Is Jasmine / white rice good for you?
Jasmine / white rice is a grain. It has about 28 g net carbs and 2.7 g protein per 100 g. Here's how Susta judges it — and why the answer changes with your goal.
Jasmine / white rice: verdict by goal
The details
Blood sugar: One of the highest-GI staples (jasmine ~89) and the default base of most Filipino/Asian meals — the single biggest glucose lever for this household. Avoid for a blood-sugar reset; swap to cauliflower rice, or a small portion of brown/basmati and eat the ulam-to-rice ratio in your favour.
How to choose: —
How to use it: Cauliflower rice is the everyday swap; if serving real rice, dish a small scoop and load the plate with protein and veg.
How to store: Airtight pantry.
Sensible portion: small portion, occasional
See how Jasmine / white rice fits your goal
Susta judges every food for your specific health goal — free, on-device, with the cited evidence behind it.
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Susta gives general wellness information graded by evidence — not medical advice, diagnosis, or treatment, and never medication advice. Verdicts are tuned to a chosen goal and may differ for you. Talk to your clinician about your health.