Jasmine Rice: Learn its benefits and 8 ways to use it

If you’re a Thai or Vietnamese food lover, jasmine rice will be an essential ingredient you’ll order to accompany all those delicious curries! The popcorn-like scent and long texture of the grains say it all! Although both white rice and jasmine rice look the same from a distance, they are different categories of rice, each with their own characteristics and uses.

Health Shots got in touch with dietician Garima Goyal and she told us how to separate the two. “Jasmine rice is a special variety of long grain rice known for its unique aromatic qualities and distinct flavor profile. A stickier rice pairs perfectly with sushi or some stir-fries,” she says. And we all know that sushi is great for losing weight.

Is jasmine rice healthy?

Jasmine rice, like most foods, is healthy as long as it is not consumed excessively. Here are a few parameters that define the nutritional profile.

1. Calories

Jasmine rice is relatively calorie dense. Calorie content may vary slightly depending on factors such as cooking method and specific rice variety.

2. Carbohydrates

The majority of the calories in jasmine rice come from carbohydrates. These carbohydrates consist mainly of starch, which is the body’s primary source of energy.

3. Protein

Jasmine rice is not a significant source of protein. Although it contributes some amino acids, rice is considered an incomplete protein source because it lacks some essential amino acids.

4. Fat

Jasmine rice is naturally low in fat. If rice is prepared with added oils or fats, the fat content may increase slightly.

5. Fiber

White jasmine rice, like other white rice varieties, is lower in fiber compared to brown rice.

What are the benefits of jasmine rice?

Garima Goyal says Jasmine rice offers many potential benefits, making it a popular choice in many cuisines.

1. Aromatic qualities

It has a natural scent similar to popcorn or pandan leaves. This aromatic quality can enhance the overall sensory experience of a dish.

2. Flavor

Jasmine rice has a slightly sticky texture when cooked, making it easy to pick up or shape with chopsticks.

3. Versatility

It complements a variety of flavors and can be paired with different proteins, vegetables, and sauces, making it a versatile base for many dishes.

4. Easily digestible

Jasmine rice is easily digestible. This quality can be beneficial for people with sensitive digestive systems or those recovering from illness.

5. Energy source

Jasmine rice consists primarily of carbohydrates, which provide a quick and effective source of energy.

6. Low fat content

Jasmine rice is naturally low in fat, which may be advantageous for those looking to manage their fat intake or follow a low-fat diet.

Does jasmine rice have any disadvantages?

Although jasmine rice has its advantages, it also has some potential disadvantages to consider. First, jasmine rice is low in fiber compared to brown rice. “The milling process removes the outer bran layer, reducing the fiber content. This also results in the loss of some vitamins and minerals,” explains Goyal.

White rice, including jasmine rice, has a higher glycemic index compared to brown rice. “This means it can cause a faster rise in blood sugar levels. It’s also calorie-dense, so be careful,” says Goyal.

Additionally, compared to brown rice and other whole grains, Jasmine rice contains fewer antioxidants due to the removal of the bran layer.

How can you include jasmine rice in your diet?

Incorporating jasmine rice into your diet can be done in a variety of ways to add flavor and versatility to your meals.

1. Use jasmine rice as a main course base

Use jasmine rice as the base for main dishes such as stir-fries, curries, or stews. Its slightly sticky texture blends well with sauces or savory dishes, absorbing and complementing flavors.

2. Jasmine rice as a side dish

Serve jasmine rice as a side dish with grilled or roasted meat, vegetables or seafood. Its neutral taste allows it to enhance the overall dish without overpowering other ingredients.

3. Fried rice

Make a delicious fried rice using cooked and cooled jasmine rice. Stir-fry with vegetables, protein (like chicken, shrimp, or tofu) and your favorite toppings for a quick and delicious meal.

4. Sushi

Jasmine rice can be used to make sushi rice for homemade sushi rolls. To get the characteristic sushi rice flavor, season the rice with a mixture of rice vinegar, sugar and salt.

5. Rice

Prepare a fragrant rice pilaf by sautéing aromatics such as onion and garlic before adding the jasmine rice. Cook in broth or water and add ingredients like nuts, dried fruit or herbs for extra flavor.

6. Salads

Add cooled, cooked jasmine rice to salads for added texture and substance. Combine with fresh vegetables, herbs and a light sauce for a refreshing side or main dish.

7. Desserts

Explore its dessert applications by preparing rice pudding or other desserts using jasmine rice. Cook it with milk, sugar and vanilla for a simple and comforting rice pudding.

8. Soup Thickener

Add cooked jasmine rice to soups to add thickness and filling. It works well in both traditional and exotic soup recipes.