Basmati rice is a healthier option than jasmine rice for three reasons — more nutrients, less arsenic, and lower glycemic index.
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).
Although sometimes harder to find, black rice is the number one nutritional rock star among rice varieties. 1 It's high in fiber and nutrients that lower cholesterol, promote healthy digestion, and stave off chronic disease.
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.
It's rich in selenium and manganese, which help fight cancer cells and promote overall health. Jasmine rice also has naturally occurring oils, which help to lower cholesterol and diabetes. And its antioxidant properties score equally with foods such as blueberries and other fruits.
Potential Risks of Jasmine Rice
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 is a toxic heavy metal found in soil, rock, and water.
It can be difficult to identify the cause, but rice is actually one of THE least common causes of bloating and other IBS symptoms, which is also part of why The Vertical Diet uses rice as the main carbohydrate source.
Yes, jasmine rice can help you lose weight in some situations. Research shows that people who consume whole grains daily are more likely to have a healthy body weight. The fiber in jasmine rice can also promote weight loss.
Because of its rich content in minerals like iron, zinc, phosphorous, magnesium, and copper, you should include this in your daily diet. Given its mineral content, you can count basmati rice as one of the healthiest cereals available.
Basmati is gluten-free and low in fat. In addition to containing all eight essential amino acids and folic acid, it's very low in sodium and cholesterol-free. Basmati has a low to medium glycemic index, meaning that energy is released at a slower, steadier rate, which leads to more balanced energy levels.
The nutrients in brown rice encourage the growth and activity of healthy gut bacteria. Red and black rice are also good options for the gut and, luckily, are becoming more available in some supermarkets. Wherever possible, opt for brown rice over white rice and get the benefits from this healthy wholegrain.
STICKY RICE
When activated by hot water, amylopectin breaks down easily. Sticky rice has negligible amounts of nutrients and is not a good source of fiber, vitamins or minerals. It's even unhealthier when paired with rich sauces or fried foods.
Choose rice grown in areas that produce rice that's lower in arsenic. White basmati from India, Pakistan and California fits the bill, as does sushi rice from the U.S. Wash rice before cooking and consuming it.
Jasmine Rice
Jasmine rice is a type of long-grain rice that is commonly used in Chinese restaurants. It has a light, delicate flavor and a slightly sticky texture. Jasmine rice is named after the Jasmine flower, which has a similar aroma.
Jasmine rice has a nutty flavor: in fact, some people say it tastes like popcorn! It's very similar to basmati rice, but it has a shorter grain and is a little stickier. Both are aromatic rice. Basmati rice and jasmine rice are in a category called “aromatic rice”.
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.
Basmati rice supports your weight loss efforts
Good news is that the Basmati rice has fewer calories in a serving than its grainy cousins. You can reduce the amount of calorie intake by 20 calories with just one serving. Eating three portions of Basmati rice a week, you are already saving 60 calories per week.
This helps to remove excess starch so the rice grains don't become too sticky. After rinsing, simply add the rice to a rice cooker or large pot and use the correct water ratio below. Basmati rice is dry and dense, so it requires more water than jasmine rice.
Brown rice is the most recommended variety for those hoping to lose weight. Loaded with dietary fibre, brown rice boosts metabolism and has 111 calories for every 100 grams.
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.
The best time to take in high GI carbohydrates like white jasmine rice is after a workout, when the insulin spike can help accelerate the rate at which amino acids are shuttled into your muscle cells. Jasmine rice is delicious and incredibly easy to digest, making it the perfect mass building post workout carb source.
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.
Jasmine rice is one such food item that is rich in fiber content. Due to this it helps in easing digestion and providing relief from digestive issues such as constipation. Presence of fiber helps to keep your gut healthy by helping the body to absorb more nutrients from the food and making your stool softer.
It's relatively high on the glycemic index.
Brown rice comes in at about the halfway mark with a score of 50, and for those who are highly sensitive to carbohydrates, this level can still induce inflammation, which can upset digestion.