Some are abundant in nutrients and powerful plant compounds that benefit health, while others have less impressive nutrition profiles. This article discusses the most nutritious types of rice and why you should choose certain varieties over others. The following varieties of rice have nutritional characteristics that make them stand out from others.
Brown rice is whole-grain rice that has had the outer protective shell, known as the hull, removed. Unlike white rice, it still contains the bran layer and the germ — which both pack a significant amount of nutrients. For example, brown rice bran contains the flavonoid antioxidants apigenin, quercetin, and luteolin. These compounds play an important role in disease prevention. Regular consumption of foods rich in flavonoids has been linked to a lower risk of chronic conditions, such as heart disease and certain cancers 1 , 2.
Brown rice provides similar numbers of calories and carbs to white rice, which has had the bran and germ removed. However, the brown variety has about three times more fiber and is higher in protein 3.
Both fiber and protein promote feelings of fullness and can help you maintain a healthy weight. A study in 15 overweight adults demonstrated that those who ate 7 ounces grams of brown rice for 5 days had significantly lower fasting blood sugar and insulin levels than those who consumed the same amount of white rice.
As a result, brown rice may be a better choice for those with diabetes. Black rice varieties, such as Indonesian black rice and Thai jasmine black rice, have a deep black color that often transitions to purple when cooked. Research shows that black rice has the highest antioxidant activity of all the varieties, making it a nutritious choice 7.
Antioxidants are compounds that protect cells from damage caused by an excess of molecules called free radicals, which contribute to a condition known as oxidative stress. Oxidative stress has been associated with the progression of chronic conditions, such as heart disease, certain cancers, and mental decline 8.
Black rice is particularly rich in anthocyanins, a group of flavonoid plant pigments that have powerful antioxidant and anti-inflammatory properties. Anthocyanins have been shown to have potent anticancer properties as well. Population studies suggest that higher consumption of anthocyanin-rich foods is associated with a lower risk of certain cancers, including colorectal cancer 9.
Red rice varieties, such as Himalayan red rice and Thai red cargo rice, are deeply pigmented and contain an impressive array of nutrients and beneficial plant compounds.
This type is higher in protein and fiber than white rice varieties, but where it really shines is in its antioxidant content. In fact, research shows that red rice has significantly more potential to fight free radicals and contains higher concentrations of flavonoid antioxidants than brown rice Flavonoids can help decrease inflammation in your body, keep free radical levels in check, and may reduce your risk of chronic conditions, such as heart disease and type 2 diabetes 12 , For example, rodent studies indicate that replacing white rice with wild rice effectively reduces triglyceride and cholesterol levels, insulin resistance, and oxidative stress — big risk factors for heart disease 15 , 16 , Wild rice is a good source of vitamins and minerals, including B vitamins, magnesium , and manganese.
Brown, black, red, and wild rice are all nutritious options that contain an impressive array of nutrients and disease-fighting plant compounds. White rice has had the husk, bran, and germ removed. Considering the age of keto and low-carb everything has many people throwing grains out the window, figuring out what type of rice is the healthiest and if rice is honestly healthy at all has never been more confusing.
Should you stick to brown rice—or skip the starchy stuff altogether? Well, it depends. Many nutrition experts advocate that grains can totally fit into a balanced diet—as long as you choose your variety and portion size wisely. Don't worry, your love affair with poke bowls is far from doomed. Here, dietitians break down the healthy and not-so-healthy types of rice—and how to make the grain work for you.
SparkNotes: Yes, that means brown rice is a whole grain. So, nope, not a whole grain. That processing has a pretty major impact on rice's nutrition. Because of this, a lot of companies in the US actually fortify white rice with the B vitamins thiamin, niacin, folic acid—and iron—to revive some shred of nutrition.
To put the differences in perspective, here's the nutritional information for one cup of cooked brown rice, per the USDA Nutrient Database :. Though a serving of brown rice is higher in calories, it provides more balanced nutrition—and is generally a better pick—than a serving of the white stuff.
Okay, so you know that brown rice is technically healthier than white—but brown and white rice aren't the only players in the game. In fact, other varieties of rice may be even better for you than brown rice. A cup of wild rice only has 1 microgram of selenium, while brown rice has 19 micrograms.
While these may seem like tiny differences, the amounts in brown rice come much closer to meeting your daily needs for these minerals. Manganese helps make a strong antioxidant that protects energy-producing structures inside cells from damage caused by unstable molecules called free radicals.
It's also involved in metabolism, maintaining strong bones and helping wounds heal. Eating a cup of brown rice fills 88 percent of the daily value for manganese, but wild rice provides only 23 percent. Selenium is also vital for producing several potent antioxidants, and you need it to synthesize thyroid hormone. As a result, selenium has an essential role in normal growth and metabolism. One cup of brown rice supplies 27 percent of the daily value for selenium, while wild rice only fills 2 percent.
Wild and brown rice are easy to cook, but both take a little more time than white rice. All you need to do is simmer them in water or broth. For wild rice, use 3 cups of liquid with 1 cup of rice.
A cup of regular brown rice needs 2 cups of water. Both grains need to simmer for about 35 to 50 minutes, unless you buy a quick-cooking brand of brown rice. You can tell when wild rice is done because the grains burst open. All of the water should be absorbed during cooking. If you use too much water, either the rice will be soggy or you'll have to pour off water -- and also lose nutrients.
Mix wild rice and brown rice together, using more brown rice than wild to make the more expensive grain stretch a little farther. Add chopped onion and Parmesan cheese, and you have a side dish. Make both grains into a healthy dish by mixing them with bell peppers, onions, cucumbers, cherry tomatoes and your favorite vinaigrette dressing. You could also add chicken or low-fat cheese for extra protein.
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