Jasmine Rice vs. Brown Rice, Which is Better and Why

Ashley-Woodward-author-of-miraclebaratlanta.com
By Ashley Woodward • Last Updated:  April 11, 2022

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Jasmine Rice vs. Brown Rice

Hi everyone! Are you caught up choosing between Jasmine rice vs. brown rice? Cannot decide which one is best? We’ll help you find out which is better and why in this new post.

A lot of people are on the search of finding the best type of rice for their daily needs. We all know that there are a lot of rice varieties and each of them has its own benefits. Researchers suggest that either Jasmine and Brown rice can be the best type of rice for consumption but which one is really better and why?

Sweet Jasmine

Jasmine rice vs brown

Nope, we are not talking about Princess Jasmine, but rather the fragrant white rice variety that originated from Thailand locally known as ‘Thai hom Mali” hailing from Oryza Sativa variety. Jasmine rice is very popular among the Asian restaurants and households because of its soft texture and smell.

It has gotten its name because of the aroma this grain releases when cooked which is similar to the smell and color of Jasmine flower and pandan leaves due to the evaporation of the substance called 2-acetyl-1-pyroline. Its texture becomes slightly sticky and soft when cooked and the grains are shorter but thicker compared to the Basmati rice.

Jasmine Rice Benefits

Although a lot of people are skeptical about cooking and eating white rice, the Jasmine rice variety has unbelievable benefits that can immensely help us become healthy:

  • Reduces the level of LDL cholesterol (bad) and increases the level of HDL cholesterol (good)
  • Prevents Alzheimer’s disease
  • Prevents constipation
  • Regulates blood circulation due to Linoleic acid
  • Rich in fiber
  • Rich in Vitamin B

Alert!

Although there are a lot of benefits found in jasmine rice, the white variety has a higher starch content which increases blood sugar levels and is a risk for people with type-2 diabetes. But there are actually two types of Jasmine rice varieties: White and Brown.

Like the normal brown rice, Jasmine brown rice is found to be the best rice option for diabetic patients.  See below goodness:

Jasmine Brown Rice

Jasmine Brown Rice

Brown Jasmine rice is rich in nutrients such as: polyphenols, phytic acid and other healthy oils that are all beneficial to type-2 diabetes patients and hyperglycemic people.

The brown jasmine rice is rich in insoluble fiber that is important for maintaining digestive health which prevents constipation. It is also a good option for those who wish to lose weight but cannot give up on rice.

It contains 9.2% out of the total 14% RDI (Reference Daily Intake) which is essential in lowering the risk of heart diseases. And like the other brown rice varieties, brown jasmine rice is also packed with all the nutritional goodness we are all looking for.

How to cook Jasmine brown rice in a rice cooker

The easiest way to cook jasmine brown rice is by using an electric rice cooker for better results. You can choose which type of rice cooker is best for your needs on this previous post. For a quick view, follow the steps below on how to cook jasmine brown rice in a rice cooker:

  1. Rinse 2 cups of jasmine brown rice thoroughly with water.
  2. Put the rice inside the inner pot of the cooker and add 3 cups of water or as prescribed by the brand you are using. Usually brown rice absorbs more water in order to become soft when cooked.
  3. Turn on the rice cooker by choosing the brown rice option. It usually takes about 30-45 minutes to cook brown rice. You may double the cooking time if you are using a standard rice cooker.
  4. Let it steam for 10 minutes and fluff with fork or with rice spatula and serve!

Tip: Cooking jasmine brown rice is quite tricky because if uncooked, it will give you mushy-like rice texture. For best results, most Asians and rice-lovers tend to soak jasmine brown rice overnight for a softer texture and more nutrient release.

Brown Rice

Brown Rice

Brown rice has been making loud noises globally because of its great health benefits. Although it is a lot chewier compared to white rice, particularly the Jasmine rice, it is still considered to be the top grain by health buffs. It comes with long, medium, and short-grain varieties too.

The real nutritional value of brown rice comes out when you germinate it as it unlocks GABA (Gama-amino butyric acid) ten times more than the regular brown rice. You can check out our previous post to choose the best brown rice brand. Brown rice is also used in several other rice recipes.

Brown Rice Goodness

The list of brown rice goodness is long especially when we talk about its health benefits. Here are a few of the standout qualities:

  • Reduces the risks of heart diseases
  • Stabilizes blood sugar levels
  • Packed with fibers
  • Full of antioxidants
  • Weight loss partner
  • Prevents gallstones
  • Rich source of magnesium for improved bone health and breathing patterns
  • Prevents Beriberi
  • Gentle in bowel movement
  • Reduces risks of cancers

Jasmine Rice vs. Brown Rice

Jasmine rice vs Brown rice, which is better and why

This is not a battle between colors but of the health value. We know that each of the varieties has its own goodness but if we look at the health advantages between the White Jasmine rice and the Brown rice, then it would be the latter.

Brown rice is undoubtedly the best health option. But remember, white jasmine rice is not bad at all.

You can still eat in moderation or as prescribed by your dietitian.

So which is better and why?

Brown rice is the better option because it is a whole grain that keeps the bran and germ intact which provide all the essential benefits our body needs.

Whether it is Jasmine brown rice or other brown rice varieties, as long as the grain is untouched and unrefined, then the better it is.

If you have jasmine brown rice readily available, then you can take advantage of its goodness and health benefits by trying out other jasmine brown rice recipes too.

Would you try Jasmine Brown Rice?

Capping off, brown rice is the best rice compared to white regardless of its variety. In my research, any types of brown rice are considered healthier because several vitamins, minerals, and fibers are found in the bran layer of the grain (only in brown rice) which is removed in white rice during the milling and polishing processes. Apart from that, make sure that the rice brand you are using only produces organic grains.

So the next time you are at the grocery and still contemplating on what type of rice to buy, choose the brown rice for a healthier choice. Try the jasmine brown rice too for a healthy and aromatic dinner.