Jasmine rice benefits and comparison with white rice

Jasmine rice benefits compared to white rice

Have you heard of fragrant rice? Then you know about jasmine rice. Jasmine rice benefits are numerous in addition to its pleasant smell.

Rice is a significant source of energy for millions of people around the world. It comes in many varieties, with jasmine and white rice being some of the most common. Although these two forms of rice are quite similar, there are several notable differences.

This article discusses the key similarities and differences between jasmine and white rice, as well as jasmine rice benefits.

The similarities between Jasmine rice and white rice

  • They both possess very similar nutritional profiles

Every white rice is processed, which means that the germ, bran, and husk, otherwise known as the inner core, outer layer, and hard protective, have been removed.

Consequently, this strips white rice of its fiber and many nutrients. White jasmine rice is produced this way and is categorized as white rice.

  • Although there are many different types of white rice, including Arborio, basmati, jasmine, and originario, they are all nutritionally quite similar.
  • Certain white rice naturally contains small amounts of manganese zinc, copper, magnesium, and B vitamins.
    However, owing to nutritional depletion during production, niacin (vitamin B3), thiamine (vitamin B1), magnesium, and folate are often added to white rice.

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Differences between jasmine rice and white rice

  • Jasmine rice and white rice differ in size

White rice may have a long, medium or short-grain, while Jasmine rice has a long grain size and is mainly grown in Southeast Asia, particularly Thailand.

  • Jasmine and white rice differ in texture

Jasmine rice has a fluffy and slightly sticky texture when cooked, due to this texture it is considered to have outstanding cooking quality. Whereas, the consistency of white rice can vary considerably. For example, glutinous rice, widely used in Asian desserts, is very sticky.

  • Jasmine rice and white rice differ in color

White rice is always white in color, while Jasmine rice can be black, white, brown, red, or purple.

  • Jasmine rice and white rice differ in smell

Jasmine rice is also known as “Thai fragrant rice”, owing to its nice pop-corn like fragrance. This is due to the presence of a molecule called 2-acetyl-1-pyrroline By contrast, certain varieties of white rice do not have a distinct smell.

  • Jasmine rice comes in healthier, whole-grain varieties

There is less processing of brown jasmine rice than white rice. The less processing is the reason for some of the jasmine rice benefits. Like all whole grains, only the outer husk, not the bran and germ, have been separated.

It ensures the fiber and many nutrients remain at the end of processing. 50 grams of uncooked brown jasmine rice (about 1/3 cup of jasmine rice) has the following nutritional profile:

  • 180 calories
  • 4 grams of protein
  • 1.5 grams of fat
  • 38 grams of carbs
  • 2 grams of fiber
  • 2% of the daily value of iron
  • 10% of the daily value of thiamine (vitamin B1)
  • 15% of the daily value of niacin (vitamin B3)

Because of its fiber content, brown jasmine rice tends to be lower than white rice in calories and carbs. In addition, brown jasmine rice contains calcium, iron, and potassium.

Also, red, purple, and black varieties contain varying amounts of beneficial phytonutrients from ole-grain jasmine rice. Such plant compounds have antioxidant properties that help to support your cells against damage and defend them.

Brown Jasmine rice benefits compared to white rice benefits

Since their fibrous and nutritious portions have been eliminated, both white rice and white jasmine rice are refined grains. Both white rice being refined grains renders them nutritionally similar.

As a result of their lack of fiber and protein, your body quickly digests them, potentially leading to blood sugar spikes. One major study in over 197,000 people, discovered that swapping 1/3 cup of white rice with an equal portion of brown rice each day was associated with a 16 percent reduced type 2 diabetes risk.

In comparison, by converting from white to brown rice, people with type 2 diabetes can report enhanced blood vessel function. This enhanced blood vessel function may be because unrefined, whole-grain rice like brown jasmine rice provides fiber that can help slow down sugar absorption and reduce its bloodstream buildup.

Often, brown rice comprises of phytonutrients, including anthocyanins, flavonoids, and phenolics. Such substances have a wide range of beneficial properties capable of supporting the heart and immune system.

As a consequence, whole grain jasmine rice is a healthier alternative to white rice or white jasmine rice.

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In conclusion

White jasmine rice is classified as a type of white rice. It is highly processed like all white rice, resulting in the loss of fiber and various nutrients.

Whole-grain jasmine rice varieties, however, ranging in color from brown to red to black, maybe a healthier option than white rice.

Whole grain jasmine rice benefits include providing more nutrients, fibers, and plant compounds that are helpful. Thus they should be incorporated into your diet.


What are the differences between jasmine rice and white rice?

The differences between Jasmine rice and white are as follows:

1. Jasmine rice and white rice differ in size
2. Jasmine and white rice differ in texture
3. Jasmine rice and white rice differ in color
4. Jasmine rice and white rice differ in smell

What is the similarity between jasmine rice and white rice?

The similarity between jasmine rice and white rice is that they both possess very similar nutritional profiles.

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