Is Jasmine Rice Good for High Blood Pressure? (Expert Answer)

Short Answer: Jasmine rice is controversial for high blood pressure. Because it has different types and they can positively or negatively affect blood pressure depending on the type and amount consumed.

High blood pressure is a condition that affects your blood vessels and heart.

In high blood pressure, your body experiences an increase in the force of blood against artery walls

This can lead to various health problems, such as heart disease, stroke, and kidney failure.

One of the key factors in managing high blood pressure is diet.

What you consume can affect your blood vessel flexibility and fluid balance, which can impact your high blood pressure symptoms and overall health.

To effectively manage high blood pressure, you should consume potassium, magnesium, and fiber rich foods like bananas, spinach, and oats and avoid sodium and saturated fat rich foods like processed meats, fried foods, and full-fat dairy products.

Now, jasmine rice is a long-grain variety of rice that is known for its fragrant aroma.

People usually cook it as a side dish or as part of a main meal.

Jasmine rice is controversial for high blood pressure because it contains varying amounts of nutrients depending on the type.

White jasmine rice is higher on the glycemic index and may cause blood sugar spikes, which is not ideal for managing high blood pressure.

However, brown jasmine rice contains more fiber and can be better for digestive health.

A 1/4 cup serving of brown jasmine rice can give you approximately 2 grams of fiber and 3 grams of protein, which is about 8% and 6% of your daily needs, respectively.

Fiber can positively affect high blood pressure by improving digestive health and helping to maintain a healthy weight.

Protein is essential for overall health but does not directly affect blood pressure levels.

Furthermore, jasmine rice is a grain, and whole grains are good for high blood pressure because they help to slow down the digestion of carbohydrates, which can prevent blood sugar spikes.

If jasmine rice is good for high blood pressure, you can eat a moderate amount of brown jasmine rice per day safely.

More than that can cause blood sugar spikes, especially if you have diabetes or insulin resistance.

That’s why I suggest you limit your white jasmine rice intake to avoid potential blood sugar spikes.

Stick to a serving size of 1/4 to 1/2 cup cooked rice to minimize these effects.

Also, you shouldn’t eat white jasmine rice if you have diabetes to prevent blood sugar spikes.

Because it has a high glycemic index and can increase blood sugar levels.

You can buy fresh brown jasmine rice in your local market or can order it online.

Always choose whole grain options.

Because they contain more nutrients and fiber.

You can store them in a cool, dry place for several months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care is key to managing/dealing with high blood pressure effectively.

I always recommend my high blood pressure patients to follow a high blood pressure-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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