What is the glycemic index of jasmine rice?
According to the January app, the glycemic index of jasmine rice is 68. This is considered Medium. By looking up jasmine rice in the January app, you can quickly see the glycemic index of that food as well as the glycemic load. This information can help guide your dietary choices.
What impact will this have on my blood sugar levels?
When you eat jasmine rice, your blood sugar levels will rise slowly. This is because of the medium glycemic index of jasmine rice. Foods with a high glycemic index can cause a rapid increase in blood sugar levels, while foods with a low glycemic index will cause a more gradual increase.
When using the January app, we can see the calories, macros, and glycemic index (GI) / glycemic load (GL) of that food item. But here's the best part: We can also see our predicted blood sugar response, without requiring you to wear a sensor.
Can people with diabetes eat jasmine rice?
Whether people with diabetes can eat jasmine rice depends on their individual health condition and dietary needs. Jasmine rice has a medium glycemic index, which means it can cause a moderate increase in blood sugar levels. It is essential for individuals with diabetes to control their portion sizes and pair jasmine rice with other low-GI foods to avoid spikes in blood sugar. Always consult with a healthcare provider or dietitian to create an individualized meal plan that meets your specific health requirements.
What are the health benefits of jasmine rice?
Jasmine rice offers several health benefits. It is a good source of energy due to its carbohydrate content. Additionally, it contains small amounts of certain vitamins and minerals such as B-vitamins, magnesium, and iron. Some varieties of jasmine rice are enriched with additional nutrients. It's also easy to digest, making it a suitable option for those with digestive issues.
Nutritional Information
Here is the nutritional information for jasmine rice:
- Calories: 200 (per cup cooked)
- Protein: 4.3g
- Fat: 0.4g
- Carbohydrates: 45g
- Fiber: 0.6g
- Calcium: 2mg
- Potassium: 55mg
- Sodium: 1mg
- Vitamin C: 0mg
What are some healthy alternatives to jasmine rice?
If you're looking for healthy alternatives to jasmine rice, consider these options:
- Quinoa: A high-protein grain with a low glycemic index and plenty of fiber.
- Brown rice: Offers more fiber and nutrients compared to jasmine rice.
- Cauliflower rice: A low-carb and low-calorie substitute that can mimic the texture of rice.
- Barley: Contains significant amounts of fiber and has a low glycemic index.
- Farro: An ancient grain high in fiber and protein, providing a chewy texture.
Conclusion
Jasmine rice, with its medium glycemic index, can be a suitable part of a balanced diet when consumed in moderation. It provides a good source of energy and some essential nutrients. However, people managing blood sugar levels, such as those with diabetes, should be mindful of their portion sizes and pair it with low-GI foods. Exploring healthy alternatives can also add variety to your diet and may offer additional nutritional benefits. Always consult with a healthcare provider to tailor dietary choices to individual health needs.
Use January to see your predicted blood sugar before you eat
To check the glycemic index of over 32M foods, as well as see your predicted blood sugar response before you eat them, use the January app. It’s completely free to download and use and it provides you with a treasure trove of nutritional and glucose insights to help you achieve your health goals.
FAQs about Jasmine Rice
Does the glycemic index of jasmine rice change when cooked differently?
Yes, the glycemic index of jasmine rice can vary depending on how it is cooked. For example, if jasmine rice is cooked with a higher water content, it tends to have a higher glycemic index because the starches break down more easily, resulting in a quicker spike in blood sugar levels. On the other hand, slightly undercooked jasmine rice might have a lower glycemic index as the starches are less gelatinized and take longer to digest.
Is there a difference in the glycemic index of jasmine rice from different regions?
The glycemic index of jasmine rice can indeed vary slightly depending on its origin. Factors such as soil type, climate, and farming practices can affect the starch composition of rice grains. For instance, jasmine rice from Thailand might have a different glycemic index compared to jasmine rice from Cambodia due to these subtle differences.
How does the time of day you consume jasmine rice affect its impact on blood sugar?
Consuming jasmine rice at different times of the day can impact blood sugar levels differently. Generally, eating high glycemic index foods like jasmine rice earlier in the day can be beneficial because you're more active and your body can better utilize the glucose for energy. Consuming it later in the evening, especially if you're less active, might lead to a higher residual blood sugar level, as your body might not metabolize it as efficiently.
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