However, jasmine rice does have almost 1.5 grams more fiber per serving than brown rice, which is a big positive. Brown jasmine rice is slightly higher in calories than brown rice, which may be a consideration for people watching their weight.

They are nutritionally comparable in terms of macronutrients and fiber, but basmati rice does have a lower glycemic index, meaning it may result in less of a blood sugar spike ( 2, 11, 12).īrown jasmine rice is nutritionally similar to long-grain brown rice with a few key differences. Jasmine rice and basmati rice are very similar in that they are both aromatic long-grain rice available in both brown and white varieties. Both are considered refined grains and are low in fiber, and should be consumed in moderation in people who are watching their blood sugar levels ( 2, 10). When compared to medium-grain white rice, jasmine rice is almost identical from a macronutrient standpoint. It contains more fiber, vitamins, and minerals ( 8). White rice has been processed to remove the outer layer of the grain along with many of the nutrients ( 8).With the outer bran layer kept intact, brown rice is considered to be a whole grain. Generally speaking, the whole, unprocessed forms of rice are the healthiest. There are numerous types of rice that have varying nutritional profiles and health benefits. White jasmine rice, on the other hand, only contains 6% of the iron RDA for men and 2% for women ( 1, 2, 7). Iron is an important component of red blood cells and has numerous functions in the body, including supporting healthy energy levels ( 7).īrown jasmine rice is a moderate iron source, with 1 cup of cooked rice containing 18% of the recommended iron intake for men, and 8% for women. It has been shown to contain more phytochemicals and antioxidants than white rice ( 4) due to its red pigment.įood sources of antioxidants and phytochemicals have been shown to reduce the risk for a number of chronic diseases, including heart disease and cancer ( 5, 6).

Pigmented Thai rice, also known as red jasmine rice, is known for its rich color and nutty flavor. This is a healthier choice, especially for people with diabetes and prediabetes. While brown jasmine rice contains a similar amount of total carbohydrates as white jasmine rice, it contains 4 grams of fiber per 1/2 cup cooked ( 1). When consuming white jasmine rice, it is important to include other high-fiber foods along with protein and fat in the meal to help balance the blood sugar response. White jasmine rice has very little fiber at 0.7 grams per 1/2 cup cooked ( 2). Health Benefits of Jasmine Riceįiber is important to consider when choosing which type of rice to eat, as fiber can help slow digestion and minimize spikes in blood sugar levels ( 3). However, white jasmine rice is not considered the most nutritious grain due to its low fiber content and lack of vitamins and minerals when not fortified.īrown and red jasmine rice are healthier options because they contain more micronutrients ( 1, 2). Specifically, unprocessed jasmine rice has numerous health benefits as a whole grain, from being a good source of fiber and antioxidants to providing a moderate amount of iron. Jasmine rice is a low-fat food and contains a number of vitamins and minerals when fortified.

White jasmine rice can be part of a healthy diet, particularly when paired with high-fiber foods such as fruits, vegetables, and legumes. Red jasmine rice: a pigmented rice that is also a whole grain.Brown jasmine rice: an unprocessed, whole-grain form.White jasmine rice: the most commonly found type.Jasmine rice is available in a few different forms: It is primarily grown in Thailand and is popular in Thai dishes due to its fragrance, nutty flavor, and fluffy texture. Jasmine rice is a long-grain rice that is known for its aromatic properties. Continue reading to learn about the varieties of jasmine rice, their health benefits, and some of the downsides of including jasmine rice in the diet.

Basmati vs jasmine rice