Is Jasmine Rice Good For Weight Loss


Is Jasmine Rice Good For Weight Loss? Jasmine rice is not actually a type of rice. It comes from the same plant as white rice, but the plant’s natural supply of nutrients and fibers are still intact. If you’re dieting and want to keep some flavor in your eating, jasmine rice is a good bet. It’s not just tasty, but it’s also full of nutrients. Plus, it makes a filling meal that comes with other health benefits. Learn more about why this rice is so beneficial by reading this article.

What is Jasmine Rice?  

Jasmine rice, often known as fragrant rice, is an aromatic “long-grain” rice with grains almost four times as long as they are broad. It is available in a multitude of hues. White jasmine rice, in particular, is heavily processed/refined.

As a result, it shares similar nutritional characteristics with white rice. In addition, there are black, purple, and red jasmine rice cultivars. Each of these offers somewhat distinct nutritive profiles.

Jasmine rice has a remarkable culinary quality due to its fluffiness and somewhat sticky texture when cooked. In addition, it has a distinct flavour and aroma attributable to an aromatic amino-aldehyde gene.  

Most recipes typically use white jasmine rice. But the brown variants are also available and are used as a healthier alternative. Uncooked white grains of jasmine rice are polished, clear, and shiny.

In addition to its delicate flavour, including jasmine rice in your diet may provide you with an array of health benefits.  

Nutritional Value Jasmine Rice

The nutritive values 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 terms of physical and fragrant qualities, jasmine rice is akin to basmati. Basmati rice is often misidentified as jasmine rice.

Both are aromatic rice varieties. Furthermore, since both are long-grain rice types, they are frequently confused. However, you can tell the difference by comparing the grain size before and after cooking.  

How to Spot Jasmine Rice from Basmati Rice? 

It is difficult to tell them apart while they’re uncooked. However, when cooked, the difference between jasmine and basmati rice becomes more evident, making it simpler to distinguish between them.

Jasmine rice grains are shorter, stickier and have a more curled tip at both ends. They are also somewhat more transparent than basmati rice. On the other hand, Basmati rice is a slenderer grain with fine tips at both ends. After cooking, basmati grains lengthen to double their original size. They also soften and fluff up. 

Basmati and white jasmine rice both have similar nutritional values. However, basmati rice has a slightly lower glycemic index. Basmati rice is also lower in arsenic, a metal found in most rice varieties.

Since both Jasmine and Basmati rice are pretty identical, you can use them interchangeably in any cuisine.   

Health benefits of Jasmine rice that you need to know about

Jasmine rice has a beautiful aroma

Jasmine rice refers to the aromatic variety of rice that has long grains. The aroma in these grains exists because the rice plant produces natural compounds that are aromatic and have fragrance. The aroma compound present that is the most important is 2-acetyl-1-purroline. The production of jasmine rice is observed mostly in Thailand, Cambodia and Vietnam. The rice when cooked is sticky in texture and has a slightly sweet taste. Jasmine rice is usually eaten steamed or boiled because it is not suitable for frying as it can become sticky and soggy. Steamed jasmine rice goes very well with curries and meat. Jasmine rice is quite popular in Thailand and one of the most consumed types of rice. Just like other rice, jasmine rice too is high in calories in a moderate way but has a lot of health benefits as well.

Can help you gain energy and weight

For diets where you need to gain weight or bulk yourself, jasmine rice can help you sail through. If you want to carb-load or are looking for ways for instant energy, then one serving of jasmine rice can help you do that. In a cup of cooked jasmine rice, there can be around 180 calories. The starch present in the rice will be broken down into fuel that will provide energy and power to your body. People who are trying to gain weight can consume jasmine rice because the number of calories might be able to bring results for a healthy weight gain.

Have a happy pregnancy!

Jasmine rice consists of folic acid, which is a synthetic form of folate (vitamin B9). Consumption of folic acid is important during the time of pregnancy as it can play a vital role in the development of the baby. Consumption of folic acid before the period of pregnancy can prevent birth defects such as neural tube defects that are defects in the brain or spine. Good amounts of folic acid in the body of the mother can help in the proper growth of the heart and blood vessels of the growing baby. In conclusion to all the points mentioned above, jasmine rice can be a good choice for the intake of folic acid during pregnancy.

High iron levels

Iron is an important component required to build our immunity and it also helps cells to produce energy and supplies oxygen to our tissues. Jasmine rice is rich in iron and can help in the production of red blood cells in our body. Lack of iron can lead to anaemia, a condition in which you can have symptoms like fatigue, headaches, fast heart rate and shortness of breath etc. Iron can also be helpful when it comes to having healthy hair, skin and nails. Jasmine rice can help women in getting high levels of iron because women tend to lose iron during menstruation.

High in Fiber Content

Brown jasmine rice is high in insoluble fibre and thus, helps to maintain our digestive systems. Brown jasmine rice is less processed as compared to other rice varieties and has many nutrients intact. This variety of jasmine rice can help us in keeping full and preventing us from overeating. It can also help us to get rid of the problem of constipation as well. The fibre present in jasmine rice can help to make our stools softer and helps our body to absorb nutrients from the food by slowing the food passage in our body.

Potential Risks of Jasmine Rice

Despite being a staple food in many cultures, eating jasmine rice doesn’t come without its risks. Risks associated with this rice include:

Blood Sugar Spikes

Like all rices, jasmine rice is relatively high on the glycemic index. Even brown jasmine rice can cause your blood sugar levels to spike, which may cause complications for people with Type II diabetes. 

Arsenic Levels

Arsenic is a toxic heavy metal found in soil, rock, and water. It has been found that arsenic builds up in rice at 10 times the rate it builds up in other grains since rice is grown in water-flooded fields. The Food and Drug Administration (FDA) currently does not have a limit on how much arsenic can be in foods, meaning arsenic levels can build up quickly without consequence to the sellers. This can be especially dangerous to children. To lessen the amount of arsenic in your rice, be sure to wash the rice thoroughly before cooking it. 

Healthier Alternatives

Brown jasmine rice or colored jasmine rice varieties are healthy alternatives to white jasmine rice. However, these options aren’t the healthiest grains you can choose. Other grains that have lower arsenic levels while still providing key nutrients to your body include quinoa, millet, bulgur, and amaranth. 

Healthy Recipe with Jasmine Rice

1. Jasmine Rice Stir Fry 

Jasmine rice stir fry- HealthifyMe


  • White rice Jasmine rice (fresh or leftover)- 1 cup 
  • Chopped white onion- ½ cup 
  • Diced carrots- ¼ cup 
  • Green peas (frozen or fresh)- ¼ cup 
  • Garlic- 4 to 6 cloves 
  • 1 Egg whisked (optional) 
  • Chopped green onions- a handful 
  • Ghee/cold pressed coconut oil- 1 tbsp 
  • Soy sauce (only a dash) 
  • Salt and pepper (as per taste) 


  • Fry the rice by lightly browning in a pan. Keep it aside. 
  • Put the pan on medium heat. Add oil and heat it.  
  • Add in chopped garlic, onion, carrots. Stir- fry these until tender. 
  • Add in the rice.  
  • Add green peas at the end and mix well. (This may help retain the bright colour). 
  • Make a well in the centre of the pan with the rice. Pour in the whisked eggs. Mix gently. 
  • Add soy sauce and mix. 
  • Turn off the flame and garnish with chopped green onions. Serve hot. 

Frequently Asked Questions (FAQs)

Q1. What makes jasmine rice different?  

A. The aroma makes it unique. Jasmine rice takes its name after the flower that gives it the fragrance. It has a delicate floral flavour. The rice is also known for its mild nutty, and flowery taste.  

Q2. Why is jasmine rice bad for you?  

A. The glycemic index (GI) of jasmine rice is high. It implies that rice has the potential to raise your blood sugar levels. In addition, rice may contain arsenic, which may be hazardous to the body.   

Q3. Is jasmine rice healthier than white rice?  

A. The nutritional profile of white jasmine rice and other varieties of white rice is roughly identical. However, Jasmine rice is slightly higher in its fat and calories content. But not by enough to dramatically alter a person’s nutritional goals or how full they feel after eating.  

Q4. Does jasmine rice taste different from regular rice?  

A. Jasmine rice has a somewhat sweet, silky, and nutty flavour. Moreover, the taste of jasmine rice is retained throughout the cooking process. Therefore, it makes jasmine rice taste different from regular rice.   

Q5. Is jasmine rice good for weight loss?  

A. White jasmine rice is high in the glycemic index range and has less fibre. For weight loss, it is better to eat brown jasmine rice. Brown jasmine rice will contain a slightly higher fibre content. However, all rice varieties are carb-rich, so watch your serving size. 

Jasmine rice vs. white rice

Jasmine rice being decanted into a pan

Jasmine and white rice both come from the same plant, oryza sativa, or the common rice plant.

Jasmine rice is a long-grain rice. This means that it is longer and thinner than most other types of rice. It also tends to have a fluffy texture when cooked, rather than soft and clumpy.

White rice is not a type of rice. Rather, the term white rice refers more generally to how a producer has processed rice.

Many different types of white rice are available. In all white rices, the producer has removed the outer bran layer and hull of the rice. This process produces a sweeter, softer rice, which people call white rice.

Jasmine rice usually is white rice. Some producers also sell brown versions of Jasmine rice.

Brown jasmine rice is more nutritionally dense than white rice. It offers more fiber and protein and has a lower glycemic index (GI) score.

Which rice is healthier? 

White jasmine rice and other types of white rice have an almost identical nutritional profile.

Jasmine rice contains slightly more calories and fat than some other white rices, but not enough to significantly affect a person’s nutritional goals, or how full they feel after eating.

Since their nutrient profiles are so alike, anyone choosing between white jasmine rice and other forms of white rice may simply want to opt for whichever they think tastes best.

Brown jasmine rice is healthier than white jasmine rice in some ways. It tends to have more protein and more fiber.

Brown jasmine rice contains more calories than white. This means that a person will feel fuller for longer after eating it – but not so many calories that it is likely to present a barrier to weight loss goals.

People eating calorie-controlled diets can safely eat brown rice, and may find that it is a more filling alternative to snacking, or to low-nutrition white rice.


Jasmine rice is usually white rice, which means that producers remove the hull and bran.

Both types of rice offer some nutritional value, but white rices are lower in key nutrients than brown rice.

Some people may choose to eat a variety of rices to get the greatest benefits, but those who want to choose nutritionally dense foods should opt for brown rices, including brown jasmine rice.

Join the Conversation

Leave a Reply

Your email address will not be published. Required fields are marked *

TheSuperHealthyFood © Copyright 2022. All rights reserved.