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Is Jasmine Rice Good For Weight Loss: A Comprehensive Guide By Dietryplus

In nutrition, there are conflicting opinions and conflicting advice about weight loss. Among the foods that often spark debate is rice, which some claim is a saboteur of weight loss, while others insist it contributes to a healthy, balanced diet. Jasmine rice is frequently a fragrant and popular variety in this discussion.

This article will cover the topic is jasmine rice good for weight loss and how it can help you achieve your weight loss goals.

What is Jasmine Rice? 

Rice with jasmine fragrance is grown primarily in Thailand. A unique aroma that evokes pandan and popcorn is associated with its sweet, nutty flavor and distinctive aroma. Many Asian dishes use jasmine rice, including stir-fries, curries, and fried rice. The carbohydrates in jasmine rice provide your body with energy. Additionally, it contains manganese and selenium, two essential minerals.

Is Jasmine Rice Good For Weight Loss

Also Read: Is Rice Keto

Nutritional Value of Jasmine Rice

Jasmine rice has different nutritional values depending on whether it is white or brown. White jasmine rice has been milled to remove the bran and germ, reducing its fiber and nutrient content. Whole grains, such as brown jasmine rice, contain bran and germ, making them more nutritious.

Nutritional value of 100 grams of cooked jasmine rice:

NutrientWhite Jasmine RiceBrown Jasmine Rice
Protein4 grams4 grams
Fat0 grams1 gram
Carbohydrates36 grams39 grams
Fiber0.7 grams2 grams
Iron1.9% DV2% DV
Thiamine (vitamin B1)10% DV15% DV
Niacin (vitamin B3)15% DV20% DV


Is Jasmine Rice Good for Weight Loss?

Jasmine rice is a white rice with a delicate aroma and a slightly sticky texture. Many parts of Southeast Asia eat it as a staple food, and other parts of the world are also gaining popularity.

A cup of jasmine rice provides approximately 180 calories. Also, it is a good source of fiber in addition to carbohydrates, protein, and fiber. It is essential to recognize, however, that jasmine rice is a processed product that has lost some of its nutritional value due to the processing process.

Several factors, including your diet and activity level, determine whether jasmine rice is beneficial for weight loss. It is necessary to consume fewer calories per day than you burn to lose weight. Consuming jasmine rice in moderation can be part of a healthy weight-loss diet.

Related: Is Rice Good For Weight Loss

Is Brown Jasmine Rice Good for Weight Loss?

Yes, brown jasmine rice is beneficial for weight loss. Whole-grain jasmine rice contains more fiber and nutrients than white jasmine rice. It is possible to lose weight by eating less if you consume fiber, which helps you feel satisfied after eating. Furthermore, fiber can improve gut health and regulate blood sugar levels.

Is Jasmine Rice Good For Weight Loss

Brown jasmine rice also contains protein, an essential nutrient for weight loss. Furthermore, protein can boost metabolism as well as build and repair muscles. Furthermore, brown jasmine rice is relatively low in calories. About 160 calories are contained in one cup of cooked brown jasmine rice. Weight loss or maintenance is therefore made more accessible with it.

Also Read: mounjaro diet plan pdf

Is White Jasmine Rice Okay for Weight Loss?

When it comes to weight loss, white jasmine rice is not the best option. In this type of rice, the bran and germ have been removed. In this process, rice is stripped of nutrition and fiber, resulting in a higher glycemic index (GI). The GI of food measures blood sugar levels. A high GI food can cause you to feel hungry again sooner after eating, making losing weight more difficult.

Is Jasmine Rice Good For Weight Loss

The consumption of white jasmine rice is not recommended for weight loss, but it is not necessarily unhealthy. You can get energy from it since it is a good carbohydrate source. However, to lose weight, you should consume jasmine rice in moderation.


Health Benefits of Eating Jasmine Rice:

After knowing is jasmine rice good for weight loss, there are some health benefits of eating rice.

  • Good source of carbohydrates: Jasmine rice is one of the best carbohydrates in the world, which is why it provides the body with energy.
  • Low in fat: As a low-fat food, jasmine rice is a healthy choice for people trying to lose or maintain weight.
  • Good fiber: A good source of fiber, brown jasmine rice promotes feeling full and helps improve digestion.
  • Contains essential vitamins and minerals: Among the nutrients in jasmine rice are iron, manganese, and folic acid. In addition to iron, manganese supports bone health and metabolism, and folic acid is essential for pregnant women.
  • Reduces the risk of chronic diseases: Research suggests jasmine rice may reduce the risk of diabetes, heart disease, and strokes. There are several beneficial compounds in jasmine rice, including antioxidants.

Moderation and Portion Control

Jasmine rice should be consumed in moderation and in small portions for weight loss. The following tips will help you:

  • Choose Whole Grains: In the case of brown or wild rice, choose them whenever possible. In addition to being higher in fiber, these options provide more sustained energy, which helps keep you fuller for a longer period.
  • Balanced Meals: Add lean proteins, such as chicken, fish, tofu, or legumes, to jasmine rice. Make your meal balanced and satisfying by adding plenty of vegetables and healthy fats.
  • Mindful Portions: You should be mindful of the portion size when eating. Rice is typically served in 1/2 to 1 cup portions, depending on your dietary needs.
  • Limit Frequency: A healthy diet can include jasmine rice, but you shouldn’t eat it daily. You can ensure a broader range of nutrients by consuming various carbohydrate sources.



To sum up, in this post we have explored is jasmine rice good for weight loss. A balanced diet can include jasmine rice, but it shouldn’t be viewed as a magic weight loss food. A healthy diet revolves around moderation, portion control, and overall eating habits. A weight loss journey can be successful if you combine jasmine rice with lean proteins, ample vegetables, and various nutrient-dense foods. 

You should consult a nutritionist or healthcare professional if you want to make dietary changes. Everyone’s weight loss journey is different. It may work for one person rather than for another. By listening to your body, make choices that align with your needs and preferences.


Huzaifa Tanveer
Huzaifa Tanveer
I am a content writer and Blog writer with around 1 year of experience in this field. I can create SEO-friendly, valuable content for every type of website, including blogs, digital platforms, and e-commerce stores


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