Rice is considered a staple food. It’s widely consumed around the world.
Rice is a filling food that pairs nicely with a wide range of different dishes. Not to mention, it can be used to make tasty dishes like risotto and egg-fried rice.
As with many foods, there are lots of different varieties of rice. These different types of rice come in different shapes, sizes, and colors.
They also have different nutritional values, which will impact how healthy the rice is.
So to help you pick the right assortment of rice, this guide will tell you everything that you need to know about them. This includes the nutritional value so that you can find the healthiest rice!
Which Is The Healthiest Rice?
Brown rice is often considered the most nutritional rice. This whole-grain rice is rich in fiber, protein, and flavonoid antioxidants. Each of these nutrients can add to your overall health.
For instance, fiber is great for regulating bowel movements, thus improving digestion. Plus, it can reduce the risk of type 2 diabetes, heart disease, and certain cancers.
Meanwhile, protein promotes muscle mass and can boost your energy.
The flavonoid antioxidants found in brown rice will have anti-inflammatory effects. These antioxidants include luteolin and apigenin.
Alongside these antioxidants, brown rice is a decent source of vitamin B and magnesium.
Sadly, brown rice has developed a reputation for being somewhat bland.
Though it may not be as flavorsome as other varieties, brown rice can still be a delicious accompaniment to any meal.
Enhancing the flavor of brown rice can be as simple as mixing in some herbs and spices.
The good news is that brown rice isn’t the only healthy option. There are lots of different forms of rice that you can try.
Different Types Of Rice
Brown rice is often considered the most healthy variety, which is thanks to the numerous nutritional benefits that it provides. However, you may also wish to try some of the following varieties:
Wild Rice
Technically, wild rice is not a type of rice. Instead, it is a variety of grass. This may sound a little odd, but wild rice is nonetheless delicious.
Wild rice looks a little different from other forms, as the grain is noticeably longer.
Yet, thanks to the high contents of nutrients, wild rice is essential if you crave something healthy.
It is a good source of protein, fiber, magnesium, and phosphorus. This nutrient is required for healthy bones and teeth.
Research has also found that wild rice contains 30x the amount of antioxidants than white rice.
Red Rice
Up next, red rice is a little less common than some of the other varieties that are on this list. Therefore, you may not be familiar with red rice.
This rice has a unique reddish hue, which gives it quite an appealing aesthetic.
The reason why this rice has this color is because of the content of anthocyanin.
This is a type of pigment that usually gives things a red, blue, or purple color. In this case, it gives the rice a reddish look.
Part of the reason why red rice is so healthy is because of its anthocyanin content. Reducing the risk of cancer and preventing inflammation, anthocyanin is a useful pigment.
Enriched with magnesium and antioxidants, red rice is great if you are looking for extra nutrients.
Responsible for increasing energy, magnesium is important for various bodily functions. Not to mention, it can improve your mood by helping to reduce anxiety.
Meanwhile, antioxidants will help to fend off free radicals. These free radicals cause cell damage, so it’s best to avoid them.
Because it’s low on the glycemic index, red rice is ideal for diabetics. It has a score of just 55 on the glycemic index, which is lower than other types of rice.
Black Rice
Darker rice tends to be healthier than white rice. One such example is black rice.
Despite its name, black rice has more of a purple or bluish hue. As with red rice, this color is due to the presence of anthocyanin.
It can be hard to get your hands on black rice, as it is a little rarer than most other types on this list. But if you can obtain black rice, it’s worth it due to the nutritional properties that it supplies.
For instance, black rice is relatively high in protein. This is welcome news for people who are looking to build muscle.
It’s also packed with antioxidants, which should keep you looking youthful. In fact, it contains more antioxidants than any other form of rice.
Black rice also tends to contain iron, which will help you to achieve your daily consumption. Iron is a great nutrient, as it improves focus and contributes to the creation of red blood cells.
Cauliflower Rice
Our final pick is cauliflower rice. This may sound like an odd combination, as cauliflower and rice are rarely served together.
But the truth is that this is not a type of rice. This is because it is not a grain. Instead, it is made from cauliflower.
Yet, cauliflower rice is a popular substitute for this grain. It’s super simple to make. Essentially, all you have to do is put some cauliflower in a food processor and grind it into small pieces.
Even though cauliflower rice is not a grain, it has a consistency that’s similar to traditional rice. It looks and feels very similar to white rice.
The reason why we included cauliflower rice on this list is that it’s rich in fiber. It’s also a superb source of antioxidants, such as vitamin C.
Vitamin C is great for your immune system, so it’s recommended that you get plenty of this vitamin if you want to avoid illnesses.
Just bear in mind that the mild flavor of this food is more akin to cauliflower than standard rice.
Frequently Asked Questions
Is It Okay To Eat Rice Every Day?
Though the aforementioned types of rice can be beneficial to your health, it is not recommended that you eat it daily.
After all, you will quickly become bored of rice. Not to mention, you may be vulnerable to certain health risks.
Instead, eating rice a few times a week will be sufficient. You will not only benefit from the nutritional value of rice, but this will add diversity to your mealtimes.
What Rice Is Unhealthiest?
On the opposite end of the spectrum, white rice is often classified as the most unhealthy variety. Unfortunately, many of the nutrients of white rice are removed during processing.
Despite this, white rice remains low in calories and fat. Not to mention, white rice is typically enriched with nutrients to make it a more beneficial option.
Final Thoughts
Rice is a filling food staple. It’s guaranteed to fill you up. Not to mention, rice tends to be a light accompaniment to your meals.
It’s also both vegan and gluten-free, which makes it a flexible option that’s suitable for most people
Another benefit of rice is that it’s quite healthy. But if you want to make your meals even more nutritional, you should consider cooking one of these types of rice.
By doing so, you can experience the health benefits of this rice!
