Brown jasmine rice has fewer caloric units and offers B vitamins, fiber, iron. This is an excellent choice when you are seeking a whole grain that is capable of keeping one ‘regular’ and helping one to feel satisfied between each meal. Ultimately, each type of jasmine rice can be a healthy option when eaten in moderation but, as for nutrition, brown jasmine rice always reigns supreme.

To truly learn whether or not this particular type of rice is a healthful choice, listed below are all of the health benefits that it provides. First and foremost, we will talk about the fiber content. Although humans cannot digest fiber, it is no wonder why it aids in lowering both blood sugar and cholesterol levels. This rice helps to inhibit constipation, as well. Brown jasmine rice is full of fiber. What’s more, only one cup holds three and a half grams of fiber. White jasmine rice holds just half of a gram of fiber in each serving. When someone battles continual episodes of constipation, a healthful dosage of fiber may assist with preventing constipation and promoting steady bowel movements.

Mineral and Vitamin Packed

Vitamins are necessary for the upkeep of one’s metabolism and cell production, and assist with other vital body processes, as well. Brown jasmine rice is full of B vitamins. In addition, one portion of brown rice holds one milligram of iron – about 6% of the recommended daily intake (RDA) of iron for a woman and 15% of the recommended daily intake of iron for a man. Iron fuels the body because it helps each cell to create usable energy. Iron also performs an important part in providing the body’s tissues with oxygen, giving it prime functioning. Iron is necessary for one’s immune health, as well.


When selecting an optimal energy source, jasmine rice will always be an excellent choice. Just one serving of brown rice holds a mere 160 calories and 35 grams of carbohydrates, with 2 of these grams being fiber. Most of these carbohydrates are derived from starch, which constitutes as an excellent supply of fuel/energy. One’s body is capable of condensing this starch into sugar, which it then uses to give the brain, tissues, and muscles in the body energy.

Whole Grains

Selecting brown jasmine rice indicates that you will reap plenty of the advantages that come with whole grains, as well. The grain’s germ and bran, which are stripped from the white jasmine rice, offer a healthful source of phytonutrients and anti-oxidants. Jasmine rice is also comprised with faint quantities of vitamins and minerals. Consuming whole grains rather than refined grains helps to decrease the risk of acquiring diabetes and/or heart disease. Regretfully, white jasmine rice does not hold such health advantages.

Is White Jasmine Rice Linked to any Health Advantages?

This particular type of jasmine rice is somewhat basic in its dietary advantages. Still, it complements a diet that is already healthy and is high in fruits, lean proteins, and veggies. Conversely, brown jasmine rice provides more health advantages, by far. A single cup of white jasmine rice holds approximately 170 calories, 39 grams of carbohydrates, and 3 grams of protein. Once brown rice is transformed into white rice, the majority of vitamins and minerals are removed. Also, brown rice has not been augmented in any way. Once foods are augmented, this permits the producer to supplement them with minerals/vitamins so that the nutrients that were depleted as they were being processed may be replaced. Various kinds of rice are enhanced with B vitamins so carefully examining the packaging labels before making a purchase is crucial when selecting a type of rice that has been infused with nutrition.

The Optimal Staple for a Weight Lifter

A healthful portion of white jasmine rice helps to boost the energy of athletes, weight lifters, and/or anyone who exercises regularly – especially those who practice endurance or high-intensity exercises. Each type requires an elevated daily carbohydrate intake, which is essential for maintaining healthy glycogen levels. White rice is an excellent option for ‘refueling’ and it assists with the pumping of glycogen back into the muscles so that one is ready for their following exercise session. White jasmine rice is quite satisfying and contains some nutrition. This is thought to be a ‘high glycemic index food.’ The food’s GI, or glycemic index, rating tells how quickly that food will increase one’s blood sugar level. A rating of 70 is thought to be high. Jasmine rice holds a rating of 95 – 115. Although the white rice is a processed food that is starchy, it only raises one’s blood sugar briefly. Those who have diabetes should select brown jasmine rice as an alternative.

Weight Loss

Brown rice is more preferred by those who are aiming to be in better shape. Because white rice is transformed into sugar within the body, this will likely cause weight gain when not consumed in moderation. Alternately, a single portion of brown jasmine rice will likely provide one with a feeling of satisfaction between each meal, so one will be less likely to ‘cheat’ on their diet or battle with hunger. Surely, those who have a hard time digesting rice might experience bloating, and this is the reason why just one portion a day is suggested for those who are on a tough food regimen.

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