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.
Brown rice also is richer in nutrients like magnesium and B vitamins compared with white rice, Nies said. When comparing calories per cup of cooked rice, brown is slightly higher at 248 calories versus 205 for white.
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.
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.
In contrast to brown jasmine rice, white rice has slightly more carbohydrates and is more refined because it's put through a milling process that removes the thick outer layer called the bran. This results in a less nutty taste but also the loss of several nutrients as well as a slightly higher glycemic index value.
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).
Brown Rice
Varieties of brown rice such as Jasmine or Basmati still contain their germ and bran layers, meaning they provide fitness buffs with a range of important nutrients including B vitamins, bone-building phosphorus, and magnesium.
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 high in carbohydrates, moderate in protein, and low in fat, making it a healthy choice for people who are looking for a filling, low-fat food. Jasmine rice is not a significant source of vitamins or minerals. But it does contain small amounts of calcium, iron, and some B vitamins.
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).
Colorful varieties of jasmine rice, including red, purple, and blue, are packed with phytonutrients. Phytonutrients help protect your body's cells, improving your immune system and overall health. Jasmine rice is packed with folic acid.
It is a true Superfood.
Higher levels of vitamins, minerals, and antioxidants, nutrients and other health benefits.
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.
White rice is well-known for being an easy to digest food. It is low in fat and fiber, making it easy on the stomach. Many athletes prefer white rice instead of brown rice because it is not associated with any gastrointestinal issues.
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
We're not talking toxic levels in one serving or anything scary like that, but eating rice a few times a day (every day) is not a good idea. Excess arsenic is linked to an increased risk of heart disease and some types of cancer.
The Verdict
Many bodybuilders and athletes prefer white rice because of its higher sugar content and faster absorption to support training and muscle growth, but there isn't any research to suggest brown rice is inferior for these purposes.
Most people use the white variety of jasmine rice, a refined carbohydrate with a high glycemic index. However, eating too many refined carbohydrates has associations with certain health conditions, such as obesity, diabetes, and cardiovascular disease, but including whole grains in the diet has health benefits.
Jasmine Rice (1 cup, cooked) contains 43.7g total carbs, 43g net carbs, 1.7g fat, 4.2g protein, and 213 calories.
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!
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.
The rice eaten in Japan is a cultivar of Japonica rice (ジャポニカ米), plump short-grain rice. Also known as Uruchimai (粳米), it has a characteristic sticky, firm texture and slightly sweet. The cooked grains are sticky enough to easily be picked up with chopsticks. This is the rice served at every Japanese meal.
Quinoa and rice can both be a healthy addition to a balanced diet. However, quinoa is slightly higher in nutrients like calcium, iron, magnesium, phosphorus, potassium, and zinc.
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.