If you are a rice eater, no matter what time of the day it is, you might always choose rice over anything. Rice is a stable food and an integral part of various cuisines around the globe. Where this cereal grain comes in various different varieties, Jasmine rice is something that we all know about. Also known as the thai fragrant rice, Jasmine rice is known for its long grain and aromatic fragrance. These rice come in a variety of colours and have a rich nutrient profile. This variety of rice is a good source of manganese, phosphorus, Vitamin B1, B6, folic acid, fiber, selenium, magnesium and other such nutrients. Adding these jasmine rice to your regular diet can help you to improve digestion, boost immune system functioning, prevent conditions like anemia and result in healthy pregnancy.
Let us take a step ahead and learn more about the nutritional value, health benefits, safe quantity and risk factors associated with the consumption of Jasmine Rice from Ms Sweedal Trinidade, HOD Dietary Services at P.D. Hinduja Hospital & MRC, Mahim, Mumbai.
Health Benefits of Jasmine Rice
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Also Read: 6 Unheard and Unconventional Uses Of Rice Water
One of the most widely used cereal is rice which is found in many varieties depending on grain size, fiber content and processing. It is a rich source of carbohydrate, less proteins and negligible fats. The nutritive value of these rice depends upon various factors such as -The strain of rice, namely white, brown, red, black found across the world, quality of soil where the rice is grown, processing of the grain (polished or unpolished), fortification with iron, zinc, vitamin A, folic acid, B complex vitamins to fight against malnutrition and the method of cooking. We all are well aware of plain white grain of rice in various shapes but there exist lesser known exotic varieties also like Jasmine rice, which is a long grain aromatic rice native to Thailand, Cambodia, Laos, southern Vietnam. It is a sticky variety of rice, soft texture when cooked and has a slightly sweet taste. Let us move further and learn more about the health benefits of consuming these Jasmine rice-
#1. Rich source of fiber
Fiber is a nutrient that is known for its myriad health benefits right from supporting digestion and controlling blood sugar levels to reducing cholesterol. Jasmine rice is one such food item that is rich in fiber content. Due to this it helps in easing digestion and providing relief from digestive issues such as constipation. Presence of fiber helps to keep your gut healthy by helping the body to absorb more nutrients from the food and making your stool softer. As it keeps a person fuller for long, it helps in preventing overeating that leads to lower consumption of calories. It also helps to maintain a good bowel movement and keeps your gut healthy and happy.
#2. Boosts Immunity
“Survival of the Fittest” is a term given by Darwin that has proven to be true with the emergence of pandemic. Where immunity and ways to improve immunity have been the hot topics amongst the people all over the globe, Jasmine rice is something that should definitely be a part of your diet as it helps in boosting immunity due to the presence of phytonutrients in it. Consumption of jasmine rice is known to boost up the immune system functioning of the body due to the presence of iron in it. Rich in iron, Jasmine rice helps in rapid production of red blood cells. The blood cells help in fighting various infections by capturing the pathogens on the surface, neutralizing them and presenting them to the immune cells. It also helps to prevent conditions like anemia, fatigue and racing heart.
#3. Great Source of Folic Acid
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Folic acid is one such nutrient that has been linked with pregnancy for a long time. Consumption of synthetic folate in the form of folic acid in the form of folate is known to play a vital role during the time of pregnancy. Regular consumption of folic acid rich jasmine rice is said to be good in order to reduce the levels of neural tube defects and birth defects in the newborn. Ample amounts of folic acids in the mothers body can help in proper growth and development of the child. Jasmine rice is a good option for people who are trying to conceive and for pregnant women for a healthy growth of their child.
#4. Is Dense in Calories
Where it is advised to consume a calorie deficit diet and food items that are low in calories for people who are trying to lose weight, the condition is opposite for the ones trying to gain it. Jasmine rice is said to be the perfect food for all the people who are trying to increase their weight. The calorie dense grain can bulk you up due to its carb rich content. Moreover not just aiding weight gain, but consumption of jasmine rice can also help you to gain energy. The starch present in these rice when it breaks down, helps to provide fuel to the body. A cup of cooked jasmine rice has about 180 calories in it which makes it the perfect food for all the people who are trying to gain weight and bulk up themselves.
#5. Improves Gut Health
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If you are someone who thinks that a healthy gut is just good for your digestion then this might be an eye opener for you. Not just digestion, but a healthy gut can contribute to your overall health and fitness by strengthening the immune system, improving mood, inducing sleep, keeping your heart healthy, improving brain health and protecting you from the risk of various kinds of cancers. The good news here is that adding jasmine rice to your regular diet can help you to get a healthy gut due to the presence of various vitamins and minerals in it which in turn will benefit your overall health and wellness.
Cereals being rich in carbohydrates and Jasmine rice particularly high in glycemic index, blood glucose levels should be taken into consideration before deciding the daily dosage or quantity consumed. Going overboard and consuming more than the required quantity of jasmine rice can have potential side effects such as it may spike blood sugar levels, increase risk of obesity.
(With inputs from Ms Sweedal Trinidade, HOD Dietary Services at P.D. Hinduja Hospital & MRC, Mahim, Mumbai)
