Which has more sugar, jasmine rice or basmati rice?

November 23, 2025 •

4 min read

According to glycemic index studies, jasmine rice typically has a higher glycemic index than basmati rice. This often leads people to wonder which has more sugar, jasmine rice or basmati rice, though the answer isn't as simple as comparing a label.

Quick Summary

Jasmine rice has a higher glycemic index than basmati rice, which causes a faster and more significant rise in blood sugar levels. Though the total sugar content is minimal in both, the type of carbohydrates and how they are digested determines the metabolic effect.

Key Points

Glycemic Index (GI) is Key: Instead of simple sugar, the real difference is in the glycemic index; jasmine rice has a high GI, while basmati has a low to medium GI.
Jasmine Causes Faster Sugar Spikes: The higher GI of jasmine rice means it causes a more rapid and significant increase in blood glucose levels after eating.
Basmati Offers Slower Energy Release: Basmati rice's lower GI results in a slower, more gradual release of energy and a less dramatic impact on blood sugar.
Starch Composition is the Reason: Basmati has more amylose (slower-digesting starch), while jasmine has more amylopectin (faster-digesting starch), explaining their GI differences.
Brown Rice is Healthier Overall: For both types, brown rice contains more fiber and nutrients, which further helps to regulate blood sugar and improve digestive health.
Control Portions and Combinations: Pairing either rice with protein and vegetables can help lower the overall meal's GI and prevent blood sugar spikes.

Understanding the Sugar Content in Rice

First, it's important to clarify what "sugar" means in the context of rice. When people ask which has more sugar, jasmine rice or basmati rice, they are typically referring to the effect the rice has on their blood sugar levels, not the simple sugars listed on a nutrition label. The primary component in rice is complex carbohydrates (starch), not simple sugars. The speed at which these starches are broken down and absorbed into the bloodstream determines the food's glycemic index (GI).

The Glycemic Index: The Real Difference

The most significant nutritional difference between jasmine and basmati rice lies in their glycemic index, which measures how quickly a food raises blood glucose. Basmati rice, due to its higher amylose content, has a lower GI than jasmine rice. This means its carbohydrates are digested more slowly, leading to a more gradual and sustained release of glucose into the bloodstream. Conversely, jasmine rice has a higher GI, causing a quicker and more pronounced spike in blood sugar after consumption.

Why Amylose Content Matters

The key to understanding the GI difference is the ratio of two types of starch: amylose and amylopectin. Basmati rice has a higher amylose content, which is a straight-chain starch molecule that is more resistant to digestion. Jasmine rice, on the other hand, is richer in amylopectin, a branched-chain molecule that is much easier for the body to break down quickly. This structural difference in starches is the direct reason for the variation in how they affect blood sugar.

Factors Influencing Glycemic Response

It's also worth noting that the glycemic response to rice can be influenced by other factors, including the form of the grain (brown vs. white), cooking methods, and what other foods are eaten alongside it. Brown versions of both jasmine and basmati rice have more fiber, which further slows down digestion and lowers the GI. Cooking rice with less water and cooling it after cooking can also increase resistant starch, which has a less dramatic impact on blood sugar.

Jasmine vs. Basmati: A Comparative Look


Feature	White Jasmine Rice	White Basmati Rice
Glycemic Index (GI)	High (approx. 68–80)	Low to Medium (approx. 50–58)
Starch Composition	Higher in amylopectin, making it stickier and faster digesting.	Higher in amylose, leading to fluffier grains and slower digestion.
Effect on Blood Sugar	Rapid spike followed by a drop.	Slower, more gradual increase.
Texture	Soft and slightly sticky when cooked.	Light, dry, and separate grains when cooked.
Best For	Asian cuisine, curries, and stir-fries.	Indian and Middle Eastern dishes like biryani and pilaf.

Practical Implications for Your Health

For those managing conditions like diabetes or aiming for more stable energy levels, the difference in GI is significant. Choosing basmati rice over jasmine rice could help in achieving better blood glucose control. However, portion control and combining rice with protein, healthy fats, and fiber are equally important strategies for mitigating blood sugar spikes, regardless of the rice type. The overall dietary pattern matters far more than a single food item.

The Role of Whole Grains

When considering overall health, opt for brown versions of both jasmine and basmati rice whenever possible. Brown rice retains its bran and germ, providing more fiber, vitamins, and minerals. This extra fiber not only lowers the GI even further but also aids digestion and promotes a feeling of fullness. An analysis published in the journal Nutrients highlighted that a low-glycemic index diet can significantly improve blood sugar levels in patients with type 2 diabetes.

Conclusion: Basmati is the Clear Winner for Sugar Management

While neither jasmine nor basmati rice contains a significant amount of simple sugar, the answer to which has more sugar, in terms of blood sugar impact, is clear: jasmine rice's higher glycemic index causes a faster and more pronounced blood sugar spike compared to basmati rice. Basmati rice, with its higher amylose content and lower GI, offers a more gradual energy release, making it a better option for managing blood sugar. Both can be part of a healthy diet, but making informed choices about grain type, preparation, and portion size is key for optimizing their health effects.

The Real Health Score: Beyond Just Sugar

Beyond the glycemic index, both rice varieties offer different health benefits and are typically low in fat. Brown basmati rice, for instance, contains higher amounts of magnesium, B vitamins, and zinc compared to white jasmine rice. Brown jasmine rice also provides more nutrients than its white counterpart. Ultimately, the healthier choice depends on your specific dietary needs and health goals, though basmati rice holds an advantage for those focused on blood sugar control. For further reading, consult authoritative sources on dietary management for chronic diseases.

Frequently Asked Questions

Yes, basmati rice is generally considered a better choice for diabetics than jasmine rice because of its lower glycemic index (GI), which causes a slower, more stable rise in blood sugar levels.

Brown rice doesn't have less total sugar, but it has more fiber, which lowers its glycemic index and slows down the absorption of carbohydrates. This leads to a slower and steadier increase in blood sugar compared to white rice.

Jasmine rice is high glycemic because it contains a higher proportion of amylopectin, a type of starch that is quickly broken down and absorbed by the body, causing a rapid spike in blood sugar.

Rinsing rice can help remove some of the surface starches, but the effect on the overall glycemic index is minimal. Cooking methods that use less water or cooling the rice after cooking have a more significant impact.

Basmati rice is often recommended for weight management due to its lower glycemic index, which can promote a greater feeling of fullness and lead to less overeating. Pairing it with high-fiber foods is also beneficial.

Yes, cooking methods can affect the glycemic response. Cooking rice and then cooling it can increase its resistant starch content, which behaves more like fiber and moderates blood sugar impact.

Both jasmine and basmati rice contain a very small, negligible amount of simple sugar. Their primary impact on blood sugar comes from the breakdown of their complex carbohydrates (starches), measured by the glycemic index.