Healthiest Type of Rice

We’ve all experienced the necessity of something close to our heart─ food. Some foods are temporary palate fresheners, and some become our regular everyday food. Many people across the globe share this notion about rice, their everyday food. Rice is the one food that connects many nations.

Because rice is rich in carbohydrates, it can make you full quicker. The misconception about rice is why many weight-loss enthusiasts avoid it in their diet. This article will prove why rice is essential and how some rice is healthier than others.

The traditionally consumed and widely available white rice is primarily low in nutrients as it is often heavily processed. This is because the rice is heavily processed and made to look appealing. Generally, colored rice has more nutrients and is healthier for consumption. Below are some of the healthiest type of rice, based on their nutritional value.

Black Rice

Though slightly expensive than other varieties and often difficult to find, black rice is one of the healthiest types of rice. The dark color of this rice gives it a purple tint after cooking.

Black rice is recorded to have the highest protein content than any other variant. It is also packed with antioxidants and the right amount of fiber necessary for your body’s metabolism.

Black rice is known for its cancer prevention properties due to the presence of a pigment called anthocyanin, which also gives it its dark color.

Black Rice




Brown Rice

Brown rice is whole grain rice that has its outer layers unremoved. This natural state makes the grain special as the outer layer contains most of the fiber and minerals and is rich in antioxidants.

Brown rice is less processed and is hence, gluten-free. The high dietary fiber content lowers cholesterol levels and helps in weight loss. The rice is also rich in magnesium, making it a good choice against coronary illnesses.

Brown rice is also known to keep your digestive health in check and lower stress levels. Its low sugar content makes it safe for people with diabetes. The rice is thus a healthy alternative to the not-so-healthy white rice, and it is budget-friendly compared to black rice.

Brown Rice




Wild Rice

Wild rice has the lowest carb content. It is a good option for those struggling with obesity.

Wild rice is chewy in texture with a nutty taste. This type of rice has a high content of phosphorus and magnesium, which are necessary for bone health and preventing fatigue by supplying energy. The rice is also unprocessed and gluten-free, making it easier to digest. Wild rice is fiber and protein-rich, giving your body the energy it needs while regulating weight.

Though wild rice is filled with nutrients and considered healthy, it can often be toxic to your health. The rice is cultivated in swampy areas and can contain fungal infections and heavy metals. Fungal infections are visible to the naked eye in the form of pink or purple spots or fungus growth. In order to prevent deterioration of health by toxic metals, it is best if wild rice is not consumed daily.

Wild Rice




Red Rice

The benefits of red rice are numerous. Its rich red color indicates a high level of anthocyanin, which has anti-inflammatory, anti-diabetic, and anti-cancer properties.

Red rice is rich in proteins and improves bone health. The high content of soluble and insoluble fiber found in red rice helps in improving digestion and fighting obesity. This rice is a tool against pulmonary illnesses as it is recorded to improve breathing patterns and lung capacity.

Red rice lowers blood glucose levels, making it ideal for people with diabetes. The rice is cholesterol-free and a safe option for those with cardiovascular diseases.

Red rice also boosts immunity and regulates skin health by delaying premature aging.

Red Rice




Sprouted Brown Rice

Sprouted brown rice is packed with higher nutritional composition than regular brown rice. The germination process increases the value of the already-healthy rice. Sprouted brown rice takes lesser time to cook and is often softer in texture. It does not increase blood sugar levels, controls blood pressure, and is easier to digest. This type of rice is best suited for those with digestive issues and heart disease.

Sprouted Brown Rice




Basmati Rice

This soft, aromatic rice is perfect for people with poor gut health. It is high in fiber and improves bowel function. It also contains B-vitamins, which are necessary for brain health. Basmati rice is low in fats and sodium, making it safe for cardiac patients. Overall, basmati rice can be considered the best white rice type due to its nutritional health benefits.

Basmati Rice



Rice To Avoid

It is surprising to know why some rice are better left unconsumed. Many rice has their pros and cons, but a common enemy to health is the processed white rice.

White rice is easily available and hence, cheaper. Regardless of its price, this rice does not have enough nutrients to fuel your body. White rice loses most of its fiber and minerals during the refining process.

Moreover, the carbs in white rice are converted to sugar more quickly than other variants of rice. In doing so, white rice is left only with calories, making it an enemy for a weight-loss diet.

The positive side is that most white rice are now enriched to provide nutrients. Enriching processed rice will ensure that the general population gets the nutritional benefits they require.

Moreover, the low fiber content of white rice may be better suited for those with digestive issues. The best way to consume white rice would be to balance it with adequate quantities of proteins and other food types. (1)


So, what is the healthiest type of rice?

Above, we have discussed the healthiest types of rice and their unique properties. Since no two persons have the same body, everyone has unique nutritional requirements. It will be impossible to consider one rice as the healthiest as each has its respective benefits.

The takeaway would be to eat everything in moderation, and you are good to go. Simply look over the different types of rice and choose one that is suitable for your personal needs and preferences.


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