Choosing some rice varieties over others is an easy way to
improve your diet.
Rice
is a staple food in many countries, providing cheap, nutritious energy to
billions of people around the world.
There
are many varieties of this popular grain, which vary in color, flavor, and,
nutritional value.
Some
are rich in wholesome nutrients and powerful plant compounds, while others lack
impressive nutrients.
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 properties that set them apart.
Brown rice
Brown
rice is whole wheat rice with its hull removed (called the hull). Unlike white
rice, it still contains a layer of bran and germ – both of which contain a lot
of nutrients.
For
example, brown rice bran contains flavonoid antioxidants apigenin, quercetin,
and luteolin. These compounds play an important role in disease prevention.
Regular
consumption of flavonoid-rich foods can reduce the risk of chronic diseases
such as heart disease and certain cancers. (1, 2）。 Brown rice
provides calories and carbohydrates similar to white rice, which removes bran
and germ. However, brown varieties have about three times the fiber content and
higher protein content (3).
Both
fiber and protein promote satiety and can help you maintain a healthy weight. What's
more, choosing brown rice instead of white rice can help regulate blood sugar
and insulin, a hormone that supports healthy blood sugar levels (4).
A
study of 15 overweight adults showed that people who consumed 7 ounces (200
grams) of brown rice for 5 consecutive days had significantly lower fasting
blood glucose and insulin levels compared to those who consumed the same amount
of white rice.
In
addition, the change in fasting insulin percentage in the brown rice group was
57% lower than the 5-day percentage change observed in the white rice group. （5）。
Therefore,
brown rice may be a better choice for diabetics. What's more, it's rich in
magnesium, a mineral that plays an important role in blood sugar and insulin
metabolism (6).
Black (forbidden) rice
Black
rice varieties, such as Indonesian black rice and Thai jasmine black rice, have
a deep black color that usually turns purple when cooked.
This
type is sometimes referred to as forbidden rice because it is said to have been
reserved for the royal family in ancient China.
Studies
have shown that black rice has the highest antioxidant activity of all
varieties, making it a nutrient-rich option (7).
An
antioxidant is a compound that protects cells from damage caused by excess
molecules called free radicals, which can cause a condition called oxidative
stress.
Oxidative
stress has been linked to the progression of chronic diseases, such as heart
disease, certain cancers, and mental decline. （8）。
Black
rice is particularly rich in anthocyanins, a group of flavonoid plant pigments
that have powerful antioxidant and anti-inflammatory properties.
Anthocyanins
have also been shown to have effective anti-cancer properties. Population
studies have shown that heavy consumption of anthocyanin-rich foods is
associated with a lower risk of certain cancers, including colorectal cancer. （9）。
What's
more, in test-tube studies, anthocyanins from black rice effectively inhibited
the growth and spread of human breast cancer cells. （10）。
Red rice
Red
rice varieties such as Himalayan red rice and Thai red rice are dark in color
and contain a large number of nutrients and beneficial plant compounds.
This
type of protein and fiber content is higher than the white rice variety, but
what really shines about it is its antioxidant content.
Like
black rice, it is rich in flavonoid antioxidants, including the anthocyanins
apigenin, arbutin, and quercetin.
In
fact, studies have shown that red rice has greater potential to fight free
radicals than brown rice and contains higher concentrations of flavonoid
antioxidants. （11）。
Flavonoids
help reduce inflammation in the body, control free radical levels, and may reduce
the risk of chronic diseases such as heart disease and type 2 diabetes (12, 13).
Wild rice
Although
wild rice is technically the seed of aquatic weeds, it is commonly used in the
kitchen like rice.
It
is considered a whole grain that contains three times more fiber and
significantly more protein than white rice, making it a better filling option (3, 14).
In
addition, it has been linked to many health benefits in animal studies.
for
example, rodent studies have shown that replacing white rice with wild rice is
effective in lowering triglyceride and cholesterol levels, insulin resistance,
and oxidative stress — important risk factors for heart disease. （15, 16, 17）。
Wild
rice is a good source of vitamins and minerals, including B vitamins,
magnesium, and manganese. What's more, studies have shown that its antioxidant
activity is 30 times higher than that of white rice (18).
Summary: brown
rice, black rice, red rice, and wild rice are all nutrient-rich options with an
impressive array of nutrients and disease-resistant plant compounds.
Less
nutritious varieties
There
is nothing wrong with consuming white rice or packaged rice mixtures in
moderation, but they lack the nutritional qualities of the above varieties.
White rice
White
rice removes the shell, bran, and germ. While this process extends the shelf
life of the final product, nutrients and beneficial plant compounds 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.
Because
white rice is lower in fiber and protein, it also has lower satiety and a
greater impact on blood sugar compared to brown rice (19).
It
also has much lower antioxidant content than brown, black, red, or wild
varieties (20, 21).
Prefabricated and packaged mixtures
While
some packaged rice blends can make healthy choices, many other mixed rice
blends are high in calories, sodium, and unnecessary ingredients.
For
example, 1 cup (150 grams) of uncle ben's teriyaki flavored rice contains 870
mg of sodium — close to 38 percent of the recommended intake.
Consuming
too much sodium increases the risk of serious health problems such as heart
disease and stroke (24).
In
addition, processed products may contain added sugars, artificial colors, and
preservatives—ingredients you should limit for optimal health (25, 26).
Summary: white
rice and packaged rice products are not as nutritious as brown, black, red, or
wild varieties. Consume only occasionally, in moderation.
Which
type should you choose?
Studies
have shown that eating whole grains instead of refined grains can improve
health.
For
example, a study of more than 197,000 people found that replacing 50 grams of
white rice with an equal amount of brown rice per day reduced the risk of
developing type 2 diabetes by 16 percent. （27）。
Whole
grains have also been linked to a reduced risk of heart disease, obesity, and
certain cancers (28).
Therefore,
choosing whole grain brown rice, red rice, black rice or wild rice is a great
choice for health.
In
addition, these varieties are rich in disease-fighting antioxidants. Eating
antioxidant-rich foods can be good for your health in many ways.
studies
have shown that people who consume more dietary antioxidants, such as those in
brown rice, red rice, black rice, or wild rice, have a lower risk of developing
metabolic syndrome, depression, certain cancers, and heart disease. （29, 30, 31, 32）。
While
moderate amounts of white rice are healthy, replacing it with a whole-grain
variety will certainly provide more nutrients.
If
you regularly consume ready-to-eat rice or other packaged rice products, try
one of the healthier varieties listed above.
Preparing
your own rice allows you to determine which ingredients to add or remove from
the recipe. This can drastically reduce the intake of sodium and other
additives, such as preservatives and added sugars.
Summary: whole
grain brown, red, black, or wild rice varieties can add nutrients to your diet.
Try to prepare yourself instead of buying a prefabricated product.
Conclusion
Choosing
some rice varieties over others is an easy way to improve your diet.
Whole
grain rice varieties contain bran and germ, providing more specific nutrients
such as fiber, protein, antioxidants, and certain vitamins and minerals.
Choosing
whole wheat instead of white rice can be beneficial in many ways, and can even
reduce the risk of type 2 diabetes, obesity, and heart disease.
Emphasizing
that choosing rice with higher protein, fiber, vitamins, minerals, and
antioxidant content than refined products is a smart and simple way to promote
health.