If you are looking to try new flavours with rice, here’s a healthy option that you can opt for jasmine rice. This rice with its fragrant aroma and delicate texture is a wholesome grain with several health benefits. When it comes to colour, white rice is always white, however, jasmine rice can be white, brown, red, purple, or black. We spoke to Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who listed the health benefits of jasmine rice and also stated the side effects associated with it.
Health Benefits of Jasmine Rice
Rich in Nutrients
Jasmine rice is a good source of essential nutrients, including vitamins and minerals. It contains notable amounts of niacin, thiamine, and selenium, contributing to overall health and well-being.
Energy Boost
Jasmine rice is an excellent energy source as it is a complex carbohydrate. “Cooked jasmine rice contains 180 calories per cup. The starch found in the rice will be converted into fuel, supplying energy and strength to your body. This provides a sustained release of energy, making it an ideal choice for athletes and those with active lifestyles”, informed Dr Singhwal.
Boosts Immunity
Jasmine rice is a valuable addition to your diet as it enhances immunity due to the presence of phytonutrients and iron in it. Dr Singhwal said, “It facilitates the rapid production of red blood cells, which play a crucial role in combating infections by capturing pathogens, neutralising them, and presenting them to immune cells.”
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Low in Fat
For those aiming to maintain a healthy diet, jasmine rice is a low-fat option. It supports weight management and can be part of a balanced, nutritious meal plan.
Gluten-Free
Jasmine rice is naturally free of gluten, making it a suitable choice for people with gluten sensitivities or celiac disease. It offers a safe and versatile alternative to wheat-based grains.
Antioxidant Properties
Jasmine rice contains antioxidants that help combat free radicals in the body. These antioxidants contribute to reducing inflammation and supporting the immune system.
Prevents Digestive Issues
Jasmine rice stands out as a food rich in dietary fibre. It aids in the digestive process and offers relief from common digestive problems like constipation. The fibre content contributes to maintaining a healthy gut, enhancing nutrient absorption from food, and promoting softer stools.
Beneficial For Pregnant Women
“Jasmine rice contains a good amount of folic acid, which is suitable for pregnant ladies. Including jasmine rice in your regular diet lowers the risk of neural tube defects and birth defects in newborns”, added Dr Singhwal. Also, sufficient levels of folic acid in the mother's body contribute to the proper growth and development of the child.
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Side Effects Of Jasmine Rice
While there are many benefits of jasmine rice, it’s crucial to take a look at its side effects as listed by the expert:
Increases Blood Sugar Level
People with diabetes need to be careful when consuming jasmine rice as it has a high glycemic index, similar to other types of rice. It can cause a rise in your blood sugar levels and pose potential challenges.
Contains Arsenic
According to the 2016 report from the Food and Drug Administration (FDA) on arsenic in rice and rice products, there is an increased cancer risk associated with rice consumption, and unborn babies are vulnerable to negative health impacts from maternal intake.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your dietician before adding anything to your diet, especially if you are dealing with any health conditions.]