Is Jasmine Rice a Mediterranean Diet Staple?

November 26, 2025 •

4 min read

The Mediterranean diet emphasizes whole grains like oats and brown rice, with refined grains being limited. This leads many to question if the fragrant grain from Southeast Asia, is jasmine rice a Mediterranean diet food. While not a traditional staple, its suitability depends on the type and portion size.

Quick Summary

Examines if jasmine rice fits the Mediterranean diet, differentiating between refined white and whole-grain brown varieties and advising on how to incorporate them mindfully into your meals.

Key Points

Refined vs. Whole Grain: White jasmine rice is a refined grain, while brown jasmine rice is a whole grain. The Mediterranean diet prefers whole grains.
High Glycemic Index: White jasmine rice has a higher glycemic index than brown varieties, which can cause sharper blood sugar spikes.
Moderation is Key: White jasmine rice is not explicitly forbidden, but it should be consumed in small, infrequent portions within a Mediterranean diet.
Brown is Better: Brown jasmine rice is the superior choice for the Mediterranean diet due to its higher fiber, nutrient, and antioxidant content.
Pair with Purpose: When eating rice, balance your meal with plenty of vegetables, legumes, and lean protein to mitigate the blood sugar impact.
Regional Variations: Rice has a place in specific Mediterranean cuisines (e.g., paella), but it is not as central as wheat-based products.

The Mediterranean Diet's Approach to Grains

The Mediterranean diet is celebrated for its emphasis on plant-based foods, healthy fats like olive oil, and minimally processed ingredients. When it comes to carbohydrates, the focus is squarely on whole grains, which are consumed several times a day. Foods like whole-grain bread, brown rice, couscous, barley, and farro are staples because they retain their fiber, vitamins, and minerals. Refined grains, such as white bread and white pasta, are generally limited in this eating pattern due to the processing that strips away their nutritional value. This principle is the key to understanding where jasmine rice fits in.

The Difference Between White and Brown Jasmine Rice

Jasmine rice is a long-grain, aromatic variety originating from Thailand. It comes in two primary forms: white and brown. The distinction between the two is crucial for anyone following the Mediterranean diet.

White Jasmine Rice

White jasmine rice is a refined grain. During processing, the husk, bran, and germ are removed, resulting in a quicker cooking time, a fluffier texture, and a longer shelf life. However, this process also removes most of the fiber, minerals, and B vitamins. As a refined carbohydrate, it has a higher glycemic index (GI), which can cause blood sugar to spike and crash more rapidly than with whole grains. For this reason, white jasmine rice is not an ideal choice for the Mediterranean diet, though small, infrequent portions are permissible.

Brown Jasmine Rice

Brown jasmine rice, on the other hand, is a whole grain. Only the outer husk is removed, leaving the nutritious bran and germ intact. This means it retains its natural fiber, antioxidants, and minerals like manganese. Brown jasmine rice has a lower glycemic index and promotes better digestive health due to its higher fiber content. Because it is a minimally processed whole grain, brown jasmine rice is a perfectly suitable and beneficial food within the Mediterranean diet.

How to Incorporate Rice Mindfully

Incorporating rice into a Mediterranean-style diet is about making smart, mindful choices. Here are some key strategies:

Prioritize Brown Jasmine: When possible, choose brown jasmine rice over the white version to maximize your fiber and nutrient intake. The nutty flavor pairs excellently with the fresh vegetables, herbs, and olive oil central to Mediterranean cuisine.
Control Portion Sizes: If you choose white jasmine rice, treat it as an occasional, small-portion side dish rather than a main component of your meal. A quarter of your plate is a good guideline for a grain serving.
Pair with Protein and Fiber: Balance your meal to offset the higher glycemic impact of white rice. Serve it alongside plenty of vegetables, legumes (like chickpeas or lentils), and lean protein such as fish or poultry.

Comparing Rice Types for the Mediterranean Diet


Feature	White Jasmine Rice	Brown Jasmine Rice	Brown Basmati Rice
Grain Type	Refined Grain	Whole Grain	Whole Grain
Glycemic Index (GI)	High	Lower	Low
Fiber Content	Low	High	High
Vitamins/Minerals	Enriched (added back)	Naturally Present	Naturally Present
Med Diet Suitability	Occasional, Small Portions	Excellent	Excellent
Texture	Soft, Fluffy	Chewy, Nutty	Dry, Separate Grains

Regional Context: Rice in Mediterranean Dishes

While wheat has historically been the more dominant grain in Mediterranean regions, rice does play a significant role in some areas. The Spanish paella, Italian risotto, and Greek stuffed vegetables (dolmades) are all famous dishes that feature rice as a key component. These dishes highlight that rice is not foreign to the region, and when prepared with traditional Mediterranean ingredients like olive oil, herbs, and vegetables, it can fit within the dietary framework. When making such dishes, using brown rice or a whole-grain version is always the healthier, more Mediterranean-aligned option.

Tips for Switching to Whole Grains

Ease In: If you're used to white rice, you can start by mixing it with brown rice to get accustomed to the new flavor and texture.
Try Different Grains: Explore other whole grains common in Mediterranean cuisine, such as quinoa, farro, bulgur, and whole-wheat pasta.
Cook for Better Texture: Many people find whole grains, especially brown rice, difficult to cook perfectly. Using a programmable rice cooker can help achieve a consistently good texture.
Flavor with Herbs: Add flavor with Mediterranean staples like garlic, lemon, herbs, and spices instead of relying on high-sodium or fatty sauces.

Conclusion: The Bottom Line on Jasmine Rice

So, is jasmine rice a Mediterranean diet staple? Not in its refined, white form. The true Mediterranean eating pattern emphasizes the minimally processed goodness of whole grains. While you don't need to eliminate white jasmine rice entirely, it should be a rare treat rather than a regular side dish. For the best health benefits and to truly embrace the diet's principles, brown jasmine rice is the unequivocally healthier and more suitable choice. By choosing whole-grain options and pairing them with other nutrient-dense foods, you can enjoy a delicious and heart-healthy diet.

For further information on the Mediterranean diet's principles, visit the American Heart Association website.

Frequently Asked Questions

Yes, all types of rice can be consumed, but the Mediterranean diet emphasizes whole grains. Therefore, whole-grain options like brown rice are strongly preferred over refined white rice.

White jasmine rice is a refined grain, meaning it has had its fibrous bran and germ removed, which raises its glycemic index. Brown jasmine rice is a whole grain that retains these parts, offering more fiber and a lower glycemic impact.

If you choose to eat white jasmine rice, keep the portion size small and infrequent. Pair it with high-fiber vegetables, legumes, and lean protein to create a more balanced, blood-sugar-friendly meal.

Excellent whole-grain alternatives include brown jasmine rice, brown basmati rice, quinoa, farro, and bulgur, all of which are rich in fiber and nutrients.

While less traditional than wheat-based products in most regions, rice is a key ingredient in specific Mediterranean dishes like Spanish paella and Italian risotto.

No, brown jasmine rice has a lower glycemic index compared to its white, refined counterpart. Its higher fiber content helps slow down the digestion and absorption of sugar.

Absolutely. Brown jasmine rice is a whole grain that aligns perfectly with the Mediterranean diet's principles and can be enjoyed regularly as a healthy and nutritious carbohydrate source.