Rice is a staple food for billions of people around the world. Two of the most popular types of rice are white rice and jasmine rice. Many people wonder if jasmine rice is healthier than regular white rice.
Quick answer
Jasmine rice is slightly healthier than white rice due to its higher fiber and antioxidant content. However, both types of rice are relatively high in carbohydrates and low in fiber. Jasmine rice has a slightly lower glycemic index, meaning it may produce a slower rise in blood sugar than white rice. Overall, both can be enjoyed in moderation as part of a balanced diet.
Nutritional comparison
To understand if jasmine rice is healthier, we need to look at the nutrition facts:
Macronutrients
A 100 gram serving of cooked white rice contains:
- 130 calories
- 0.3 grams fat
- 28 grams carbohydrates
- 2.7 grams protein
A 100 gram serving of cooked jasmine rice contains:
- 130 calories
- 0.2 grams fat
- 28 grams carbohydrates
- 2.7 grams protein
As you can see, jasmine rice and white rice have identical amounts of the main macronutrients – calories, protein, carbohydrates and fat. So in terms of macronutrients, they are equally as healthy.
Fiber
However, when we look beyond macronutrients, some differences emerge. One of these is fiber content:
- White rice: 0.4 grams fiber per 100 grams
- Jasmine rice: 0.7 grams fiber per 100 grams
Jasmine rice provides close to double the amount of fiber compared to white rice. Fiber is important for digestive health, heart health, stabilizing blood sugar levels and weight control.
Vitamins and minerals
Both types of rice are relatively low in vitamins and minerals, since the bran and germ are removed during processing. However, jasmine rice contains slightly higher levels of some vitamins and minerals, including:
- Thiamin: 5% DV in jasmine rice vs 2% DV in white rice
- Niacin: 5% DV vs 3% DV
- Folate: 7% DV vs 2% DV
- Magnesium: 5% DV vs 3% DV
Again, the differences are relatively small, but jasmine rice comes out slightly ahead in terms of vitamin and mineral content.
Phytonutrients
Another area where jasmine rice is healthier than white rice is antioxidants and other beneficial plant compounds known as phytonutrients. Research shows jasmine rice contains higher levels of antioxidants than white rice.
Antioxidants help protect the body from damage caused by free radicals and oxidative stress. This protects against chronic diseases like heart disease, diabetes, cancer and neurological decline.
Some of the main antioxidants found in jasmine rice include:
- Lutein: This carotenoid antioxidant may promote eye health and reduce age-related macular degeneration.
- Beta-carotene: A carotenoid that converts to vitamin A. It has antioxidant properties that may reduce cancer risk.
- Gamma-oryzanol: An antioxidant that may lower cholesterol levels and reduce menopause symptoms.
- Ferulic acid: A polyphenol antioxidant with anti-diabetic and anti-tumor effects.
So the higher antioxidant content gives jasmine rice an advantage over white rice when it comes to health and disease prevention.
Glycemic index
The glycemic index (GI) is a measure of how quickly a food spikes blood sugar levels. Foods lower on the glycemic index cause a slower, more gradual rise in blood sugar compared to high GI foods.
White rice has a high GI, typically in the range of 70-80. Jasmine rice has a slightly lower GI around 60-70. So jasmine rice produces a more gradual blood sugar response compared to regular white rice.
This makes jasmine rice a better choice for those looking to control blood sugar levels, such as people with prediabetes or diabetes.
Which rice contains more arsenic?
Rice has a tendency to take up heavy metals like arsenic from soil and water. Since arsenic is a known carcinogen, this is concerning when it comes to rice consumption.
Several studies have compared arsenic levels in different rice varieties. The findings indicate:
- White and brown rice have higher arsenic levels compared to jasmine and basmati rice.
- Jasmine and basmati rice grown in India or Pakistan tend to have lower arsenic levels than rice from the U.S.
- Rinsing and cooking rice in excess water can reduce arsenic levels by up to 60%.
So jasmine rice, especially those grown in Asia, tends to contain less arsenic than white rice. Rinsing thoroughly and cooking rice properly reduces arsenic exposure for both types.
Summary
Based on the nutritional profile and health-promoting compounds found in jasmine rice, it is slightly healthier than white rice. However, both can be enjoyed in moderation as part of an overall balanced diet. To maximize the health benefits of rice consumption:
- Opt for jasmine or basmati rice over white rice varieties when possible.
- Rinse rice thoroughly before cooking.
- Cook rice in a large excess of water which is drained off after cooking.
- Limit portion sizes to 1/4 to 1/2 cup cooked rice at meals.
- Balance rice with plenty of vegetables, healthy fats, protein foods and other fiber-rich carbohydrate sources.
Following these simple tips can help maximize the nutritional value you get from rice while limiting potential downsides.
Health benefits
Both jasmine and white rice offer some health benefits, including:
Easy to digest
Rice is generally well tolerated and easy to digest, even for those with sensitive stomachs. The starch in rice is easily broken down compared to other complex carbs.
Gluten-free
Rice naturally contains no gluten, making it a staple food for those with celiac disease or gluten intolerance.
Low in fat and sodium
Both jasmine and white rice are naturally low in fat and sodium. They can be part of a healthy diet for managing conditions like heart disease, high blood pressure and kidney disorders.
High in nutrients like manganese and selenium
Rice provides small amounts of important nutrients like manganese, selenium, iron and B vitamins. Just one serving meets between 5-10% of your daily needs for these nutrients.
May lower cholesterol
Some research indicates that white rice consumption lowers cholesterol levels, including LDL (bad) cholesterol. This is attributed to nutrients like gamma-oryzanol and other plant compounds found in rice.
Associated with reduced colorectal cancer risk
Observational studies link white rice consumption with up to a 50% lower risk of colorectal cancer, especially in Asian populations that eat it frequently.
Downsides to eating rice
While rice offers some benefits, there are also some potential downsides to keep in mind:
High glycemic index
The main concern with white rice is the high glycemic index, which can promote insulin resistance, raise triglycerides and increase diabetes risk.
Low in fiber
Most white rice varieties are low in fiber, providing less than 10% of the daily adequacy for fiber in a standard serving. Fiber is important for digestion, heart health and more.
May contain traces of arsenic
Rice tends to absorb arsenic from water and soil, and some rice varieties contain higher levels. Consuming high amounts of arsenic over long periods is associated with increased risk of certain cancers.
Low in nutrients
Since the bran and germ are removed, white rice is lower in many nutrients including B vitamins, iron and magnesium compared to whole grains.
Rice alternatives
For those looking to reduce rice consumption, there are many delicious whole grain alternatives:
Quinoa
Quinoa is a highly nutritious pseudo-grain that contains more protein than rice. It also provides more fiber, antioxidants, vitamins and minerals.
Oats
Oats provide beta-glucan fiber to improve cholesterol levels, lower blood sugar response and increase satiety. They also contain more antioxidants than rice.
Amaranth
Amaranth is an ancient grain that provides ample fiber, protein and micronutrients like vitamin C, folate and magnesium.
Buckwheat
Despite the name, buckwheat is gluten-free and high in nutrients like copper, manganese and magnesium. It has a lower GI than rice and unique antioxidant compounds.
Millet
This gluten-free seed is rich in vitamins and minerals like niacin, thiamin, phosphorus, manganese, tryptophan and fiber. It has a similar texture to couscous.
Chia seeds
Chia seeds are very high in fiber, protein, omega-3 fatty acids and various micronutrients. Just two tablespoons provides 10 grams of fiber.
Cauliflower rice
Riced cauliflower makes a low-carb rice alternative. While not as nutritious as other options, it’s very low in calories and carbs.
How to make rice healthier
There are simple ways to boost the nutrition in rice dishes:
1. Opt for brown rice
The bran layer gives brown rice four times the fiber of white rice, plus more B vitamins, iron, zinc, magnesium and other minerals. The germ provides polyphenol antioxidants.
2. Mix in legumes and vegetables
Adding beans, peas, edamame or tofu boosts protein content. Adding veggies like carrots, spinach or tomatoes increases fiber, vitamins, minerals and antioxidants.
3. Sprinkle on nuts, seeds or herbs
Top rice dishes with chopped nuts or seeds like almonds, walnuts, flax, chia and hemp. These provide healthy fats and phytochemicals. Herbs like parsley or cilantro add vitamins like vitamin K.
4. Use a seasoning blend
Look for rice seasoning that includes spices like turmeric, garlic, ginger or cinnamon to amplify flavor and health benefits.
5. Prepare it properly
Rinsing rice before cooking and using lots of water that’s drained off after cooking can decrease arsenic levels by up to 60%.
How much rice is healthy per day?
Enjoying rice in moderation as part of a balanced diet is unlikely to have negative effects on health:
- 1/4 to 1/2 cup (50-100 grams) cooked rice 1-2 times daily should be fine for most healthy adults.
- Limit to 1/4 cup (50 grams) or less per meal for those with diabetes or metabolic syndrome trying to control blood sugar levels.
- Athletes, more active individuals and healthy teenagers can often tolerate greater amounts of up to 1 cup (200 grams) 1-2 times per day.
For most people without diabetes or metabolic concerns, the recommended serving is around 1/3 cup (70 grams) cooked rice per meal.
Additionally, pair rice with foods that provide fiber, protein and healthy fats to balance out the carb content and help control appetite and blood sugar response.
The bottom line
Based on its nutritional profile, jasmine rice is slightly healthier than white rice, but the differences are minor. Both can be enjoyed in moderation as part of an overall healthy diet, along with plenty of fruits, vegetables, lean proteins, fiber, nuts and seeds.
To maximize health benefits, choose jasmine or basmati rice over white varieties when possible. Also rinse rice before cooking and prepare it with excess water to reduce arsenic levels.
At the end of the day, jasmine rice is just a slightly more nutritious form of white rice. While it provides some benefit, there are healthier carb sources like whole grains, legumes and starchy vegetables to emphasize in your diet.
