Basmati rice is a healthier option than jasmine rice for three reasons — more nutrients, less arsenic, and lower glycemic index.
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.
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.
Jasmine rice hails from Thailand, while basmati comes from India and Pakistan. They're both long grain varieties, which means they cook up fluffy and not very sticky. Their grains also remain distinct, although jasmine is plumper, softer, and a bit more moist than basmati, which has a firmer chew and drier character.
This variety of rice can also become a good food choice to be included in the diets of athletes or people who engage in exercises in which we need endurance. Both white and brown jasmine rice can fuel up the glycogen in our muscles, which is essential for smooth and high-intensity workouts.
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.
Jasmine rice is a high-carbohydrate food and consuming excessive amounts of carbohydrates can raise blood sugar levels. If you have diabetes or are prediabetic, you may want to limit your intake of Jasmine rice and other high-carbohydrate foods. Talk to your doctor or dietitian about the best diet for you to follow.
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.
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.
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.
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.
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.
White rice -- particularly basmati, jasmine and pre-cooked “instant” rice -- tends to have lower concentrations of arsenic than brown rice because arsenic accumulates in rice bran. Rice varieties grown in California or imported from Southeast Asia are often lower in arsenic than rice grown in other parts of the U.S.
Have you even wondered why Asian countries have eaten white rice for thousands of years, not brown? Because brown rice is full of phytates and lectins, which bind to vitamins and minerals and prevent them from being absorbed. Phytates are anti-nutrients found in grains and legumes.
As far as grains go, rice is up there in terms of consumption. But when it comes to nutrition in jasmine rice vs. brown rice, the brown rice might make the healthier option. As a whole grain, your body utilizes the carbohydrate and protein content of brown rice more than white.
Did you know that rice is the only starch that does not cause gas? Try this delicious Jasmine Rice with Coconut & Cherries.
Jasmine Rice is traditionally grown in the humid climate of Thailand and other Eastern Asian countries where it is often used in pad thai and fried rice dishes.
Jasmine rice is a long-grain variety of Oryza sativa, commonly known as Asian rice, that grows mostly in Thailand, Cambodia, Laos, and Vietnam. It's widely consumed throughout Asia, India, and the Middle East, where rice is a main staple of the diet and plays a central role in almost every meal.
Rice Helps Recovery & Stay Injury-free
After strenuous workouts, muscles need to take in carbohydrates to help replenish the glycogen (energy stores) lost during exercise. The same carbohydrates also help to start muscle protein synthesis so that athletes can repair and tackle the next workout with ease.
The everyday rice that Japanese people eat — is a type of rice called Japonica rice. Japonica rice is known for its stickiness that is perfect for eating with chopsticks and holds together well. Compared to what you might consider “white rice” outside of Japan, it is less dry and with shorter grains.
If we look at the economics of Basmati vs. Jasmine rice, the Indian grain comes out on top due to the higher standards of cultivation and greater global demand. According to the finance experts at the Penny Hoarder, Basmati can cost up to twice as much per ounce, compared to Jasmine.
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.