Can jasmine rice cause inflammation? The truth behind this popular grain

October 24, 2025 •

4 min read

The glycemic index of white jasmine rice is around 60, classifying it as a medium GI food. But can jasmine rice cause inflammation due to this glycemic impact? The answer is more nuanced than a simple yes or no, involving factors like processing, portion size, and preparation method.

Quick Summary

Jasmine rice's inflammatory potential relates to its glycemic impact, particularly in its refined white form. Cooking methods and opting for whole-grain versions can help manage blood sugar effects.

Key Points

Glycemic Index: White jasmine rice has a moderate-to-high glycemic index, which can cause blood sugar spikes and potentially trigger inflammation in sensitive individuals.
Brown vs. White: Brown jasmine rice, a whole grain with higher fiber and antioxidants, is a less inflammatory choice than refined white jasmine rice.
Resistant Starch: Cooking and then chilling jasmine rice increases its resistant starch content, which helps blunt blood sugar spikes and can reduce its inflammatory potential.
Moderation is Key: Eating jasmine rice in moderation and as part of a balanced meal with fiber, protein, and healthy fats is important for managing its glycemic effects.
Preparation Matters: Rinsing rice thoroughly and cooking methods like the absorption method can help reduce some starch and potentially improve its health profile.
Dietary Context: The impact of jasmine rice on inflammation is highly dependent on your overall diet and health status, not the rice alone.
Nutrient Alternatives: Other whole grains like quinoa, oats, and brown rice offer more substantial fiber and antioxidant benefits with lower inflammatory potential.

The Link Between Glycemic Index and Inflammation

High-glycemic (GI) foods are rapidly broken down into glucose, causing a quick and significant rise in blood sugar levels. This rapid surge can trigger an inflammatory response in the body, particularly for sensitive individuals or those with underlying health conditions. White jasmine rice, having a medium-to-high GI of around 60, falls into a category that requires mindful consumption. Unlike whole grains, the refining process strips white jasmine rice of its fiber, which is crucial for slowing down the absorption of sugar into the bloodstream. This lack of fiber means the carbohydrates are digested quickly, potentially contributing to systemic inflammation over time with regular, high consumption.

White vs. Brown Jasmine Rice: A Crucial Distinction

The inflammatory potential of jasmine rice is heavily influenced by whether it is the white or brown variety. This difference comes down to the milling process.

White Jasmine Rice

White jasmine rice has had the bran and germ removed, leaving only the starchy endosperm. This refining process makes it cook faster and gives it a fluffier texture, but it also removes much of the grain's fiber, vitamins, and minerals. The result is a higher GI, leading to the potential blood sugar spikes associated with inflammation.

Brown Jasmine Rice

Brown jasmine rice is a whole grain that retains the bran and germ layers. These layers are rich in dietary fiber, vitamins, minerals, and powerful antioxidants. A 2014 study found that a brown rice diet significantly reduced the inflammatory marker hs-CRP in overweight or obese females compared to a white rice diet. The higher fiber content of brown rice slows digestion, leading to a more gradual rise in blood sugar and a lower overall glycemic impact.

The Resistant Starch Solution

A simple kitchen trick can significantly alter the glycemic impact of white jasmine rice and other refined carbohydrates. By cooking and then chilling the rice, you increase its resistant starch content.

Resistant starch is a type of dietary fiber that passes through the small intestine undigested. It acts as a prebiotic, feeding beneficial gut bacteria in the colon, which in turn produce anti-inflammatory short-chain fatty acids like butyrate. This process reduces the post-meal blood sugar spike that contributes to inflammation. For more information on this process, see this article from Gene Food: Want to Make White Rice Healthier? Let it Cool. Simply cook your rice, let it cool completely in the refrigerator for at least 24 hours, and then reheat it before eating.

Tips for Incorporating Jasmine Rice into an Anti-Inflammatory Diet

If you enjoy white jasmine rice, you don't necessarily have to eliminate it. Here are some strategies to minimize its inflammatory potential:

Combine with Other Nutrients: Eating jasmine rice as part of a balanced meal with lean protein, healthy fats (like avocado or olive oil), and high-fiber vegetables can help slow down the digestion of the carbohydrates and prevent a blood sugar spike.
Practice Moderation: Keep your portion sizes in check. Excessive carbohydrate intake, regardless of the source, can contribute to inflammation if not balanced with activity.
Rinse Your Rice: Rinsing the raw rice thoroughly removes some of the excess surface starch, which can help prevent it from becoming overly sticky and may slightly reduce its glycemic effect.
Consider Alternatives: Experiment with colorful rice varieties like black or red rice, which are rich in anti-inflammatory anthocyanin antioxidants.

Comparison: Rice Varieties and Inflammatory Potential


Feature	White Jasmine Rice	Brown Jasmine Rice	Quinoa	Oats
Glycemic Index	Medium-to-High (approx. 60)	Moderate (Lower than white)	Low	Low
Dietary Fiber	Low (less than 1g per cup)	High (retains bran)	High	High (Beta-glucan)
Antioxidants	Low	High (Phenolic compounds)	High (Flavonoids)	High (Avenanthramides)
Inflammatory Potential	Higher potential due to higher GI and lower fiber	Lower potential due to lower GI, fiber, and antioxidants	Low due to fiber, protein, and antioxidants	Low due to fiber and antioxidants

Conclusion

Ultimately, whether jasmine rice causes inflammation depends on context, including the type of rice consumed, preparation methods, and dietary patterns. While white jasmine rice's high GI can pose a risk for inflammatory responses, particularly with high consumption and in sensitive individuals, it is not an inherently "bad" food. By prioritizing brown jasmine rice, utilizing the resistant starch technique by chilling it after cooking, and pairing white rice with fiber and protein, its inflammatory effects can be significantly mitigated. An overall balanced diet rich in whole foods is the most effective approach to managing inflammation, with jasmine rice serving as one component, not the sole culprit. For those concerned about inflammation, brown or colorful rice varieties offer a more nutrient-dense and anti-inflammatory alternative.

Frequently Asked Questions

Regular consumption of white rice, which is stripped of its fiber, can cause blood sugar spikes due to its high glycemic index. In turn, these spikes can trigger or worsen inflammatory responses in the body for some people.

Yes, brown jasmine rice is considered a better, and potentially anti-inflammatory, option compared to white jasmine rice. As a whole grain, it retains fiber and antioxidants that slow digestion and combat oxidative stress, which contributes to chronic inflammation.

You can make jasmine rice less inflammatory by cooking it and then letting it cool completely in the refrigerator. This process creates resistant starch, which blunts blood sugar spikes. Pairing it with protein, fiber, and healthy fats also helps.

White jasmine rice has a glycemic index (GI) of approximately 60, classifying it as a medium GI food, though its high glycemic load suggests it can significantly affect blood sugar. Different preparation methods can influence this.

Basmati rice is generally considered healthier than jasmine rice due to its lower glycemic index. This makes it a more suitable choice for people managing their blood sugar levels, such as those with diabetes.

Yes, for most people, eating jasmine rice in moderation as part of a balanced diet is perfectly fine. The key is balance and pairing it with other nutrient-rich foods to mitigate potential blood sugar effects.

Yes, particularly brown and colorful varieties. The bran layers in whole-grain brown jasmine rice contain antioxidants, while black or purple jasmine rice varieties contain anthocyanins, powerful anti-inflammatory compounds.