Is Jasmine Rice Low in Sugar?

January 1, 2026 •

4 min read

According to nutritional data, white jasmine rice contains virtually no sugar in its raw form. However, the crucial question for blood sugar management is not the amount of simple sugar but how the body processes its high carbohydrate content, which means jasmine rice is not low in sugar's effect on the body.

Quick Summary

Jasmine rice is high on the glycemic index (GI), causing rapid blood sugar spikes after consumption. Though it contains no simple sugar, its high carbohydrate content quickly converts to glucose in the body. Alternatives like brown jasmine or basmati rice are better for glucose control.

Key Points

High Glycemic Index: Despite having no simple sugar, white jasmine rice is a high-GI food that causes a rapid spike in blood sugar levels.
Refined Grain: White jasmine rice is a refined grain stripped of its fiber, which accelerates the conversion of carbohydrates to glucose.
Brown is Better: Brown jasmine rice retains its fiber, resulting in a more moderate glycemic impact compared to the white variety.
Strategic Pairing: Eating jasmine rice with protein, fiber, and healthy fats can help slow down glucose absorption and regulate blood sugar.
Consider Alternatives: Better options for blood sugar control include brown rice, basmati rice, quinoa, and cauliflower rice, which have lower glycemic impacts.
Portion Control is Key: Limiting the amount of jasmine rice in a meal is an effective way to manage its effect on blood sugar levels.

Understanding the Glycemic Index of Jasmine Rice

To truly answer the question, "Is jasmine rice low in sugar?", we must look beyond the nutrition label and consider the glycemic index (GI). The GI is a measure of how quickly a carbohydrate-containing food raises blood glucose levels. White jasmine rice, a refined grain, has a high GI, with some sources reporting it as high as 89-91. This is because the milling process removes the bran and germ, which also removes the dietary fiber that slows down the conversion of carbohydrates into glucose.

The Role of Carbohydrates and Fiber

When you consume carbohydrates, your body breaks them down into glucose (sugar) to use for energy. The speed of this process is what the GI measures. For people without blood sugar concerns, this rapid conversion is not a problem. However, for those managing diabetes or aiming for stable energy levels, a high GI food like white jasmine rice can cause an undesirable and rapid spike in blood sugar. While the brown variety of jasmine rice has a slightly lower GI due to the presence of fiber, it is still considered moderate to high compared to other grains. The inclusion of fiber in whole-grain options significantly slows digestion and glucose absorption, creating a more gradual and sustained rise in blood sugar.

Key Differences: White vs. Brown Jasmine Rice

One of the most important distinctions to make is between white and brown jasmine rice. The processing of white rice strips it of the nutritious outer layers. Brown jasmine rice retains these layers, offering more fiber, B vitamins, and other minerals. This difference is vital for blood sugar regulation.

White Jasmine Rice: This is the more common, refined version. It has a high GI and low fiber content, making it a poor choice for those concerned with blood sugar spikes.
Brown Jasmine Rice: This whole-grain alternative is less processed and retains its fiber. While its GI is still relatively moderate, it's a much healthier option for blood sugar management.

How to Prepare Jasmine Rice to Lower its Glycemic Impact

For those who enjoy white jasmine rice and don't want to give it up entirely, there are ways to mitigate its effect on blood sugar. By pairing it with other macronutrients, you can create a more balanced meal that slows down glucose absorption.

Add healthy fats: Including healthy fats from sources like avocado, nuts, or olive oil can help slow digestion.
Boost with protein: Eating rice alongside lean protein, such as chicken, fish, or tofu, can balance the meal and reduce the glycemic load.
Pile on the fiber: Combining rice with a generous amount of fiber-rich vegetables is one of the most effective strategies. The fiber helps regulate the absorption of carbohydrates.
Practice portion control: Limiting the amount of rice you consume is a simple and effective way to manage its impact on blood sugar.

Comparison Table: Glycemic Impact of Different Rice Varieties


Rice Type	Glycemic Index (GI)	Fiber Content	Recommended for Blood Sugar?
White Jasmine Rice	High (~89-91)	Low	No (consume with caution)
Brown Jasmine Rice	Moderate	Medium	Yes, in moderation
Basmati Rice	Low (~59)	Medium	Yes
Long-Grain White Rice	High (~72)	Low	No (consume with caution)
Brown Rice	Low (~50)	High	Yes

Healthier Alternatives for Blood Sugar Control

For those who need to strictly monitor their blood sugar or want to choose more nutrient-dense options, several alternatives are available.

Basmati Rice: Especially the brown variety, basmati has a significantly lower GI than jasmine rice.
Brown Rice: A staple whole grain that is high in fiber and low on the GI scale.
Quinoa: This is a gluten-free whole grain that is also a complete protein, offering both fiber and protein to help regulate blood sugar.
Barley: A low-glycemic grain rich in fiber and nutrients. Avoid pearled barley, which has a higher GI.
Cauliflower Rice: For a very low-carb, low-GI option, riced cauliflower is an excellent substitute.

Conclusion

In summary, while white jasmine rice contains no simple sugar, it is not a low-sugar food in terms of its overall impact on the body. Its high glycemic index means that its carbohydrate content is rapidly converted to glucose, leading to a quick rise in blood sugar levels. For optimal blood sugar management, particularly for individuals with diabetes, it is best to limit consumption of white jasmine rice and opt for whole-grain alternatives like brown jasmine rice, brown rice, or basmati rice. When white jasmine rice is consumed, pairing it with fiber, fat, and protein can help mitigate the blood sugar spike. A balanced diet and informed choices about carbohydrate sources are key for maintaining healthy blood glucose levels.

For more comprehensive information on the glycemic index of various foods, refer to the official Glycemic Index Foundation website.

Frequently Asked Questions

No, while white jasmine rice has no simple sugar, its high carbohydrate content and high glycemic index cause a rapid rise in blood sugar, meaning it is not a low-sugar option in terms of overall effect.

The glycemic index (GI) of white jasmine rice is considered high, with some sources listing it around 89-91, which can lead to quick blood sugar spikes.

Yes, brown jasmine rice is a better choice because it contains more fiber, which slows down the absorption of carbohydrates and results in a less dramatic blood sugar response compared to its white counterpart.

People with diabetes should consume white jasmine rice in moderation and with careful portion control due to its high glycemic index. It is better paired with high-fiber foods, protein, and healthy fats, or replaced with a lower-GI alternative.

When you eat a high-GI food, your body quickly converts its carbohydrates into glucose, causing a rapid spike in blood sugar. This prompts the release of insulin, which can lead to a subsequent blood sugar crash.

To lower the glycemic impact, you can add fiber-rich vegetables, lean protein, or healthy fats to your meal. Limiting your portion size is also an effective strategy.

Healthier alternatives include whole grains like brown rice, basmati rice (especially the brown variety), quinoa, and barley. For a low-carb option, consider cauliflower rice.