One of the most popular foundational foods in the world is rice.
This is because rice is an easily-accessible and a less expensive source of energy than other goods.
There are over 40,000 varieties of rice cultivated all over the world, these varieties can be categorized into two major groups; long grain (all-purpose) and speciality rice.
Jasmine rice, also known as Thai fragrant rice is an aromatic long grain rice that originates from Thailand.
The rice is subtle than the basmati rice and it’s characterized by a flowery aroma and a delicious, natty taste. Its grains are long and slender and when cooked its texture is slightly sticky and soft than all the other long-grained rice.
The benefits of jasmine rice are many and its brown variety exudes more than the white rice.
Basic Nutritional Benefits of Jasmine Rice
To give you more insight into the benefits of jasmine rice we will start by highlight its nutritional facts.
Jasmine rice is a low protein grain, a cup serving of cooked jasmine rice is estimated to contain:
- 4.2 g proteins
- 0.63 g fiber
- 200 calories
- 2.3 mg niacin
- 44.5 g carbohydrates
- 1.9 mg iron
- 0.26 mg thiamine
- 11.8 mcg selenium
- 0.44 g total fats
Going by a 2000 calories diet plan a day we deduce the following from the nutrition value of jasmine rice:
- The value protein contained in jasmine rice is 10% of you required daily value (DV). This makes jasmine rice one of the highly recommended low protein diet food for people suffering from liver or kidney problems.
- When you eat jasmine rice your body gets quick energy because the carbohydrates are provided in form of glucose (complex carbohydrates). This makes it an essential food for sports people e.g. athletes who require adequate energy before, during, and after workouts.
- Jasmine rice is one of the best sources of thiamine, niacin, selenium and iron. The amounts of these nutrients found in cooked jasmine rice are about 10-20% of the required daily values.
Although this type of rice is undoubtedly very healthy, there are 2 specific reasons that you might need to actually avoid it and consider another form of nutrition.
Diabetics are high advised to adopt low glycemic index meal plans.
This automatically rules out white jasmine rice because it has a high starch content and it is capable of raising blood sugar levels.
Therefore, if you are a diabetes patient brown jasmine rice is highly recommended as the safest and healthiest option.
A bodybuilder should eat steamed brown jasmine rice because it has a higher nutrition value than the white counterpart.
It may take you long to cook brown jasmine rice but in return, you will get more minerals, fiber, and vitamins.
It is also rich in niacin, magnesium, potassium, calcium, and phosphorous which are essential mineral in building muscle tissues.
Whilst there are many types of rice that all exhibit certain healthy qualities, the following are the health benefits of jasmine rice:
Boost Fiber intake
White jasmine rice provides 0.63g (10% of the DV) of dietary fiber, while the brown variety provides 3.5 g (14% of the DV) per a 1-cup serving.
Dietary fiber or roughage provides a number of health benefits although the human digestive system doesn’t digest it.
This insoluble fiber aids the digestive system and helps flush food out effectively via the gastrointestinal tract.
The fiber is also very important in preventing constipation by softening the stool. Besides, it is very vital as it helps control cholesterol and blood sugar levels in the body.
Jasmine rice is a good source of vital vitamins which are endowed with powerful cancer-fighting properties.
Niacin (vitamin B3) is one of the crucial vitamins provided by jasmine rice.
Niacin helps protect the insulin-producing cells, this makes it a very important vitamin to children as it helps reduce the risk of type one diabetes (4)
This vitamin also eases arthritis and helps improve the functioning of the brain.
Another crucial vitamin found if jasmine rice is thiamine or vitamin B1 (5).
Thiamine is involved in the production of energy in the body, it supports the enzyme system (pyruvate dehydrogenase system), which releases energy for the body.
Other health benefits of thiamine include; memory and appetite improvement, aids digestion, prevents Alzheimer’s disease, promotes proper cardiac function, helps in the formation of red cells etc.
Other vitamins found in jasmine rice are of great benefit as they help improve and maintain skin health.
Furthermore, the vitamin helps in body cells formation boosts metabolism and supports other vital body processes.
Provide Essential amino acids
The international rice research institute IRRI records that jasmine rice is more filling and has a modest protein content.
However, this rice contains 8 essential amino acids which cannot be produced in the body. This makes jasmine rice crucial for maintaining metabolism and healthy, functioning muscles.
Supplies Crucial Minerals
Minerals are essential in maintaining proper system functions and overall body health. Jasmine rice supplies small but sufficient amounts of mighty minerals to your body.
Magnesium is vital in the body, it helps the muscles of the digestive system to relax thereby relieving constipation.
It also plays a very important role in body muscle contractions and neuromuscular signals. Magnesium deficiency can cause muscle spasms and aches in the body.
Magnesium is also heavily involved in the regulation of potassium and calcium in the body. Other health benefits of magnesium includes treating insomnia, calming the nerves, improving energy levels, preventing osteoporosis, etc.
Jasmine rice supplies phosphorous to the body.
Phosphorus is important in the body as it helps in cell repair, improves brain function, protein formation, and regulating hormone balance (6).
This mineral is also important in eliminating muscle weakness and maintaining a healthy digestive system.
The benefits of jasmine rice are countless and it is easy to see why this rice is very popular.
The international rice research institute IRRI points out that the brown variety of jasmine rice is more nutritious than the white variety.
They specify that brown jasmine rice has two time fiber, three times magnesium and five times vitamin E.