Is Jasmine Rice Healthy? — Nutrient Facts, Benefits & More

Rice is probably one of the most satisfying and affordable dishes for any time of the day.

It’s a great choice for having rice with any curry, biryani, roti; you name it.

In fact, South, Southeast or East Asian can’t imagine their day without rice.

However, there is a certain type of rice that tops all the rice for its unbelievable fragrance, taste, and especially the health benefits!

If you’re a rice lover and want a type of rice that will not only satisfy your hunger but also provide numerous health benefits, then Jasmine rice is the one!

Jasmine rice is fragrant rice known for its light, fluffy texture and nutty, floral scent which is grown mainly in Thailand.

Jasmine rice, also known by the name ‘Thai Hom Mali’ or ‘Thai fragrant rice,’ is the top most beloved and common types of rice used in Southeast Asian dishes and Thai dishes.

Although it is high in calories, it provides numerous health benefits, worth including in your meal plan.

So, continue reading this article to know more about this rice.

Also, in this article you will find:

Nutrient facts of jasmine rice
Health benefits of jasmine rice

Nutrient Facts of Jasmine Rice

Jasmine rice is of two types, i.e., polished (white) or unpolished (brown) whereas other varieties depending on the season of its harvest.

Spring rice will have a lighter more delicate flavor while rice harvested later in the season will be robust and strong instead.

Despite their appearance and texture, the nutrition facts remain the same.

Below are some of the nutrient facts for one cup (100g) cooked jasmine rice:

Calories 173
Total Fat 1g
Sodium 0g
Carbohydrates 37g
Protein 4g
Fiber 0.63g
Potassium 0g
Niacin 2.3 mg
Selenium 11.8 mcg

Health Benefits of Jasmine Rice

Now let’s see how this aromatic rice is beneficial for the health:

1. Beneficial for Diabetic People

Diabetes is a common disease faced by many, and it can happen to anyone, at any age.

It involves a problem with the hormone, insulin [1].

Diabetes is one of the diseases with no cure, so people try to manage the disease to stay healthy [1].

Usually, diabetic people require a low glycemic index(GI) diet or food that have GI below 70.

Low GI food has a very low rate of absorption, meaning that the body receives low blood sugar doses, preventing the blood sugar spiking.

Plain white Jasmine rice has a GI ranging from 68-80, whereas brown jasmine rice has even lower GI levels.

So diabetic patients who love rice can switch to brown jasmine rice as an alternate with lower risks of blood sugar spiking.

2. Provides Essential Vitamins

The B-vitamins comprise a group of eight soluble vitamins that are essential for the proper functioning of the body [2].

The eight water-soluble vitamins help in proper brain functioning, DNA/RNA synthesis, repair, energy production and so forth [2].

One of the important functions of vitamin B-complex includes its role in visual improvement [3].

Jasmine rice, especially the brown jasmine rice, provides a right amount of vital B vitamins, essential for the proper functioning of the body.

A study published in The British Journal of Nutrition studied the relationship between vitamin B-complex deficiency signs and defective vision [3].

The study was carried out on 973 school children to see the relationship between the two [3].

The results showed a beneficial effect in improving the defective vision and improved the visual-acuity status and also helped prevent visual defects from developing further [3].

Out of the eight soluble vitamins, jasmine rice contains niacin and thiamine.

Niacin helps to control cholesterol level and fight heart diseaseswhereas thiamine helps the production of energy in the body [4].

As a result, including jasmine rice in your diet may improve the visual defects, help in controlling cholesterol and helps in the productions of energy in the body.

3. Enhances Fiber Intake

Dietary fiber provides many health benefits.

Higher intakes of dietary fiber lower the risk of heart disease, stroke, hypertension, diabetes, obesity, and gastrointestinal diseases [5].

Apart from this, fiber helps to prevent constipation as well.

Both brown and white jasmine rice contains a high amount of dietary fiber.

However, brown rice contains about 3.5 grams of fiber from one cup serving whereas white jasmine rice contains around 0.6-1 gram of fiber.

Although the human digestive system doesn’t have the enzyme to digest the dietary fiber, this insoluble fiber aids the digestive system and helps to flush food out via the gastrointestinal tract preventing constipation.

Besides this, it also helps to control cholesterol and blood sugar levels in the body.

So for people having a problem with their gastrointestinal tract, jasmine rice is a great choice!

4. Provides Minerals

Minerals help in proper functioning of the body along with maintaining body’s structure.

Only a small amount of mineral is essential for the proper functioning of the body.

Jasmine rice contains plenty of important minerals that are highly beneficial for health.

Jasmine rice supplies some amount of magnesium.

Although it’s in a small amount, this amount helps in muscle contractions and neuromuscular signals.

Magnesium, the eighth most common element in the crust of the Earth, is mainly tied up within mineral deposits, like magnesium carbonate and dolomite [6].

As a cofactor, magnesium helps in various intracellular physiological functions [6].

Imbalance in magnesium leads to hypomagnesemia and hypermagnesaemia that might result in unwanted neuromuscular, cardiac or nervous disorders [6].

Magnesium also provides other health benefits such as in treating insomnia,calming the nerves,improving energy levels, preventing osteoporosis, etc.

Apart from magnesium, jasmine rice also provides phosphorous to the body.

A phosphorous’s role in bone health, cell repair, brain function, protein formation, and regulating hormone balance is crucial [7].

Jasmine rice also contains, i.e., around 1.1 milligrams of iron per serving, which covers 13-14 percent of the daily iron intake requirement for men and around 6 percent for women.

Iron is another important mineral as it supplies tissues with oxygen and supports the immune system.

As a result, jasmine rice provides certain minerals that are vital for the proper functioning of the body.