If you do not know which rice is jasmine rice, remember the coconut lime rice, Thai curry, fried rice, or Spanish rice you have eaten. They all are made with jasmine rice.

That is good to know, but what is even better is that this fragrant rice has multiple nutritional health benefits.

Continue reading and discover what it can do for your well-being.

A bit of jasmine rice

benefits of Jasmine rice

Jasmine rice is long-grain rice with a delicate floral aroma and a slightly sweet taste.

People relate its aroma to the tropical plant pandan and buttered popcorn. The fragrance is heavily present in freshly harvested crops but is light in the package you buy in the grocery store.

It is also known as Thai rice since it mainly grows in Thailand. It is also an essential staple in Cambodia, Laos, and southern Vietnam.

Jasmine rice has been one of the most relevant and profitable exported goods for these countries.

It expands when cooked and tends to be creamy and soft. This is the desired characteristic of fried rice and curries.

White jasmine rice is the most common type, https://mahatmarice.com/products/jasmine-white-rice/. But, there is more like:

  • Brown jasmine rice: It has the germ and bran layers intact, which means it contains more nutrients.
  • Red jasmine rice: It is unmilled rice with red bran. The texture is firm and a little chewy.
  • Purple or black jasmine rice: It is also known as forbidden rice. It has a dark purple color due to the presence of the outer bran.

Health benefits of jasmine rice

Any type of jasmine rice is high in carbohydrates, adequate in protein, and low in fat and sugar, and it is gluten-free. They are an excellent choice for any diet regime.

Their multiple nutrients help to maintain a healthy body. They contain vitamins and minerals such as vitamin B1, vitamin B6, vitamin B9, magnesium, iron, phosphorus, selenium, manganese, protein, fiber, and anthocyanins.

The beneficial effects on your body include:

benefits of Jasmine rice

  • Strengthening the immune system: The phytonutrients in the rice protect the body’s cells, enhancing the system’s immunity.
  • Supporting digestive functions: The fiber content stimulates bowel movements and makes the stools softer. It prevents constipation. It also makes it possible for the body to absorb nutrients from food.
  • Gaining energy: It makes it possible to carb-load quickly. The carbohydrate gives the body the fuel needed for a boost of instant energy.
  • Preventing anemia: The iron content increases the production of red cells necessary for preventing anemia. It maintains nails, hair, and skin healthier. It helps to build the body’s immunity and makes the cells produce more energy and oxygen for the tissues.

Cooking healthy jasmine rice

Jasmine alone will not give you all the nutrients you need to maintain a healthy body. This type of rice is an excellent alternative to include in your dietary plan.

To achieve a healthy lifestyle, you must use proper cooking methods and adequate ingredients to make nutritious meals.

However,, it is as arduous as you might think; you only need to change some ingredients and adjust the usual cooking techniques and serving portions.

For example, you can cook jasmine rice in low-sodium chicken broth and add various seasoning powders like garlic, onion, and spices.

Your first healthy try can be this nutritious dish:

Thai Pineapple Fried Rice

benefits of Jasmine rice

Ingredients (4 servings):

  • 3 cups cooked and cold jasmine rice.
  • 2 tablespoons of oil.
  • 3 tablespoons of low-sodium soy sauce.
  • 2 teaspoons of curry powder.
  •  2 chopped shallots.
  •  3 minced cloves garlic.
  • 1 sliced red chili.
  • 1/2 cup of low-sodium vegetable stock.
  • 1 beaten egg.
  • 1/2 cup of frozen peas.
  • 1 cup of fresh pineapple chunks.
  • 1/4 cup of raisins.
  • 1/2 cup of unsalted roasted cashews.
  • Lime juice to taste
  • 1/3 cup of fresh cilantro leaves.


  1. In a bowl, mix the soy sauce and curry powder. Reserve.
  2. In a saucepan, pour the olive oil and heat.
  3. Add shallots, garlic, and red chili. Stir-fry for two minutes.
  4. Incorporate the vegetable stock and continue cooking.
  5. Add the beaten egg and stir very well.
  6. Incorporate the peas, rice, pineapple chunks, raisins, and roasted cashews. Mix very well.
  7. Sprinkle the soy sauce mixture over the preparation and stir-fry for 10 minutes.
  8. Cook until all ingredients are a bit golden and crunchy.
  9. Serve with lime juice and cilantro leaves.
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