Is Jasmine Rice Good for Weight Loss? Find Out Here

Is jasmine rice good for weight loss? If you’re looking to shed some weight, chances are you only want to eat foods that can support your weight loss journey.  

Rice is one such food that supplies major nutrients that your body requires to stay in good shape. Still, most people avoid it because they believe it contains high amounts of carbohydrates that can make them add weight.

But is it also true for other varieties like jasmine, and is jasmine rice really good for weight loss?

Yes, you can lose weight by eating jasmine rice. This article will outline the benefits of jasmine rice, discuss how it affects weight loss, and help you decide whether to include it in your diet or not.

What Is Jasmine Rice?

It is a sweet, nutty flavored, and long-grain form of rice with a slightly sticky texture. Jasmine rice is typically white but can also be found in brown and black varieties. 

In addition, it is popular in Asian cuisine, particularly Thai and Vietnamese dining. And when cooked, it tends to be softer and fluffier than other long-grain rice.

It is a good choice for dishes flavored with strong, aromatic spices. You can also integrate jasmine rice in sweet dishes, such as rice pudding, or as a base for fruit compotes. Jasmine rice is available at most grocery stores and online.

SEE: Benefits of Eating Japanese Rice

Is Jasmine Rice Good for Weight loss?

Yes, jasmine rice contains complex carbohydrates and fiber. These nutrients are important for weight loss because they help to regulate blood sugar levels and keep you feeling full longer. 

Additionally, jasmine rice is a low-fat food, which can also be helpful for weight loss. If weight control is what you want, it’s okay and safe to add jasmine rice to your diet plan. 

However, it is important to remember that all types of rice contain calories; eating your jasmine rice in small portions is still key when trying to lose weight.

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Is Brown Jasmine Rice Okay for Weight Loss?

Yes, it is. As the name suggests, this variety of rice is typically brown and contains a good amount of protein, vitamins, and minerals that your body needs to function well. 

Like whole grains, jasmine brown rice is high in fiber which helps keep you satisfied after eating. 

Even more, fiber has been linked to weight loss. In one study, people who increased their fiber intake by 30 grams per day discovered that it helped them lose weight, boost their body’s response to insulin, and lower their blood pressure.

Brown jasmine rice also contains magnesium which aids metabolism and helps the body burn fat. 

So, if you want to lose weight, brown jasmine rice is the right food to add to your diet. Just be sure to watch your portion sizes, as eating too much of any food can lead to weight gain.

Is White Jasmine Rice Okay for Weight Loss?

No, it isn’t. White rice is not considered a good food for weight loss because it is high in carbohydrates and low in fiber. White jasmine rice also has a high glycemic index, meaning it causes your blood sugar to spike rapidly – this can lead to hunger and cravings, making it more difficult to stick to a healthy diet. 

Additionally, white rice is often refined, meaning it undergoes a process that removes fiber and naturally beneficial nutrients for weight loss. 

For these reasons, brown rice or other whole grain options are generally better for those trying to lose weight.

How Much Jasmine Rice Should You Eat to Lose Weight?

The answer to this question depends on a few factors, such as your current weight, how much weight you want to lose, and your activity level. However, a general guideline and good starting point might be to aim for 1/2 cup of brown jasmine rice per day if you want to lose weight. 

A study published here suggests that forty overweight women committed themselves to eat a ⅔ cup of brown rice over 6 weeks and recorded remarkable changes in their body weight. 

You, too, can achieve similar results. Remember that you’ll need to pair your jasmine rice with other healthy foods like lean protein and vegetables to make a complete and balanced meal. 

Finally, as part of your weight loss plan, you may need to cut back on other carbs, such as white rice or pasta. 

8 Ways Jasmine Rice Can Help You Get Back in Shape

Jasmine rice is a common food in many Asian countries. It comes with various health benefits, some of which are:

1. Jasmine rice is a good source of complex carbohydrates

Complex carbohydrates form an essential portion of a healthy diet and can help you feel full after consumption. It supplies energy to the body and helps to manage blood glucose levels. Jasmine rice is a good source of complex carbohydrates.

2. Jasmine rice is rich in fiber

Fiber is a vital nutrient that can help you improve the state of your digestive system. Brown jasmine rice is a good source of dietary fiber and can help you lose weight and prevent constipation.

3. Jasmine rice is low in calories

If you are watching your weight, jasmine rice can be a good choice. It is relatively low in calories (1 cooked cup supplies up to 180 calories) and provides the body with complex carbohydrates and fiber. 

It is best consumed in small portions alongside other nutrient-rich foods like vegetables.

4. Jasmine rice is gluten-free

If you have celiac disease, jasmine rice should not harm your health. That’s because it is naturally gluten-free.

SEE: List Of Naturally Gluten-Free Food You Can Enjoy

5. Jasmine rice has a high amount of vitamins and minerals

Jasmine rice has an abundance of vitamins and minerals, such as thiamin, niacin, and vitamin B6. It also contains minerals like manganese, phosphorus, and potassium, which can help you lose weight faster.

6. Jasmine rice can help you feel full

The complex carbohydrates in jasmine rice can help promote feelings of fullness and satisfaction after a meal. If you feel hungry at close intervals, adding brown jasmine rice to your diet can help control your appetite and prevent overeating. 

7. Jasmine rice is versatile

Jasmine rice can be used in various dishes, including stir-fries, curries, and rice bowls, and can be served as a side dish or main course. 

8. Jasmine rice can make up a healthy diet

Jasmine rice is a good source of nutrients and can help you reach your daily recommended intake of whole grains.

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Does Jasmine Rice Make You Gain Weight?

Yes, you can gain weight by eating jasmine white rice. The reason is that jasmine white rice is a high-carbohydrate food (43.7 grams of carbs per cup of cooked rice), and consuming too many carbs can lead to weight gain. 

Also, remember that the number of calories in your white jasmine rice may vary based on how it is prepared. For instance, adding butter or oil to rice can increase its calorie content. Likewise, rice fried or cooked in coconut milk may also be higher in calories. 

Focusing more on low-carbohydrate foods, such as vegetables, lean protein, and whole grains, is advisable. And, of course, be sure to stay active and exercise regularly. 

Also, you can switch to brown jasmine rice; it’s less processed than white rice and retains the nutrients your body needs to lose weight.

SEE: How Much Water Will You Need For 1/2 – 5 Cups Of Jasmine Rice?


Is Jasmine rice bad for a diet?

No, it’s not. However, whole grain varieties of jasmine rice support dieting more than white jasmine rice.

Is Jasmine brown rice less fattening?

Yes, it is less fattening than its counterpart. A one-quarter cup serving of brown jasmine rice has 160 calories, 0 cholesterol, and 1g of fat. Overall, it is healthier to consume and nutrient-packed. 

Will Jasmine rice make you add weight drastically?

Yes, it will. But that’s if you eat more than you should daily. 

However, since you’re looking to lose weight instead, eating smaller portions of brown jasmine rice can help you lose the right amount. Remember to pair it with proteins for best results.


Jasmine rice is long-grain rice commonly used in sushi rolls or as a side dish to accompany stir-fried meats or vegetables. It contains complex carbohydrates, dietary fiber, and several vitamins and minerals that help you feel full and replenished after eating. 

If you want to lose weight, brown jasmine rice can be a valuable part of your weight loss diet. In all you do, always remember to eat moderately. 

Thank you for reading.

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