What's The Healthiest Rice? Guide To Brown, White, Wild Rice, More

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What kind of rice is better for you. These Are the 3 Healthiest Types of Rice You Can Eat

 

In many cultures, especially Indonesian, yellow rice is an icon for traditional cuisine. It is the custom to serve healthy yellow rice, called Tumpeng, to celebrate significant traditional ceremonies. Rice is about 90 percent carbohydrate.

One cup of cooked yellow rice contains roughly 45 grams of carbohydrates, and anywhere from to calories. Carbohydrates are an essential nutrient and your body's preferred source of energy. The U. Department of Agriculture says that 45 to 65 percent of your calories should come from carbohydrates. On a 2,calorie diet, that means you need to grams of carbs a day.

Yellow rice is about 8 percent protein and 2 percent fat, primarily from omega-6 fatty acids which is considered pro-inflammatory. It is a good source of minerals including calcium, iron, magnesium, phosphorus, potassium, sodium and zinc. Vitamins in yellow rice include thiamine, riboflavin, niacin, vitamin B-6 and folate. If you use enriched white rice in your recipe, you will get added nutritional benefits from yellow rice.

One cup of cooked enriched white rice contains micrograms of folate and 1. 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. Though this process extends the shelf life of the final product, the nutrients and beneficial plant compounds found in the bran and germ are lost during processing. As a result, it contains less fiber, protein, antioxidants, and certain vitamins and minerals than brown rice. While certain packaged rice blends can make a healthy choice, many others are high in calories, sodium, and unnecessary ingredients.

Consuming too much sodium can increase your risk of serious health conditions, such as heart disease and stroke Additionally, processed products can contain added sugars, artificial colorings, and preservatives — ingredients that you should limit for optimal health 25 , White rice and packaged rice products are less nutritious than brown, black, red, or wild varieties.

Only eat them occasionally and in moderation. Whole grains are also linked to a reduced risk of heart disease, obesity, and certain cancers Therefore, choosing whole-grain brown, red, black, or wild rice is an excellent choice for health. Plus, these varieties are richer in disease-fighting antioxidants. Consuming a diet high in antioxidant-rich foods can benefit health in many ways. Studies demonstrate that people who consume more dietary antioxidants — such as those in brown, red, black, or wild rice — have lower risks of conditions like metabolic syndrome, depression, certain cancers, and heart disease 29 , 30 , 31 , Though white rice is healthy in moderation, replacing it with whole-grain varieties is sure to provide more nutrients.

If you frequently consume ready-to-eat rice meals or other packaged rice products, try one of the healthier varieties listed above. Preparing your own rice allows you to determine what ingredients you would like to add or leave out of your recipe. This can drastically cut down on your intake of sodium and other additives like preservatives and added sugars.

Whole-grain brown, red, black, or wild rice varieties can make nutritious additions to your diet. Try preparing your own rather than buying pre-made products. Whole-grain rice varieties contain the bran and germ, providing more of specific nutrients like fiber, protein, antioxidants, and certain vitamins and minerals. In contrast, white rice has the outer layers and grain kernel removed, thus reducing a significant amount of vitamins and minerals. Because of this, many companies will fortify white rice to add back some nutrition.

Brown rice is slightly higher in fiber than white rice, but the real difference is that brown rice has a significantly lower glycemic index than white rice. It's a simple swap for white rice in practically any recipe or food ranging from sushi to rice pilaf. There is also brown basmati rice which is a long needle shaped grain similar to white basmati rice, but again keeps the germ and bran intact.

Also known as purple or forbidden rice, this rice gets its dark color from an antioxidant pigment known as anthocyanin which is also found in foods like eggplants and blackberries. Black rice is often referred to as forbidden rice as it used to be reserved for emperors and aristocracy in Ancient China. This rice variety is abundant in antioxidants and vitamin E and has a slightly nutty flavor, making it a favorite in the GH Nutrition Lab.

It also has slightly more fiber and nearly double the amount of protein of brown rice. This nutty-flavored rice also contains anthocyanins, which means you are getting a dose of antioxidants by picking this choice. It's an excellent option for stir-fries and curries since it remains separate when cooked.

Red rice is often mixed in with brown rice in certain blends like tri-color or volcano rice since its nutty flavor complements the notes in brown rice very well.

This short grain rice is infused with bamboo extract and has a jade-green color. The bamboo extract provides a bit of antioxidants, and this variety of rice is also high in manganese and has a decent amount of protein. It has a fluffy yet somewhat sticky texture and a both nutty and slightly vanilla taste.