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Is Jasmine Rice Healthy?

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Jasmine rice is one of the most popular rice varieties in Southeast Asia. Its fragrant floral aroma combined with its soft fluffy texture makes it a very versatile side dish. This type of rice is usually served with seafood or coconut-based dishes and it’s also often used as a substitute for basmati rice. But despite the fact that it’s so popular, is jasmine rice healthy? While it’s sold in both brown and white rice varieties, brown rice tends to be a healthier option. However, I’ll go over the benefits of both white and brown options and discuss whether or not you should make jasmine rice a staple in your diet, or if it’s something you’re better off eating in moderation.

Is jasmine rice healthy? Yes and no. Both brown and white jasmine rice can offer unique health benefits. However, white jasmine rice is considered a high glycemic index food, which means it can significantly raise your blood sugar level. Because of this, if you’re prediabetic or diabetic, you should steer clear of the white variety. Yet, white jasmine can still be a good choice if you need to keep your energy up, you’re an athlete, or you participate in any type of high-intensity exercises since a serving of white jasmine can help to promote muscle recovery and give you a natural energy boost. Brown jasmine rice is lower in calories and contains fiber, iron, and B vitamins. It’s a great choice if you’re looking for a whole grain that can keep you regular and help you to feel full between meals. In the end, both types of jasmine can be healthy options, if eaten in moderation, but in terms of nutritional value, brown jasmine rice is the clear winner.

Health Benefits

In order to learn whether or not this type of rice is actually a healthy option, let’s go over the health benefits it has to offer.

First of all, let’s discuss its fiber content. While we can’t digest fiber, there’s no question it can aid in lower both blood sugar and cholesterol levels. It can also help to prevent constipation. Brown jasmine is loaded with fiber. In fact, just one cup contains three and a half grams of fiber. White jasmine only contains half a gram of fiber per serving.

But if you’re someone who struggles with ongoing constipation, then a healthy dose of fiber can help to prevent constipation and promote regular bowel movements.

Vitamin and Mineral Packed

Vitamins are crucial for metabolism and cell production and actually aid in other vital processes in the body. Brown jasmine is packed with B vitamins. Additionally, on serving of brown rice contains one milligram of iron, which is approximately six percent of the daily iron intake recommended for women and fifteen percent of the daily iron intake recommended for men. Iron works to fuel the body since it can help the cells to produce usable energy. It also plays an important role when it comes to supplying the tissues in the body with oxygen, allowing optimal function. Iron is also important in terms of immune health.



If you’re looking for a great energy source, jasmine rice can be a great option. Just a single serving of brown rice contains just one hundred and sixty calories and thirty-five grams of carbs. Two of these grams are fiber. The majority of the carbs come from starch, which is a great source of fuel. The body is able to break starch down into sugar, which it can use to fuel the muscles, brain, and tissues in the body.

Whole Grain

Choosing brown jasmine rice also means you’ll enjoy many of the benefits that are associated with whole grains. The grain germ and bran, which are removed from white jasmine, provide a healthy supply of antioxidants and phytonutrients. It even contains trace amounts of minerals and vitamins. Using whole grains in favor of refined grains can help to reduce your risk of diabetes and cardiovascular disease. Unfortunately, white jasmine rice doesn’t offer these health benefits.

Are There Any Health Benefits Linked to White Jasmine Rice?

this type of jasmine is fairly simplistic in its nutritional benefits. However, it can complement an already healthy diet that’s high in lean protein, veggies, and fruit. But by far, brown jasmine offers more health benefits. One cup of white jasmine contains one hundred and seventy calories, three grams of protein, and thirty-nine grams of carbs. When brown is processed into white rice, most of the minerals and vitamins are stripped away. Additionally, this rice is not enriched. When a food is enriched, it allows the manufacturer to add minerals and/or vitamins in order to replace the nutrients that were lost during the production process. Some types of rice are enriched with B vitamins, so reading the labels before you buy will be important if you’re looking for rice that’s packed with nutrients.

The Perfect Staple for the Lifter

The Perfect Staple for the Lifter

For athletes, lifters, and anyone that works out regularly, a healthy serving of white jasmine rice can help to boost energy, especially in endurance or high-intensity exercise. Both types require a high daily carb intake which is necessary in order to maintain glycogen levels. White rice is a great choice when it comes to refueling and helps to pump glycogen back into the muscles so you’re prepared for the next workout.

The white variety of jasmine is very filling and does contain some nutrients. It’s considered a high glycemic index food. A food’s GI score can tell you how fast the food will raise your blood sugar level. A score of seventy is considered high. Jasmine rice has a score of ninety-five to one hundred and fifteen. While the white variety is a refined, starchy food, it will only raise the blood sugar temporarily. People who have been diagnosed with diabetes should opt for brown jasmine rice instead.

Weight Loss

Brown rice is a better option if you’re trying to lose weight. Since white rice is converted into sugar in the body, if not eaten in moderation it can lead to weight gain. On the other hand, a daily serving of brown jasmine rice can keep you feeling full and satisfied between meals, so you’ll be less likely to cheat on your diet or struggle with cravings. Of course, for people who have trouble digesting rice, it can lead to bloat, which is why only one serving a day is recommended for people on a strict diet.

Related Questions

Is Jasmine Rice the Same as White Rice?

Jasmine rice is primarily found in eastern parts of Asia and is also referred to as Thai fragrant rice. This is a variety of long-grain rice and it’s typically served with Asian dishes. This type of rice is much stickier than other varieties of long-grain rice and features a very moist, soft texture with a flavor that’s slightly sweet. White rice is a general term that refers to many different types of rice. During the harvesting process, the grains are milled in order to remove the husk. This process has a major impact on the texture, taste, and appearance of the rice. However, removing the bran and germ prolongs its shelf-life. Different varieties of white rice do include jasmine, arborio, and basmati. So, to answer your question, jasmine rice is just one type of white rice.

What Type of Rice Cooker Can I Use to Prepare Jasmine Rice?

The best japanese rice cooker will come loaded with preset options so you can choose the cooking process based on the type of rice you want to prepare. Models such as the ZOJIRUSHI induction heating pressure rice cooker and warmer can handle a wide variety of rice and other dishes such as oatmeal and veggies. A rice cooker will handle jasmine well, so you’ll enjoy the perfect texture and light, fluffy, moist rice.

Why Do Bodybuilders Eat Jasmine Rice?

Brown jasmine rice is loaded with calcium, potassium, niacin, phosphorus, and magnesium, all of which are essential for building muscles. Jasmine rice combined with veggies and a lean protein source makes up the perfect well-balanced diet for lifters. To learn more, click here to read my article on rice cooker rice recipes.

Final Thoughts

Both brown and white rice come with their own pros and cons. Some people may have a hard time digesting brown rice due to the high fiber content, while those on a low sugar diet will have to steer clear of white rice since the body converts it into sugar. So, is jasmine rice healthy? Clearly, brown jasmine rice is, but white jasmine rice can’t really compare in terms of nutritional value. However, if you lift weights, workout daily, run or participate in any type of high-intensity workout, then white jasmine can provide your body with the fuel it needs while helping glycogen make its way back to your muscles for faster muscle recovery. Both types of rice offer a variety of health benefits but if you’re trying to lose weight or fiber content is important to you, then stick with brown jasmine rice.