Rice is a staple food in many countries and provides billions of people around the world with an inexpensive, nutritious source of energy. There are many varieties of this popular grain that differ in color, flavor, and nutritional value. 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.
- Healthy varieties
The following varieties of rice have nutritional characteristics that make them stand out from others.
Brown rice
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.
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.
Both fiber and protein promote feelings of fullness and can help you maintain a healthy weight. What’s more, choosing brown over white rice can help regulate blood sugar and insulin, a hormone that supports healthy blood sugar levels.
A study in 15 overweight adults demonstrated that those who ate 7 ounces (200 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.
Additionally, the brown rice group experienced a percentage change in fasting insulin that was 57% lower than the 5-day percentage change observed in the white rice group.
As a result, brown rice may be a better choice for those with diabetes. What’s more, it’s high in magnesium, a mineral that plays an essential role in blood sugar and insulin metabolism.
- Black (forbidden) rice
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.
This type is sometimes referred to as forbidden rice, as it’s said to have been reserved for royalty in ancient China.
Research shows that black rice has the highest antioxidant activity of all the varieties, making it a nutritious choice.
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.
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.
What’s more, in test-tube research, anthocyanins derived from black rice effectively suppressed the growth and spread of human breast cancer cells.
- Red rice
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.
Like black rice, it’s packed with flavonoid antioxidants, including the anthocyanins apigenin, myricetin, and quercetin.
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.
- Wild rice
Though wild rice is technically the seeds of aquatic grasses, it’s popularly used like rice in the kitchen.
It’s recognized as a whole grain and contains about three times more fiber and significantly more protein than white rice, making it a more filling choice.
Additionally, it’s been linked to a number of health benefits in animal studies.
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 .
Wild rice is a good source of vitamins and minerals, including B vitamins, magnesium, and manganese. What’s more, research shows that its antioxidant activity is up to 30 times greater than that of white rice.
