Jasmine Rice – Is it Good for You?

Rice is a dietary mainstay across the globe. Rice is available in a mess of types, which may create a bunch of delectable cuisines. One of the preferred aromatic rice varieties is jasmine rice.

Jasmine rice is among the hottest fragrant rice varieties. As you will have guessed, the title jasmine rice takes inspiration from the aromatic jasmine flower. This rice is thought for its distinct flavour and texture.

Jasmine rice is lengthy, fragrant rice and holds a particular place because the star ingredient in Southeast Asian cuisines. It has various makes use of in recipes spanning from patties, curries to stir-fries.  

The sweetness and delicate flavour of jasmine rice have made it a grocery basic worldwide. It is shorter and wider than different rice varieties, resembling Basmati. Jasmine rice has a barely sticky consistency that lends properly to consuming with chopsticks.

What is Jasmine Rice?  

Jasmine rice, usually generally known as aromatic rice, is an fragrant “long-grain” rice with grains virtually 4 instances so long as they’re broad. It is on the market in a mess of hues. White jasmine rice, specifically, is closely processed/refined.

As a end result, it shares related dietary traits with white rice. In addition, there are black, purple, and pink jasmine rice cultivars. Each of those gives considerably distinct nutritive profiles.

Jasmine rice has a exceptional culinary high quality resulting from its fluffiness and considerably sticky texture when cooked. In addition, it has a definite flavour and aroma attributable to an fragrant amino-aldehyde gene.  

Most recipes usually use white jasmine rice. But the brown variants are additionally obtainable and are used as a more healthy various. Uncooked white grains of jasmine rice are polished, clear, and glossy.

In addition to its delicate flavour, together with jasmine rice in your weight loss plan could give you an array of well being advantages.  

Nutritional Value Jasmine Rice

The nutritive worths for one cup (100gm) of jasmine rice are as follows:  

  • Calories: 342    
  • Protein: 5.2 grams  
  • Fat: 0.8 gram  
  • Carbohydrate: 80.7 grams  
  • Fibre: 1.7 grams  
  • Calcium: 2% of the DV  
  • Iron: 2% of the DV  

Indian Jasmine Rice  

In phrases of bodily and aromatic qualities, jasmine rice is akin to basmati. Basmati rice is usually misidentified as jasmine rice.

Both are fragrant rice varieties. Furthermore, since each are lengthy-grain rice sorts, they’re continuously confused. However, you possibly can inform the distinction by evaluating the grain measurement earlier than and after cooking.  

How to Spot Jasmine Rice from Basmati Rice? 

It is troublesome to inform them aside whereas they’re raw. However, when cooked, the distinction between jasmine and basmati rice turns into extra evident, making it easier to differentiate between them.

Jasmine rice grains are shorter, stickier and have a extra curled tip at each ends. They are additionally considerably extra clear than basmati rice. On the opposite hand, Basmati rice is a slenderer grain with advantageous ideas at each ends. After cooking, basmati grains lengthen to double their unique measurement. They additionally soften and fluff up. 

Basmati and white jasmine rice each have related dietary values. However, basmati rice has a barely decrease glycemic index. Basmati rice can be decrease in arsenic, a metallic present in most rice varieties.

Since each Jasmine and Basmati rice are fairly similar, you should use them interchangeably in any delicacies.   

5 Potential Health Benefits of Jasmine Rice  

Jasmine rice is comparatively wealthy in energy. So, you must have it carefully. However, this rice gives a number of well being advantages that will make it worthwhile to incorporate in your weight loss plan plan.  

1. Encourages a Healthy Pregnancy  

Folic acid is ample in jasmine rice. Folate, additionally referred to as vitamin B9, is especially important throughout being pregnant as a result of it is important for foetal progress and growth.  

Folic acid results in wholesome pregnancies. However, it must be consumed earlier than being pregnant and all through the primary trimester. In addition, routine folic acid consumption ends in a decrease threat of start abnormalities and neural tube defects. As a end result, jasmine rice is an efficient alternative for pregnant ladies and people trying to conceive.  

2. Enhances Your Immune System

Jasmine rice is available in numerous colors, together with pink, purple, and blue. These varieties are wealthy in phytonutrients. Phytonutrients safeguard your physique’s cells whereas strengthening your immunity and basic well being.  

3. Aids Digestive Health

Brown rice is much less processed. Brown jasmine rice comprises extra fibre than white jasmine rice. Thus, the fibre and minerals are intact in brown jasmine rice. Dietary fibre helps to enhance digestive well being by normalizing bowel motions.  

4. Good Source of Iron

Jasmine rice is a fairly good supply of iron, containing 2% of the each day requirement in a single meal. Iron is a crucial mineral that aids in numerous metabolic actions within the physique. For instance, an optimum iron degree allows DNA synthesis, oxygen transport, and pink blood cell creation.  

A scarcity of this important mineral may end up in anaemia. Anaemia is a deficiency marked by indicators resembling weak point, lethargy, and brittle nails. Including a spread of iron-wealthy meals in your meals could enable you enhance your each day consumption of iron. 

5. Jasmine Rice is an Excellent Source of Energy

Jasmine rice may help you get via regimes to bulk up. It may provide you with a fast burst of vitality. A cup of cooked jasmine rice has 180 energy.  

The carbohydrate within the rice will get transformed into vitality. This vitality will supply your physique power. So, if you’re seeking to acquire some weight or maybe a lift of on the spot vitality, jasmine rice could also be an incredible alternative.

The Potential Risks Involved with Jasmine Rice

Like all rice varieties, Jasmine rice has a excessive glycemic index rating of 89.  As a end result, even brown jasmine rice can set off blood sugar surges. Such spikes in blood sugar could result in difficulties in people with Type II diabetes.

Most folks desire white jasmine rice, a refined carbohydrate with a excessive glycemic index.   

Consuming a great deal of refined carbs could trigger numerous well being points. These embrace weight problems, diabetes, and coronary heart illness. On the opposite hand, it is healthier to incorporate complete grains within the weight loss plan as it gives well being benefits. Consequently, when selecting rice, go for complete-grain choices. It could assist scale back the danger of antagonistic well being situations.  

Healthy Recipe with Jasmine Rice

1. Jasmine Rice Stir Fry 


  • White rice Jasmine rice (recent or leftover)- 1 cup 
  • Chopped white onion- ½ cup 
  • Diced carrots- ¼ cup 
  • Green peas (frozen or recent)- ¼ cup 
  • Garlic- 4 to six cloves 
  • 1 Egg whisked (optionally available) 
  • Chopped inexperienced onions- a handful 
  • Ghee/chilly pressed coconut oil- 1 tbsp 
  • Soy sauce (solely a splash) 
  • Salt and pepper (as per style) 


  • Fry the rice by evenly browning in a pan. Keep it apart. 
  • Put the pan on medium warmth. Add oil and warmth it.  
  • Add in chopped garlic, onion, carrots. Stir- fry these till tender. 
  • Add within the rice.  
  • Add inexperienced peas on the finish and blend effectively. (This could assist retain the intense color). 
  • Make a effectively within the centre of the pan with the rice. Pour within the whisked eggs. Mix gently. 
  • Add soy sauce and blend. 
  • Turn off the flame and garnish with chopped inexperienced onions. Serve scorching. 

Frequently Asked Questions (FAQs)

Q1. What makes jasmine rice totally different?  

A. The aroma makes it distinctive. Jasmine rice takes its title after the flower that offers it the perfume. It has a fragile floral flavour. The rice can be recognized for its gentle nutty, and flowery style.  

Q2. Why is jasmine rice dangerous for you?  

A. The glycemic index (GI) of jasmine rice is excessive. It implies that rice has the potential to boost your blood sugar ranges. In addition, rice could comprise arsenic, which can be hazardous to the physique.   

Q3. Is jasmine rice more healthy than white rice?  

A. The dietary profile of white jasmine rice and different types of white rice is roughly similar. However, Jasmine rice is barely larger in its fats and energy content material. But not by sufficient to dramatically alter an individual’s dietary objectives or how full they really feel after consuming.  

This autumn. Does jasmine rice style totally different from common rice?  

A. Jasmine rice has a considerably candy, silky, and nutty flavour. Moreover, the style of jasmine rice is retained all through the cooking course of. Therefore, it makes jasmine rice style totally different from common rice.   

Q5. Is jasmine rice good for weight reduction?  

A. White jasmine rice is excessive within the glycemic index vary and has much less fibre. For weight reduction, it is healthier to eat brown jasmine rice. Brown jasmine rice will comprise a barely larger fibre content material. However, all rice varieties are carb-wealthy, so watch your serving measurement. 

Q6. Is jasmine rice keto-pleasant?  

A . Jasmine rice will not be keto-pleasant resulting from its excessive carb content material. 

Q7. What rice is lowest in carbs?  

A. Wild rice has the bottom carbs amongst all rice varieties.  

Q8. Does jasmine rice make you acquire weight?  

A. Yes, if you don’t watch your portion measurement. A serving of jasmine rice might be excessive in starch/ carbohydrates. It can even present a great quantity of energy.  

Q9. Is quinoa higher than rice?  

A. Quinoa could also be a superb various for white rice. Quinoa is an efficient supply of fibre and protein. It additionally has a higher focus of different vitamins. Quinoa can be decrease in energy and carbs than white rice. 

Q10. Is Jasmine rice more healthy than basmati?  

A. Basmati could also be barely more healthy than Jasmine rice. Basmati rice ranks decrease within the glycemic index in comparison with jasmine rice. Moreover, basmati rice additionally comprises a decrease arsenic quantity. 

Q11. Is jasmine rice good for Indian cooking?  

A. Jasmine rice is appropriate for Indian cooking. You can substitute Jasmine rice for any white rice in an Indian kitchen.  

Q12. What is the distinction between Basmati and Jasmine rice? 

A. Basmati and Jasmine rice each are lengthy grain. Albeit jasmine is plumper, shorter, softer, and just a little moister than basmati. On the opposite hand, Basmati rice is needle-like, longer and relatively al dente.

Q13. How many energy does jasmine rice have?  

A. One cup (140gm) of jasmine rice has 181 energy.  

Q14. How many energy are in 100gm of jasmine rice?  

A. Hundred grams of jasmine rice has 129 energy.  

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