Jasmine Rice Benefits

is jasmine rice healthy?

is jasmine rice healthy?

Both jasmine and basmati rice are fragrant ranges that make an excellent alternative to plain long grain white rice. You’ll discover these rices commonly used in a range of Middle Eastern and Indian meals.

Although jasmine and basmati rice are frequently used interchangeably, there are some differences between these two types of rice that you need to know about.

What Is Jasmine Rice

Jasmine rice is originally from Thailand and is frequently used in Southeast Asian cooking. This is a long grain variety of rice that has a subtle flower scent and a soft, sticky texture when prepared. The grains are likewise shorter and thicker than basmati rice.

Before cooking it’s crucial to wash the rice to remove any dust and excess starch. Jasmine rice is typically prepared by steaming or using the absorption approach, which simply suggests the it’s prepared in a determined quantity of water which is totally soaked up by the rice.

Rice, a foundation food for lots of people around the globe, and offers an inexpensive, typically easily accessible source of nutrition in areas where other food might be in brief supply.

Jasmine Rice Nutrition

One cup of prepared jasmine rice includes 4.2 g protein, 44.5 g carbohydrates, about 200 calories, 0.63 g fiber, 2.3 mg niacin, 0.26 mg thiamine, 1.9 mg iron and 11.8 mcg selenium. Total fats equal 0.44 g. Jasmine rice signs up as a “good” source of niacin, thiamine, iron and selenium because the amounts found in the prepared product variety in between 10 and 20 percent of the recommended daily requirement. Jasmine rice also supplies vitamins B1 and D. Researchers at the International Rice Research Institute hope to further enhance rice with greater nutrient levels through biotechnology and enhanced growing methods.

Nutrition facts of Jasmine Rice (per 1 cup, 45gr)
Calories 640 Sodium 0 mg
Total Fat 0 g Potassium 0 mg
Saturated 0 g Total Carbs 144 g
Polyunsaturated 0 g Dietary Fiber 0 g
Monounsaturated 0 g Sugars 0 g
Trans 0 g Protein 12 g
Cholesterol 0 mg
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 32%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Is Jasmine Rice Gluten Free?

Is white jasmine rice gluten free? Yes, it is. No matter how you approach gluten, it’s practical to understand that all rice, in its natural type, is gluten-free! This includes every variety of brief, medium or long grain rice. From brown whole grain rice to enriched white rice as well as unique ranges like jasmine, basmati, red and black. Wild rice, which is technically not rice however a water grass by the taxonomic name Zizania, is likewise naturally gluten-free.

Health Benefits of Jasmine Rice

When combined with drinking plenty of water, eating jasmine or any other variety of rice– particularly entire grain, or brown, jasmine rice – avoids constipation. Because brown jasmine rice includes a reasonable quantity of insoluble fiber, it can benefit food digestion by assisting flush food rapidly through the intestinal tract and softening stools. The vitamins and minerals in jasmine rice benefit the skin, might help avoid specific cancers and provide quick energy, given that its is a complex carbohydrate. It’s also a low-fat, sodium-free food.

Low-Protein Staple Food

Inning accordance with Ellen Roggemann’s “Fair Trade Thai Jasmine Rice” 2005 research study through Occidental College, rice consists of 55 to 80 percent of a Thai individual’s average day-to-day caloric intake. While rice is filling and does have some vitamins and nutrients, its protein content is “modest,” inning accordance with the International Rice Research Institute, despite consisting of 8 amino acids. Consuming foods which contain essential amino acids not produced in the body is essential for preserving healthy, working muscles and metabolic process. The IRRI also specifies that brown jasmine rice is “a little more nutritious than enriched white rice, with two times as much fiber, five times the vitamin E, and three times the magnesium.”

Health Concerns

The jasmine rice possibly most familiar to the Western palate is long-grained, smooth-textured and pearly white. Entire grain, or brown, jasmine rice keeps the bran, or outer husk. Brown jasmine rice is more healthy and higher in fiber than the white, water-milled variation. White jasmine rice is a starchy, refined food and, as such, momentarily raises insulin and blood sugar levels. Therefore, a diet high in refined foods, such as white rice, might increase the risk of Type 2 diabetes. Brown rice, on the other hand, positions no increased risk towards this type of diabetes, according to Healthnotes.


Last modified: September 22, 2017

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