Healthiest Rice Types Revealed

When it comes to rice, there are many varieties that are good for you, including Wild, Nutty, and Black rice. However, not all of these varieties have the same nutritional value. Here’s how to choose the healthiest rice for your family’s diet. White rice is stripped of its husk and bran layer, which leaves less of the rice’s natural nutrients. Its protein content is also low, with only 6.3 grams per 100 grams.

Black rice

Black rice contains antioxidants that help protect cells against free radicals. Free radicals are a common cause of oxidative stress, which has been linked to various chronic diseases, including heart disease and cancer. It is especially rich in anthocyanins, a type of flavonoid plant pigment that has potent anticancer and anti-inflammatory properties. Studies have shown that higher intakes of anthocyanin-rich foods are associated with reduced risk of colorectal cancer and breast cancer.

In addition to anti-inflammatory benefits, black rice is also a great source of phytochemicals. Phytochemicals like anthocyanins help protect cells from damage and help control blood sugar. They also reduce the amount of sugar that enters the small intestine, thus reducing the risk of diabetes. Furthermore, black rice contains 18 amino acids, which are vital for many body functions. They support healthy skin and eyesight, improve the energy level, and protect cells from damage caused by UV radiation.

Brown rice

Brown rice is packed with health-protecting antioxidants. According to a recent study, it contains several types of phenolic compounds, which are known to protect cells against damage that is associated with diseases such as type 2 diabetes, obesity, cancer, and heart disease. These compounds also have anti-inflammatory properties.

Compared to white rice, brown rice contains more fiber and has a lower glycemic index. It can easily be substituted for white rice in any recipe that calls for white rice. Brown basmati rice has a long, needle-like shape, which helps retain the germ and bran. The dark-brown color of brown rice comes from the presence of an antioxidant pigment called anthocyanin. In Ancient China, black rice was only consumed by emperors and was considered a delicacy.

Wild rice

Wild rice has many health benefits, and it is a great alternative to white rice. It is lower in calories than white rice and contains more fiber and protein. It is also a good source of folate and magnesium. Additionally, it is gluten-free and lower in additives. The added benefits make it a healthier choice for the waistline, and may help reduce the risk of birth defects.

Wild rice is also rich in fiber, which helps with proper digestion and absorption of nutrients. Research has shown that gut health affects almost every aspect of the body. It is important to maintain a healthy gut microbiome, which is made up of bacteria living in the colon. The soluble fiber in wild rice acts as food for these good bacterial strains, which can help improve a person’s immune and cognitive functions.

Nutty-flavored rice

Rice is an essential part of the diets of 3.5 billion people worldwide. It contributes to about 20 percent of their daily calories. Its darker varieties contain fiber, nutritious germ, and carb-rich endosperm. White rice, on the other hand, lacks these nutrients and can spike your blood sugar and increase your appetite.

Red rice, which has a nutty flavor, is often combined with brown rice in certain blends. It contains 6% of your daily iron requirement, 109 mg of potassium, and has a chewy texture that complements full-flavored dishes. Nutty-flavored rice is an excellent choice for a rice pilaf or other Asian dishes.

Sprouted brown rice

A quarter-cup serving of sprouted brown rice has just 170 calories and 1.5 grams of fat, making it one of the healthiest types of rice. It also contains no saturated fat, making it a heart-healthy choice. In addition, sprouted brown rice contains 4 grams of protein per serving.

The sprouting process improves the nutrient content of rice. It also increases the amount of phytonutrients and B vitamins. Moreover, sprouted brown rice has higher levels of GABA, an important brain chemical.

Jasmine rice

Jasmine rice is a relatively high-calorie carbohydrate that offers several health benefits. It is rich in folic acid, a type of vitamin B that is important for foetal development during pregnancy. This nutrient reduces the risk of neural tube defects and birth abnormalities.

This type of rice is also rich in fiber. This fiber helps regulate blood sugar and reduce bad cholesterol. Additionally, the fiber acts as a filler, which keeps you from overeating or snacking on high-calorie foods. Although many medical experts recommend brown rice over white, you can still enjoy the health benefits of jasmine rice. But beware: jasmine rice has a higher calorie content than white rice. White jasmine rice contains fewer fiber and essential vitamins and minerals, so choose this rice type sparingly.

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