Is Jasmine Rice Healthy?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Is Jasmine rice healthy? Jasmine and white rice is considered some of the most popular types of rice. And rice is one of the biggest food energy sources for people all over the world. White rice is processed and that means that the husk, bran, and germ need to be removed.

Is Jasmine rice healthy? Photo credit: iStock-travellinglight

Here are the nutritional facts of jasmine Rice vs white rice:

Jasmine Rice:

  • 181- calories
  • Protein- 4 grams
  • Fat- 1 gram
  • Carbs- 39 grams
  • Fiber- 1 gram
  • Calcium- 2% of the DV.
  • Iron- 2% of the DV.

     Long Grain White Rice:

  • 160- calories
  • Protein- 4 grams
  • Fat- 0 grams
  • Carbs- 36 grams
  • Fiber- 1 gram
  • Calcium- 2% of the Daily value
  • Iron- 0% of the Daily value

It is important to know that brown jasmine rice is less processed than white rice.

Here is the nutrition facts of 1/3 cup of uncooked brown rice:

  • Calories- 180
  • Protein- 4 grams
  • Fat- 1.5 grams
  • Carbs- 38 grams
  • Fiber- 2 grams
  • Iron- 2% of the DV.
  • Thiamine (vitamin B1)- 10% of the DV.
  • Niacin- (vitamin B3)- 15% of the DV.

Because of its fiber content brown jasmine rice is lower in calories and carbs than white rice. Jasmine rice can be either white, brown, red, purple, or black. Jasmine rice is a long grain that grows more so in Southeast Asia.

There was a large study in over 197,000 people that found that swapping 1/3 cup of white rice with the same amount of brown rice was associated with a 16% reduced risk of Type 2 diabetes. People with Type 2 diabetes may experience improved blood vessel function from white rice to brown rice.

Brown rice contains phytonutrients in the flavonoids, anthocyanins and phenolics. These compounds provide health benefits such as improving heart health and immune system.

It is important to know that whole grain jasmine rice is a healthier alternative to white rice or white jasmine rice.

The Bottom Line is jasmine rice can be either white or brown rice. Brown rice is healthier than white rice when it comes to jasmine. It contains more fiber, nutrients, and beneficial plant compounds.

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