Like most whole-grain rice, brown jasmine rice is rich in nutrients, including vitamin B1, vitamin B6, magnesium, phosphorus, selenium, and manganese.
However, whole-grain varieties of jasmine rice, which range in color from brown to red to black, may be a healthier option than white rice. That's because they contain more fiber, nutrients, and beneficial plant compounds.
Jasmine rice is a type of white rice. Jasmine rice has been processed, and as a result, it has lost many of its nutrients. It also does not contain much fiber, which is also similar to white rice. As a result, jasmine rice isn't a good option for weight loss.
Whole grains like brown rice are healthier than processed grains. They contain more fiber, which helps you to feel full faster and keeps your digestive system running well.
Count Carbs and Fiber
The same serving of white jasmine rice contains 42 grams of carbs and zero grams of fiber. The brown version of jasmine rice contains 35 grams of carbs and 2 grams of fiber, according to the USDA. The brown rice varieties make a healthier option because of their fiber content.
Jasmine Rice, 1 Cup (Cooked)
Basmati rice is a bit leaner and mean, and probably the better pick for calorie counters.
Basmati is a go-to choice for pilaf, biryani, plov, the classic Persian dish called chelow and as a base for curry. Jasmine is a top pick for fried rice, com do (Vietnamese red rice) and hung kao mung gati (Thai coconut rice).
White Rice: This one is perhaps the unhealthiest, no guesses there. Most of the nutrients, minerals and fiber are stripped off during the industrial processing. 100 grams of white rice will have about 150 calories (as per USDA).
Nutritionally, brown rice is recommended for a healthy diet because it contains extra nutrients. Brown rice tends to be a bit more caloric, but it also contains extra protein and fiber that offer these health benefits: Lowers cholesterol.
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.
Brown rice is said to be the best type of rice for weight loss. Since it is a great source of fibre, it helps boost metabolism and fastens the weight loss process.
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.
It is a true Superfood.
Higher levels of vitamins, minerals, and antioxidants, nutrients and other health benefits.
Rice is one of the least likely foods to cause bloating, but it is frequently consumed alongside other foods and ingredients that are common causes of symptoms.
Jasmine Rice (1 cup, cooked) contains 43.7g total carbs, 43g net carbs, 1.7g fat, 4.2g protein, and 213 calories.
Wild rice can contain as much as 30 times the antioxidants of white rice, helping to protect the body from disease, as well as age healthfully. It also contains vitamins A, C and E, which are believed to help the functioning of the body's immune system – particularly relevant given the recent pandemic.
Wholegrain Basmati rice has the lowest GI (glycaemic index) of all rice types, which means once digested it releases its energy slowly keeping blood sugar levels more stable, which is a crucial part of diabetes management.
The darker varieties of rice (brown, red and black) contain the whole grain, which includes the fibrous brain, the nutritious germ, and the carb-rich endosperm. White rice, on the other hand, is processed and stripped of its nutritious content — this can lead to a spike in blood sugar levels and an increased appetite.
Check Your Sources
The options with the least amount of arsenic, according to Consumer Reports, are sushi rice from the U.S. and white basmati rice from California, Pakistan, and India. Avoid Texas rice if you can, since it is reported as having some of the highest levels of arsenic from any growing region.
For lower calorie and carbohydrate content, rice comes out top. But if protein and fibre is your aim, pasta wins over rice. That said, both can play a part in a healthy diet - and as the nutritional differences are quite small, it often comes down to which you would prefer.
This means that a serving of white rice provides a quicker blood sugar spike, which, according to Harvard Medical School, “has almost the same effect as eating pure table sugar”. Brown rice has a lower glycemic index, which is better for warding off diseases such as diabetes.
Most of the rice eaten in southern China stems from the Oryza sativa indica subspecies (known in Chinese as “xian”), such as jasmine. However, the shorter grain Oryza sativa japonica (called “geng” in Chinese) that is common in Japan and Taiwan, is also gaining popularity here.
White Rice
Long grain rice has a long kernel, but it's not quite as long as Basmati rice. It is almost always what you get from your local Chinese restaurant. When cooked, the grains should be relatively separate, light, and fluffy–perfect for making a batch of fried rice!
The most common variety is the Koshihikari rice (or koshi rice), a white, polished short grain which is used in almost everything from sushi to chirashi bowls. The rice grain, which has a shiny sheen, is more sticky than other varieties as it has a higher starch content.