The Ultimate Guide on the Health Benefits of Jasmine White Rice


Jasmine rice is subtly and perfumed rice that is in use across Southeast Asia. This rice has a strong connection with Thai food and is considered the best serving with marinated chicken to satay skewers, chilli basil stir fry, and Thai curries. You can also use jasmine white rice to make pineapple fried rice and Thai fried rice. Many people don’t know that jasmine rice is soft as compared to other rice which means you need less water to make it fluffy and soft. Jasmine rice comes in both white and brown forms. However, white jasmine rice is nutritionally less dense than brown rice. It is a type of long-grain rice that is grown in Thailand. There is some basic nutritional difference between jasmine rice and other types of rice. This article explores different things about jasmine rice along with its nutritional profile. So keep reading to get a deep insight into jasmine rice https://mahatmarice.com/products/jasmine-white-rice/.

Look and Taste

Jasmine rice gives a similar look to other white kinds of rice. When we compare it with short-grain white rice, jasmine rice is much thinner and four-time long. Moreover, jasmine rice produces a fluffier look when cooked. When we talk about smell, this rice has a strong smell than other white rice. The jasmine white rice produces a plant-like leafy smell during cooking. You can compare the smell with popcorn. The difference in taste depends upon the type of white rice. Some people notice that jasmine rice tastes like plants, and the smell can affect any person’s perception of taste. However, the seasoning on rice also determines the flavour of the rice.

Nutritional Profile

The white rice comes in a processed form. It means their hard protective shell, outer layer, and inner core have been removed. Similar is in the case of jasmine rice because they fall in the category of white rice. There are plenty of types of white rice including Arborio, Originario, Jasmine, and Basmati. All are almost similar in terms of nutritional profile. Let’s have a look at different nutritions of jasmine rice:

  • Calories: 181
  • Fat: 1 gram
  • Protein: 4 gram
  • Fibre: 1 gram
  • Carbs: 39 gram
  • Iron: 2% of the DV
  • Calcium: 2 % of the DV

Some types of white rice also contain a small amount of magnesium, zinc, copper, manganese, and vitamin B.

jasmine rice

Health Benefits

We know that rice is the most consumed food in many countries, and scientists have focused on researching how different types of rice affect the human body. Jasmine rice is beneficial for humans in different ways such as:

1. Healthy Pregnancies

Jasmine rice is filled with folic acid which has a direct link to promote healthy pregnancies. It will be more beneficial for you when taken before pregnancy and within the first trimester. Moreover, regular folic acid intake is also linked with reduced neural tube and birth defects. So the jasmine white rice is the perfect and healthy choice for those trying to conceive or in pregnancy.

2. Immune System

Jasmine rice comes in different colourful varieties like purple, red, and blue with phytonutrients. Phytonutrients help in body cell protection which ultimately improves overall health and body immune system.

3. Digestive Health

When we talk about digestive health, brown jasmine rice has more fibre content than white jasmine rice. Dietary fibre is helpful to maintain digestive health and normalizes bowel movements.

4. Healthier Alternative

Coloured jasmine rice or brown jasmine rice are healthy alternatives to white jasmine rice. However, these options are not healthy as compared to white jasmine rice. Other grain types have lower arsenic levels that provide key nutrients to the body like millet, amaranth, quinoa, and millet.

Ideal Source of Iron

Serving a side of jasmine rice is beneficial for the iron content of your meals. One serving of brown jasmine rice has 1.1 milligrams of iron covering 14 per cent of iron intake in men and 6 per cent in women. Iron is beneficial for a healthy lifestyle because it helps cells to produce energy. Moreover, it plays a good role in supplying tissues with oxygen for proper functionality. Iron also supports the immune system, so jasmine rice is a good option as an iron source, especially in the winter season.

Carbohydrates and Calories for Energy

If you are looking for a carbohydrate-loaded energy source, then eating jasmine rice is an ideal way to do it. Jasmine rice contains 160 calories which come from 35 grams of carbohydrates. The 2 grams of carbs come from fibre which is not a source of calories. Most of the calories come from starch which is a good source of fuel. The body breaks starch down into sugar and uses it to power up your brain, tissues, and muscles.

Healthy Serving

After picking up whole grain jasmine rice, you will need to utilize a healthy method to make a nutritious meal. Cooking jasmine rice in chicken broth is packed with sodium, and you can use low salt seasoning like onion powder, garlic salt, herbs, and spices. You should measure your portion to take cooked grains in the right amount. Moreover, you can control your portion size by garnishing rice with a leafy green salad. It will help you to add texture to the unseasoned rice. You should consider different recipes of jasmine white rice to enhance its tasty according to your choice.

jasmine rice

Final Talk

Jasmine rice is a fragrant type of rice, and the aromatic amino aldehyde gene provides jasmine rice unique fragrance. Jasmine rice has a unique flavour and aroma that makes it suitable for Asian and Thai dishes. Many people use jasmine rice in white variety because it has carbohydrates with a high glycemic index. However, taking too many carbohydrates is directly linked with different health conditions like diabetes, obesity, and cardiovascular diseases. Jasmine rice is most suitable for Asian dishes like congee, Thai stir-fries, and rice puddings. So you should consider the right type of whole grains if you want to reduce adverse health conditions risk.



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