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Jasmine Rice Health Benefits, Nutrition Facts


Jasmine rice is subtler compared to normal basmati rice and in native to Thailand. It is a long grained rice just like the basmati rice, but comparatively stickier than most other long grained rice varieties. Brown jasmine rice is the unpolished version of jasmine rice and is very popular among health conscious people. It is extremely rich in a number of essential nutrients such as vitamins, minerals and fiber. One of the well-known jasmine rice benefits is that it can prevent constipation problems.
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Jasmine rice is a rich source of insoluble fiber that aids in digestion and helps in flushing out food effectively through the gastrointestinal tract. The fiber content in jasmine rice also helps in softening the stools thereby preventing constipation. One of the most important health benefits of jasmine rice is that it can help prevent certain types of cancers. The vitamins and minerals found in this rice variety have powerful cancer-fighting properties. These nutrients are also beneficial in improving and maintaining good skin health. Furthermore, jasmine rice contains complex carbohydrates that help in providing instant energy. Being sodium-free and low fat, it assists in weight loss and maintaining good cardiac health. Jasmine rice is also rich in essential amino acids that are required for the proper functioning of muscles in the body and maintaining healthy metabolism.

Nutrients in Jasmine Rice


It is important to consider some of the important jasmine rice nutrition facts to get more knowledge about this variety of rice. A cup of jasmine rice contains 4.2 grams of protein, which makes it a low protein food. Protein, just like fiber, is a nutrient that must be consumed everyday for maintaining optimum health. However in the case of people suffering from kidney or liver problems, low protein foods are highly recommended. Jasmine rice can, therefore be an important part of a low protein diet plan for such people. Similarly, a cup of this rice contains 44.5 grams of carbohydrates that in the form of glucose provide quick energy to the body. This nutrient is especially important for athletes and sports persons who require additional energy before and after workouts. In the case of brown jasmine rice, nutritional value in terms of fiber content is much higher than white jasmine rice. Fiber is extremely important for regularizing stools, maintaining good colon health and reducing cholesterol levels in the body. Niacin and iron are two of the other important nutrients in jasmine rice. Niacin helps in converting carbohydrates into glucose, while iron is required for the production of red blood cells in the body. Jasmine rice does not contain any fats and is therefore a good food to be included in a weight loss diet. Its lack of fat also means that it is beneficial for maintaining good cardiovascular health. Also see nutritional benefits of black rice

Calorie Count:

The calories in jasmine rice mostly come from its starch content. It is stickier than most other rice varieties, which means that its starch content is higher. A cup of cooked white jasmine rice contains at least 205 calories, which is around 10% of the daily calorie value. On the other hand, in ¼ cup of dry jasmine rice calories would roughly be around 160, which is almost 8% of the daily calorie value. The daily value estimated is assuming a daily diet of 2000 calories. In the case of dry jasmine rice, the total calories are divided into carbohydrates and proteins where 148 calories come from carbohydrates and 12 calories come from proteins. Similarly, brown jasmine rice in a cooked form also has 205 calories. Even though the calorie value is the same for white and brown jasmine rice, brown rice is much more nutritious than white jasmine rice. It is richer in manganese that helps produce energy from carbohydrates and proteins. It is also richer in selenium and fiber, both of which lower the risk of colon cancer and enhance overall health. Brown jasmine rice is also beneficial in lowering cholesterol levels in the body.

For Diabetics:

Diabetes patients usually need to follow a low glycemic index diet and therefore most varieties of white rice are unsuitable for such patients. White jasmine rice is high in starch content and a refined food that raises blood sugar levels and insulin in the body. As a result, the risk of type-2 diabetes increases. Brown jasmine rice for diabetes patients is, therefore, a healthier and safer option compared to its white counterpart. Brown jasmine rice is much higher in fiber content compared to white jasmine rice. Apart from its rich fiber content, brown jasmine rice contains higher amounts of nutrients like polyphenols, phytic acid and healthy oils that are all beneficial to type-2 diabetes patients as well as hyperglycemic individuals. It is important to keep in mind that eating 5-6 servings of white rice every week can actually increase the risk of type-2 diabetes, whereas eating 2-3 servings of brown jasmine rice every week actually reduces the risk of type-2 diabetes.

Build your body:

Similarly, brown jasmine rice for bodybuilders is healthier than white jasmine rice. It is also best when bodybuilders eat steamed brown jasmine rice instead of cooked rice, as it is higher in nutritional value. Although brown jasmine rice takes a longer time to cook, it contains more vitamins, minerals and fibers as compared to white jasmine rice. Brown jasmine rice is rich in magnesium, phosphorous, niacin, potassium and calcium. These are extremely vital for building muscle tissue. Brown jasmine rice combined with protein foods and vegetables makes a good balanced diet for bodybuilders. Brown jasmine rice is also good for atherosclerosis and high blood pressure. Studies have shown that brown rice contains a component called subaleurone that works against an endocrine protein known as angiotensin II, which is responsible for the development of atherosclerosis and high blood pressure. It is, therefore safe to say that regular consumption of brown jasmine rice is much healthier than white jasmine rice.
Submitted on January 16, 2014
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