Types of Rice and their Health Benefits

Table of Content

• Nutritional profile of rice

• The various Types of Rice

• Which is the healthiest rice for you?

• Take-Home Points

• FAQ on What is the healthiest type of rice?

Introduction 

One of the most significant cereal crops and a staple food for many people, particularly in Asia is none other than rice. Not just in Asia, but in all parts of the world, rice is consumed in some way or other. Being one of the most widely consumed cereals, we should know more about it. 

Rice offers the majority of the daily calories for many people and animals. It is a cheap, wholesome source of energy. This popular grain comes in a variety of shades, each with a unique flavour, colour, and nutritional profile.

Some have more outstanding nutritional profiles than others, with others being deficient in nutrients and potent plant chemicals that are beneficial to health. In this article we'll yell you more about this popular and inexpensive grain which possibly is your staple food as well!

Nutritional profile of rice

In addition to being a good source of fiber, carbs, and other nutrients, rice is a staple diet for many people all over the world. Depending on the variety of rice, as well as the processing and cooking techniques, rice's nutritional content might change. The general nutritional value of 1 cup of cooked long-grain white rice is broken down as follows:

• Calories: 205

• Carbohydrates: 45 grams

• Protein: 4 grams

• Fat: 0.4 grams

• Fiber: 0.6 grams

• Thiamin: 15% of the Daily Value (DV)

• Niacin: 8% of the DV

• Vitamin B6: 6% of the DV

• Folate: 6% of the DV

• Iron: 2% of the DV

• Magnesium: 3% of the DV

• Phosphorus: 6% of the DV

• Potassium: 1% of the DV

• Zinc: 2% of the DV

It's important to note that other types of rice such as brown, black, and wild rice may have different nutritional values due to their higher fiber and nutrient content. Additionally, the way rice is cooked and prepared can also affect its nutritional value. Overall, rice can be a healthy addition to a balanced diet, especially when paired with other nutrient-dense foods such as vegetables, lean protein, and healthy fats.

The various Types of Rice

There are a whole range of types of rice you can choose from. Here we have mentioned the major 5 types of rice you can choose from!

White rice

White rice is the most commonly consumed type of rice, and it is often enriched with vitamins and minerals such as iron, thiamine, and folate. However, it is lower in fiber and other nutrients compared to other types of rice.

White rice is a type of rice that has been milled to remove the outer layers of the grain, including the bran and germ, which contain most of the nutrients. This process gives white rice a longer shelf life and a smoother, more tender texture than brown rice or other whole-grain rice. However, it also means that white rice is lower in fiber, vitamins, and minerals than these other types of rice. 

While white rice can still be a good source of carbohydrates and energy, it may not provide as many health benefits as brown, black, or wild rice. It's also worth noting that white rice can have a high glycemic index, meaning that it can cause a rapid increase in blood sugar levels, which may be a concern for people with diabetes or insulin resistance.

Overall, white rice can be a healthy addition to a balanced diet, especially when paired with other nutrient-dense foods such as vegetables, lean protein, and healthy fats. However, it is important to be mindful of portion sizes and to choose whole-grain rice whenever possible to maximize nutrient intake.

Black rice

Black rice, commonly referred to as forbidden rice, is a variety of rice that is high in healthy minerals and antioxidants. Because it is a whole-grain rice that has not been refined or processed, it has all of its original deliciousness and is therefore a more nutrient-dense option than white rice. 

In terms of its nutritional value, 1 cup of cooked black rice contains approximately:

• Calories: 160

• Carbohydrates: 34 grams

• Protein: 5 grams

• Fat: 2 grams

• Fiber: 3 grams

• Thiamin: 10% of the Daily Value (DV)

• Niacin: 8% of the DV

• Vitamin B6: 15% of the DV

• Folate: 10% of the DV

• Iron: 6% of the DV

• Magnesium: 10% of the DV

• Phosphorus: 8% of the DV

• Potassium: 2% of the DV

• Zinc: 6% of the DV

What sets black rice apart from other types of rice is its high antioxidant content. Anthocyanins, which are pigments that give black rice its rich purple-black hue and are also present in foods like blueberries, cherries, and red cabbage. Anthocyanins are believed to have a number of health advantages, such as lowering inflammation, preventing chronic illnesses including cancer and heart disease, and enhancing mental performance. 

In addition to having antioxidants, black rice is a nutritious food that supports excellent health because it also has a decent amount of fiber, vitamins, and minerals. It is a great method to increase the nutritional value of your meals and is versatile enough to be used in a wide range of recipes.

Brown rice 

• Whole grain

• Lowers risk of chronic illness

The following highlighted points

Brown rice is a whole-grain rice that has had it's outer shell, called the hull, removed. The nutrient-rich bran and germ layers are retained in brown rice. Brown rice undergoes less processing than white rice. When white rice is processed, these layers are eliminated, leaving behind a less nutrient-dense final product.

In terms of its nutritional value, 1 cup of cooked brown rice contains approximately:

• Calories: 216

• Carbohydrates: 45 grams

• Protein: 5 grams

• Fiber: 4 grams

• Niacin: 15% of the DV

• Magnesium: 21% of the DV

• Phosphorus: 15% of the DV

• Potassium: 8% of the DV

• Zinc: 8% of the DV

• Rest of the nutrient contents are the same as black rice.

Brown rice is a more nutrient-dense option than white rice since it contains more fiber, protein, and a variety of vitamins and minerals. A complete grain, such as brown rice, has been linked to a number of health advantages, including lowering the risk of chronic illnesses including heart disease and type 2 diabetes.

Brown rice has a chewy texture and nutty flavor that many people find delightful in addition to its nutritional advantages. It is a flexible component to have on hand in the kitchen and can be used in a number of meals, from stir-fries and salads to desserts.

Generally speaking, brown rice is a nutritious diet that is good for most people. But those who suffer from illnesses including diabetes, coeliac disease, irritable bowel syndrome, renal disease, and phenylketonuria may need to restrict or avoid eating brown rice.

Wild rice

An aquatic grass that thrives in shallow waterways is called wild rice. Native American societies have used it as a staple diet for countless years because it is a product of North America.

One cup of cooked wild rice has roughly the following nutrients:

• Calories: 166

• Carbohydrates: 35 grams

• Protein: 6 grams

• Fat: 1 gram

• Fiber: 3 grams

• Thiamin: 30% of the Daily Value (DV)

• Riboflavin: 6% of the DV

• Niacin: 10% of the DV

• Vitamin B6: 10% of the DV

• Folate: 4% of the DV

• Iron: 6% of the DV

• Magnesium: 8% of the DV

• Phosphorus: 10% of the DV

• Potassium: 2% of the DV

• Zinc: 4% of the DV

Wild rice has fewer carbohydrates and more protein, fiber, and a variety of vitamins and minerals than other varieties of rice. In addition to thiamin, which is crucial for the creation of energy, wild rice is also notably high in other B vitamins, iron, and magnesium in tiny amounts.

In a variety of recipes, wild rice's distinctive nutty flavor and slightly chewy texture provide interest and diversity. In addition, it is a gluten-free grain, making it a suitable option for those who have celiac disease or gluten sensitivity.

Red rice

The anthocyanin pigments found in the bran layer of the rice grain give red rice its distinctive color. It has a nutty flavor and a slightly chewy texture, and Southeast Asia is where it is most frequently grown.

One cup of cooked red rice has roughly the following nutrients:

• Calories: 216

• Carbohydrates: 45 grams

• Protein: 5 grams

• Fat: 1.5 grams

• Fiber: 2.7 grams

• Thiamin: 20% of the Daily Value (DV)

• Niacin: 15% of the DV

• Vitamin B6: 10% of the DV

• Folate: 15% of the DV

• Iron: 8% of the DV

• Magnesium: 8% of the DV

• Phosphorus: 10% of the DV

• Potassium: 4% of the DV

• Zinc: 8% of the DV

Red rice has more fiber, protein, and a variety of vitamins and minerals than white rice. It has a high concentration of thiamin, a vitamin necessary for the synthesis of energy, as well as trace levels of iron, magnesium, and other B vitamins.

Red rice can be used in a wide range of meals. Given that it is an unprocessed grain that retains all of its natural fiber and minerals, it is also a fantastic option for anyone trying to increase the amount of whole grains in their diet.

Which is the healthiest rice for you?

Your own dietary demands and tastes will determine which sort of rice is healthiest for you. However, in general, whole grain or unprocessed rice is thought to be healthier than refined rice.

Brown rice is sometimes regarded as one of the healthiest varieties of rice since it is a whole grain that retains its natural fiber and nutrients, including B vitamins and minerals like magnesium and selenium.

Due to their high nutrient contents and antioxidant qualities, red rice, black rice, and wild rice are also regarded as healthy options.

While white rice still has some beneficial minerals and fiber, it has had the bran and germ removed during processing. A good amount of iron, folate, and thiamin can be found in enriched white rice, which has some of these nutrients added.

Your own dietary requirements and tastes will ultimately determine the healthiest sort of rice for you. In order to achieve optimum health, it is always advisable to choose whole grains and include a variety of grains in your diet.

Take-Home Points

Choosing the right thing to eat is the easiest way to a healthy life. Now after reading this article you know how whole grain or unrefined varieties of rice are generally considered to be healthier than their refined counterparts.

While brown rice is one of the healthiest types of rice, as it is a whole grain that retains its natural fiber and nutrients. Red rice, black rice, and wild rice are also considered to be healthy choices due to their high nutrient content and antioxidant properties.

White rice, while a staple in many diets, has had the bran and germ removed during processing, which removes many of the beneficial nutrients and fiber.