Why Is Jasmine Rice Good For You?

Why is jasmine rice good for you

Jasmine rice is among the most popular types of rice in Southern Asia specifically in Thailand, Vietnam, Laos, and Cambodia. Jasmine rice simply refers to long-tailed rice with a fragrant, floral aroma. Probably, you are wondering how this new type of rice can influence your kitchen as well as your health. Or in other words, is Jasmine rice good for you? This article will help you understand the overall health benefits and downsides of the jasmine rice and why jasmine rice good for you?

Why is Jasmine Rice Good for You?

Jasmine rice on its own has its special influence over our health. It's also worth noting that jasmine rice comes with two varieties of brown jasmine rice and white jasmine rice. Here are several ways on the benefits of eating jasmine rice.

  • Enhances Fiber Intake

    Fiber is a complex type of carbohydrates found in plants food. Fiber by itself offers many benefits to our bodies. For instance, fiber is useful in controlling and lowering the levels of our blood sugar. Additionally, fiber helps to control blood cholesterol levels and as well prevents constipation. Even though humans are unable to digest fiber, it's very crucial for our overall body health. Just 1 cup serving of the brown jasmine rice offers approximately 3.5 grams of fiber. White jasmine rice, on the other hand, offers about 0.6 grams only.

  • Important for Diabetics Patients

    Jasmine rice is very healthy and beneficial to patients with diabetes. According to studies, diabetic patients are required to consume a low glycemic index diet, and most varieties of rice do not fit this requirement. Brown Jasmine rice is healthy for diabetes. So, if you have diabetes and you love rice, then brown jasmine rice might be the right variety for you. Try to incorporate some in your kitchen or diet. However, jasmine white rice contains components such as starch which increase insulin and blood sugar levels. This increases the risk of type-2 diabetes, and it's not recommended in large amounts.

  • Provide Vital B Vitamins

    Vitamins are essential in our overall body health. For instance, they aid in cell metabolism and production among other vital processes. Jasmine brown rice is rich in B vitamins. That’s why it’s necessary to consume it.

  • Provides Mighty Minerals

    Minerals are essential nutrients required in the body. In fact, they aid in forming our body structure and as well helps in promoting proper functioning of our body’s system. Having insufficient minerals in the body is dangerous, and that's why it's important to incorporate foods such as jasmine rice which contains important minerals. For instance, jasmine rice is rich in iron and so jasmine rice is good for you.

  • Iron

    Just a serving of jasmine rice provides iron components in your diet. For instance, one serving of brown jasmine rice provides 1.1mg of iron, that's about 6% if the daily iron intake requirement for women, and 14% for men. Iron is vital in the body as it helps the body cells to produce energy. Additionally, iron plays an important role in supplying body tissues with oxygen thereby promoting their functioning. Studies also claim that iron boosts your immune system. Therefore, make sure that you incorporate jasmine rice in your diet especially during cold seasons.

Other Health Nutrients of Jasmine Rice

Other essential nutrients of jasmine rice include- One serving of brown jasmine rice contains approximately;

  • 5 grams of protein
  • 45 grams of carbohydrates
  • 0.44 grams of fat
  • 216 calories

When determining whether jasmine rice is healthy or not, its important to compare the two types of jasmine rice.

For instance, brown jasmine rice seems to contain more health benefits as compared to white jasmine rice nutrition. We have seen that white jasmine rice is risky for diabetic people while the brown jasmine rice possesses no such risks as its whole.

Easy Jasmine Rice Recipes

Cooking rice is one of the simplest tasks that pretty easy to master. However, it depends on how many ingredients you want to incorporate in your cooking. Here are simple recipes that can help you cook jasmine rice to perfection with little time.

Recipe 1- Boiling Jasmine Rice


  • Water
  • 1 cup of jasmine rice


  • Rinse the rice in water
  • Drain the rice and repeat the process 1 to 2 more times till the water runs clear
  • Put 1 â…“ cups of water into a saucepan. Cover the saucepan with a lid and bring the water to boil
  • Add salt and the clean rice in the boiling water
  • Reduce the amount of heat. Allow the rice to simmer until all the water is absorbed
  • Once the rice is cooked, turn off the heat and leave the sauce covered for approximately 10-15
  • Uncover the saucepan and serve

Recipe 2


  • ¼ cup of green peas
  • 2 tablespoon olive oil
  • Chopped onions
  • 1 Bay leaf
  • 1 ½ cup of jasmine rice
  • 3 cups of water
  • Salt


  • Add oil in a large saucepan
  • Use a medium-low heat to heat the oil
  • Add saute and onions and allow them to cool for about 2 minutes
  • Add in the bay leaf, green peas, and jasmine rice
  • Add 3 cups of water and salt into the saucepan
  • Using medium heat, allow the rice to a quick simmer
  • Lower the heat and allow the rice to simmer lightly until all the water is absorbed.
  • When the rice is cooked, turn off the heat and cover the rice for a few minutes
  • Serve

When it comes to filling some of the affordable side dishes, am sure rice is near the top of your list. And, next time you go shopping, why don't you try out this fantastic jasmine rice. In fact, it's a perfect choice for pairing with dishes such as curries, and biryani. And, if you have been in the state of asking, is jasmine rice good for you? Now you have the answer. Make sure you incorporate it into your diet in order to enjoy a variety of health benefits in your meal plan. However, make sure you eat it in moderation as it is a little bit higher in calories.


Catherine Nderi

Catherine is a dedicated freelance health and science writer committed to excellence and professionalism. She specializes in health topics including diet and nutrition, immune-related diseases, surgery, and cancer.