Overview
Knowing the various varieties of rice and its advantages, especially nutrient-rich options like wild rice, can help you choose the right kind of rice to serve with your homemade curries and stir-fries.
Additionally, experimenting with various varieties of rice may introduce you to new and intriguing varieties that can infuse your favourite meals with a burst of flavour or colour.
Given that some varieties of rice are obviously healthier than others, you may be asking which variety of rice is the healthiest. Each rice has varying amounts of vitamins, antioxidants, minerals and other nutritional elements which can be included in your well-rounded diet.
10 Different types of rice and its health benefits
Brown rice
Whole grain rice is classified as brown rice if the hull, or outer protective layer, has been removed. In contrast to white rice, it still has the bran layer and germ, which are both rich in nutrients.
For instance, apigenin, quercetin, and luteolin are flavonoid antioxidants found in brown rice bran. These substances are crucial in the prevention of disease. Flavonoid-rich foods have been associated with a reduced risk of several chronic diseases and malignancies.
In terms of calories and carbohydrates, brown rice is comparable to white rice, which has had the bran and germ removed. The brown variant has a little higher fibre and protein content, though.
White rice
White rice is extremely popular, even though it is not the healthiest variety of rice. Out of all the varieties of rice, it is frequently the least expensive option, has a great texture, and tastes great. Additionally, it goes well with a variety of foods, notably curry.
To assist increase the shelf-life, the husk, bran, and germ are all removed; but, because of the way it is processed, this has a detrimental influence on the nutritional value.
White rice, on the other hand, is frequently fortified with iron and vitamin B. As a result, some white rice types can have more of these micronutrients than brown rice. Additionally, it has significantly less antioxidant content than the brown, black, red, or wild forms.
White rice, which is lower in fibre and protein than other forms of rice and less satisfying, is, therefore not the healthiest variety of rice. This might encourage late-night munching.
Black rice
Black rice has a rich black colour that frequently turns purple when cooked, explaining its strong link with royalty. This variety is commonly referred to as "forbidden rice" because it was allegedly only offered to Chinese royalties in the past. Black rice health benefits are huge and it has the most antioxidant activity of any variety, making it a healthy option
Antioxidants are substances that shield cells from oxidative stress, which is brought on by an excess of molecules called free radicals. Chronic illnesses like heart disease, several malignancies, and cognitive decline have all been linked to oxidative stress. It is also effective at providing anti inflamtory property.
Anthocyanins, a class of flavonoid plant pigments with potent antioxidant and anti-inflammatory activities, are particularly abundant in black rice. Additionally, powerful anti-cancer activities of anthocyanins have been demonstrated. According to studies, eating more anthocyanin-rich foods may reduce your risk of developing colorectal cancer.
Parboiled rice
Parboiled rice, also referred to as converted rice, is a type of rice that has been widely consumed in Asian and African nations for a while. When you soak, steam, and dry rice while it's covered in its inedible outer husk, you're parboiling it. The rice inside takes on a faintly yellow colour as a result.
When rice is parboiled, it is simpler to remove the husk before eating. When compared to conventional white rice, the texture of the rice is also improved during the process, becoming fluffier and less sticky.
Parboiled rice offers more fibre, more protein, and less calories than white rice. It also has fewer carbs. This transforms it into a healthier substitute for conventional white rice.
As a prebiotic, the starch in parboiled rice functions as a kind of fertiliser to promote the development of probiotics, or good bacteria, in your gut. Eating foods containing prebiotics can be very good for your general health because the balance of microbes in your gut can affect everything from your health to your emotions.
Parboiled rice is a better option for diabetics than other rices since it has less of an effect on blood sugar levels than both white and brown rice. This may be especially true if you store leftover parboiled rice in the refrigerator before eating it, as doing so may lessen the effect the rice has on your blood sugar levels.
Arborio rice
Arborio rice, a native of Italy, has recently gained popularity in India due to its use in European cuisine, particularly risotto. Although arborio rice has a high-fat content, it is a great source of protein and contains vitamins A and C. However, due to its higher glycemic index, you should be cautious of your blood sugar levels.
Red rice
Red rice is a beautiful colour that can bring a lot of flare to a recipe. Red rice cultivars, such Himalayan red rice and Thai red cargo rice, are highly pigmented and packed with vitamins, minerals, and health-promoting plant components.
Compared to other forms of white rice, this one is higher in protein and fibre, but its antioxidant concentration is truly what sets it apart. The anthocyanins apigenin, myricetin, and quercetin are among the flavonoid antioxidants that are abundant in it, much like black rice.
Studies reveal that compared to black rice, red rice benefits are amazing and has a substantially greater ability to combat free radicals and includes larger levels of flavonoid antioxidants. Red rice benefits in digestion, but its main drawback is that it is less common than other varieties.
Wild rice
Wild rice is the seed of semi-aquatic grasses native to North America, particularly found in the Great Lakes region. The wild rice scientific name is Zizania palustris, and it has long been a dietary staple for Native American communities.
Wild rice is typically harvested in its natural form, preserving its outer bran layer and giving it a hearty, nutty flavor. This grain pairs beautifully with soups, salads, pilafs, and stuffing recipes. Due to its high nutritional value, wild rice is gaining popularity worldwide. Incorporating wild rice in your diet is a smart choice to have a balanced lifestyle.
Wild Rice Nutrition
Here is the breakdown of Wild Rice Nutrition Profile
Wild rice nutrition profile makes your diet even healthier than earlier. One cup of cooked wild rice has about:
- 166 calories
- 6.5 grams of protein
- 3 grams of dietary fiber.
Additionally, it is also rich in essential nutrients like magnesium, phosphorus, manganese, zinc, and B vitamins, including niacin and folate.
Wild rice nutrition has antioxidant content, mainly in the form of phenolic compounds, which help reduce inflammation and protect cells from damage. Plus, it is low in fat and has no cholesterol, making it a great fit for most diets.
How Many Carbs in Wild Rice?
Gym enthusiasts or health-conscious people usually want to know "how many carbs are in wild rice?" One cup of cooked wild rice has around 35 grams of carbohydrates. Compared to white rice, wild rice has a lower glycemic index, which can keep your blood sugar levels stable.
However, the number of carbs you get from wild rice completely depends on the portion size you consume and the way you prepare it. Especially, individuals with health issues such as diabetics or individuals who are on a low-carb diet, it is important for them to monitor the serving sizes while still enjoying the health benefits of wild rice offers.
Wild rice is considered one of the healthiest rice options. It often stands out as an ancient grain with a rich history and dense nutritional profile. Wild rice brings an earthy flavor and chewy texture to dishes, and its high concentration of nutrients makes it one of the best grains to include in a well-balanced diet.
The wild rice scientific name, Zizania palustris, which specifically refers to the variety native to the northern Great Lakes. Another closely related species, Zizania aquatica, is typically found along the Atlantic and Gulf Coasts.
Benefits of Wild Rice
Some of the wild rice benefits are as follows:
- Its high fiber content promotes good digestion and helps you feel full longer, which can aid in weight management.
- Rich in antioxidants helps reduce oxidative stress and inflammation, which can protect you from chronic diseases such as heart disease and cancer.
- Wild rice benefits include its potential to lower cholesterol levels and improve heart health.
- It may improve the immune function and bone health of the individuals. The zinc and phosphorus present in the wild rice help in boosting immunity and strengthening bones.
- Incorporating wild rice in your diet regularly can also help in healthy aging.
Basmati rice
When cooked, basmati rice emits a strong aroma that many compare to that of popcorn. Actually, the Hindi word for "basmati" is "full of aroma" or "fragrant." It is sometimes referred to as the queen of perfumed rice.
Basmati rice is indigenous to Pakistan and India, with India producing two-thirds of the world's supply. Since ancient times, basmati rice has been grown in the Himalayan foothills. It is now a common ingredient in many Indian recipes and is loved by people all over the world.
White and brown basmati rice benefits are enormous and both provide essential nutrients, however brown basmati rice is higher in fibre, phosphorus, zinc, and B vitamins. Additionally, brown basmati rice has a lower glycemic index. However, white basmati rice is easier to digest.
Jasmine rice
A range of colours is available for jasmine rice. Especially white jasmine rice is heavily processed and contains more nutritional characteristics than brown jasmine rice.
Additionally, there are purple, red and black kinds of jasmine rice, all containing slightly distinct nutrient profiles. Brown jasmine rice is loaded with minerals, including vitamin B1, vitamin B6, magnesium, phosphorus, selenium, and manganese, like the majority of whole-grain varieties of rice.
Phytonutrients present in jasmine rice strengthen your immune system and overall health by protecting the cells in your body. It is filled with folic acid and promotes healthy pregnancy, if taken during pregnancy and first trimester.
Compared to white jasmine rice, brown jasmine rice contains more fibre. Because brown rice is less processed, the fibre and minerals are still present. Regular bowel motions and digestive health are maintained by dietary fibre.
The benefits of jasmine rice are it promotes healthy pregnancies, reduces birth defects, and minimises neural tube defects.
Bomba rice
A short-grain rice variety that comes from the Valencian region of Spain is called authentic bomba rice, often referred to as Valencia rice. It produces an unusually dried grain as a result of its sluggish growth, which makes it ideal for absorbing moisture during cooking.
Bomba rice can provide more protein, carbs, and fibre per serving than other whole grains. Ten grams of carbs and 16 grammes of protein are found in one cup of cooked bomba rice. Bomba rice is dry when it is served, in contrast to quinoa and brown rice, which must be cooked for a lengthy time to become soft. This offers a significant amount of fibre, which lowers cholesterol levels.
Packaged blends
Although some commercial rice blends are healthy, many others are excessive in sodium and calories. A high salt diet can raise your risk of developing major illnesses including heart disease. Additionally, added sugar, which should be minimised as part of a healthy diet, may be present in processed food.
Summary
The bran and germ included in whole grain rice variants provide extra fibre, protein, antioxidants, and particular vitamins and minerals. Whatever sort of rice you decide to serve, make sure to complete your meal with a variety of veggies, meats, and heart-healthy fats.
FAQs
Which protein is rich in rice?
Prolamin, glutelin, globulin, and albumin are four distinct protein fractions with varying solubility properties that are present in large amounts in rice. These proteins, however, have a richer amino acid profile, making them more nutritionally significant and having a variety of useful features.
Which is better, rice or wheat?
Wheat has more iron than rice, but rice has less phosphorus, potassium, and magnesium. There is no calcium in it. Compared to rice, each serving of chapatis has a higher level of calcium, phosphorus, iron, and potassium. While wheat keeps you fuller for longer, rice is simpler to digest. Although both rice and wheat are common foods in India, a person's preference depends on their needs and health requirements.
