Is Jasmine Rice Good For Diabetics?

What Is Jasmine Rice?

Jasmine rice is a fragrant rice variety that is available in both short-grain and long-grain formats. It’s named after the town of Jasmine in southern India where it was first grown. When cooked, the rice grains turn translucent and have a distinct aroma of jasmine flowers.

This type of rice has long grains and a pleasant fragrance. There are different types of Jasmine rice, such as purple and red, which are similar in nutritional value to white rice.

Fortunately, they do not negatively impact blood sugar levels and are rich in essential nutrients that promote good health and strength.

jasmine rice

Nutrition Benefits of Jasmine:


Jasmine rice is rich in vitamins and other minerals such as magnesium, phosphorus, vitamin B1, B6, etc. these are essential to absorb the energy in the body effectively and other vital functions of the body to be smoothly done.

Fiber Bundle:

Fiber is the critical element that is mainly supplied by the agri-foods, and it’s crucial in regulating the blood sugar to control its level. It also helps to manage the cholesterol level in the blood, making the blood healthy and safe from excessive sugar, which is harmful to diabetic persons.

Metabolic Safety:

Vitamin B is also the main component in jasmine rice; it helps repair the damaged body cells and improve digestion (metabolic cycle), so a person feels energetic when their body absorbs the energy.

Best Jasmine Rice Brands:

What Is Called 'Diabetes'?

Diabetes is a medical condition where the level of glucose, or blood sugar, in the body rises above normal levels. Sugar is an important source of energy for cells and is transported through the bloodstream.

Insulin, a chemical produced by the pancreas, helps regulate the consumption of blood sugar by cells. If there is an imbalance in insulin production, cells cannot handle energy properly and symptoms such as thirst and hunger may occur.

To maintain good health and prevent blood sugar spikes, people with diabetes are advised to follow a special diet that is low in salt and sugar, as well as less oily and less spicy foods.

What is Diabetes

What To Eat In Diabetes?

As mentioned before, nutrition experts suggest a diet that is low in carbohydrates and fats, with protein levels adjusted under medical supervision.

Rice is a common food in many eastern countries and is now popular in the West, but it has a high Glycemic Index (GI), which can negatively affect blood sugar levels and make it unsuitable for diabetics.

However, after extensive research, nutritionists have found that Jasmine rice has a more appropriate GI index for people with diabetes, making it a safer option to consume. To manage blood sugar levels while still enjoying rice dishes, it’s important to adjust meal plans and control portion sizes.

This article provides valuable information on the benefits of using Jasmine rice for those with diabetes who enjoy rice dishes.

What To Eat In Diabetes

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Is Jasmine Rice Good For Diabetics? What are its benefits?

Generally, foods with a GI index below 70% are considered safe for persons with diabetes, and the body will then absorb less glucose/sugars from that food, which is safe for diabetic persons.

Jasmine rice has a GI index between 66-78 usually. It’s on the borderline of safety, but here comes a trick, primarily the people consume rice with the combinations of the food items, e.g., vegetables and meat, so the overall GI index of jasmine rice meal will be reduced due to the addition of other elements.

This means that if a person is diabetic and loves to enjoy the rice meal, it is possible for that person to enjoy the jasmine rice in addition to other food items in the rice. Hence, the absorption/ digestion rate of the sugar in the blood remains less, and it won’t spike out.

Is Jasmine rice good for diabetics

Is Jasmine Rice Good For Weight Loss?

Weight management is an important point of diabetes management. Extra weight can affect the insulin resistance and make blood sugar control more difficult. Jasmine rice can help in reducing weight loss and weight management due to its high fiber and protein content.

Fiber helps promote satiety and can help individuals feel fuller for longer periods. Protein, on the other hand, helps build and repair tissues, including muscles. It also requires more energy to digest, which can boost metabolism and aid in weight management.

In comparison to other types of carbohydrates, jasmine rice can be a better choice for weight management. Refined carbohydrates, such as white bread and pasta, are quickly digested and can lead to weight gain. Choosing jasmine rice as a staple can help individuals with diabetes maintain a healthy weight.

How to Incorporate Jasmine Rice into Your Diabetic Diet?

Incorporating jasmine rice into a diabetic diet is relatively easy and can be done in various ways. Here are some tips for incorporating jasmine rice into meals:

  1. Use jasmine rice as a base for stir-fries or curries: Jasmine rice pairs well with Asian-inspired dishes such as stir-fries and curries. Use it as a base and add a variety of vegetables, lean proteins, and healthy fats for a balanced meal.
  2. Make jasmine rice salads: Cook jasmine rice and let it cool before tossing it with fresh vegetables, herbs, and a light dressing. This can be a tasty and healthy option for a light brunch or dinner.
  3. Serve jasmine rice with lean proteins: Pair jasmine rice with lean proteins such as grilled chicken, fish, or tofu. This combination provides a balanced meal that is rich in nutrients and low in fat.
  4. Use jasmine rice in stuffed vegetables: Stuff vegetables such as bell peppers or zucchini with a mixture of cooked jasmine rice, vegetables, and lean proteins. Bake it to make tender for a yummy and healthy meal.

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Some Other Options Of Rice In Diabetes:

Luckily, only the GI index is not adequate to determine the food for diabetic persons as the combination of other food items dilutes the hazardous effects. We have some other suggestions regarding the rice for any diabetic person who wants to enjoy the rice meal.

Wild Rice:

Wild rice is unique and has a solid texture and neutral and creamy taste; it is safe to use in small quantities and is recommended with other foods like veggies and meat.

Wild rice will also cater to the desire for rice meals and is safe for a medical conditions.

Checkout The Following 3 Best Wild Rice Brands:

Black Rice:

Black rice is also safe to use and is a good choice for its yummy taste and nutty texture; it should also be used in a mixed form as a safe meal for people with diabetes.

Checkout The Following 3 Best Black Rice Brands:

Mixed Basmati:

You can also prepare a mixed basmati rice meal with waxy rice, so the total GI index reduces and comes in the safe zone. This option is perfect for spicy food lovers, and you can add a little spice to elevate the taste.

Checkout The Following 3 Best Mixed Basmati Rice Brands:

How To Cook Jasmine Rice In Rice Cooker?

Rice cookers are the best option to prepare the Jasmine rice as they are more advanced now and know when the cooking is done.

Take 1 cup of Jasmine rice, soak them for 2 hours, rinse them, and pour out the starchy water.

Then place the rice in the cooker, add 2 cups of water, and add some of the veggies in it with a bit of oil or butter, so the rice does not stick at the bottom of the pot, and cover the lid.

Now you press the cooking button, and the rice will be ready in 20 to 30 minutes in general. Remove the lid and enjoy the vegetable Jasmine rice that is safe and tasty.

You can always try new dishes made from jasmine rice to explore them more.

Some Of The Best Rice Cooker:


By reading through this writing, you now have a clear idea that a diabetic person can also enjoy the rice meal, but the meal portion is the thing you need to control in order to stay safe and healthy.

In conclusion, jasmine rice offers several nutritional benefits that make it a smart choice for individuals with diabetes. It is high in fiber and protein, rich in vitamins and minerals, low in fat and cholesterol, and has a low glycemic index. These qualities make jasmine rice suitable for blood sugar control, insulin resistance, weight management, heart health, and digestive health.

By incorporating jasmine rice into a diabetic diet, individuals can improve their overall health and well-being. It is important to note that portion control is still crucial when consuming jasmine rice or any other carbohydrate-rich food.

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