What’s the difference between Jasmine Rice and White Rice?
White rice is a type of cereal grain grown mainly in Asia, especially India, Sri Lanka, Pakistan and Bangladesh. It was first cultivated over 5000 years ago. The name “rice” comes from its color: white grains are called rices or whites; brown ones are known as browns or blacks. In Japan it is referred to as koshian (華火).
Jasmine rice is a variety of rice grown primarily in Indonesia and Malaysia. It was first cultivated around 1500 B.C., but not until the 16th century did it become widely used as a staple food in Japan.
Its name means “jasmine flower.” It grows wild throughout tropical regions of Southeast Asia, including Java, Sumatra, Borneo and parts of southern Thailand.
The main differences between the two types of rice are their cooking methods. Jasmine rice cooks faster than white rice, so it is often served with dishes such as soups and stews. White rice tends to absorb liquid better when cooked, which makes it ideal for serving cold foods or other liquids like milk.
Both varieties of rice have similar nutritional values, though some studies suggest that Jasmine Rice may contain higher levels of certain vitamins and minerals.
Who Should Use Jasmine Rice?
Jasmine rice is a popular substitute for people who want to make healthier lifestyle changes. It is more nutritious than regular white rice primarily because it still has the bran layer, which means it contains more dietary fiber. A single serving of jasmine rice provides at least 80% of your recommended daily intake of manganese and plenty of other important nutrients like selenium, phosphorus and magnesium.
Some people switch to jasmine rice because it is gluten-free. This makes it a great option for those with Celiac disease or non-celiac gluten sensitivity. It’s also a good alternative for people who have poor appetites because it helps increase feelings of fullness.
Who Should NOT Use Jasmine Rice?
Jasmine rice is not suitable for people who have diabetes. It has a high glycemic index, which means it causes your blood sugar to rapidly increase after you eat it.
People who need to lose weight or restrict their daily caloric intake may also want to avoid eating this grain. It is easy to overeat and the high amount of calories can lead to weight gain if not monitored properly.
Is Jasmine Rice Good For Bodybuilding?
Jasmine rice is a good source of magnesium, which is an essential nutrient for muscle health. It also contains plenty of B-complex vitamins and dietary fiber which help control your blood sugar levels. This is especially important before and after a workout. Blood sugar that is too low can cause dizziness, shaking or even unconsciousness, so it’s best to eat a small snack before working out.
Athletes and bodybuilders should note that jasmine rice does contain high amounts of carbohydrates. It is not suitable for a ketogenic diet.
How to Take Jasmine Rice
One of the best things about jasmine rice is how versatile it is. No matter what your diet goals are, you can probably find a way to incorporate this nutritious grain into your meal plan.
Jasmine rice makes a great base for cold salads. Try stirring in some honey or fruit to give it a sweet taste.
This is what most people think of when they hear “jasmine rice.” The grains have a chewy texture that works well with all types of meat or vegetable dishes.
In a Soup
Because jasmine rice cooks so quickly, it makes for an ideal ingredient in a fast soup. If you like cream soups, just substitute the milk in your recipe for water and you’ll save both money and time!
Try It As A Pilaf
Pilaf is a traditional Turkish dish that typically involves rice, vegetables and spices. The rice becomes lightly “crunchy” because of the abundance of oil used in the cooking process. Jasmine rice makes a great pilaf if you just replace the oil with broth or water.
Best Pairings for Jasmine Rice
Jasmine rice goes well with most types of cuisine, though butter and heavy cream are not common ingredients in Asian dishes. This makes it a great substitute for people who have lactose intolerance or want to cut back on fat.
Sushi: Not all sushi is made with rice! If you’re avoiding gluten, fish or just have a hankering for something different try swapping in jasmine rice for white rice. It goes well with most types of fish and is easy to digest.
Indian Food: Jasmine pairs especially well with curry based dishes. The spices in the curry help bring out the subtle nutty flavor of the rice. It’s also easy on your stomach, helping to prevent the overproduction of acid that can happen when you eat spicy food.
Mexican Food: The texture of jasmine goes especially well with soft or mushy food. You’ll get a nice textural contrast when you use it to make burritos, enchiladas or other types of “roll-type” food.
Things to Avoid
There is very little that you cannot eat with jasmine rice. It is gluten free and contains no common allergens. That being said, there are some dishes that will not complement it as well.
Casseroles: The soft, mushy texture of jasmine is great with foods like chili or stew because the other ingredients help “cut through” the softness of the rice grains. It does not work as well in casseroles because the ingredients are more likely to just end up sitting on top of the rice. You’ll get better results if you swap it out for orzo pasta instead.
Fried Rice: Jasmine rice does not have the same firm texture that long grain rice has, so you’ll need to use a bit more oil when cooking it to get the same result. This can make your dish too heavy if you’re not careful. Stick with the long grain for your fried rice dishes.
Sources & references used in this article:
Rice‐eating quality among consumers in different rice grain preference countries by P Suwannaporn, A Linnemann – Journal of Sensory Studies, 2008 – Wiley Online Library
Geographical indication for jasmine rice: Applying a logit model to predict adoption behavior of Thai farm households by C Ngokkuen, U Grote – Quarterly Journal of International …, 2012 – ageconsearch.umn.edu
Consumer preferences and buying criteria in rice: a study to identify market strategy for Thailand Jasmine Rice Export by P Suwannaporn, A Linnemann – … of Food Products Marketing, 2008 – Taylor & Francis
The bioavailability of iron fortified in whole grain parboiled rice by RP Glahn, Z Cheng, S Fukai, B Rerkasem, L Huang – Food Chemistry, 2009 – Elsevier