Healthiest type of rice:
- Dietitian.Lauren Hmede
- Apr 2, 2019
- 3 min read
What Is the Healthiest Type of Rice?
Rice is a staple food in many countries and it is inexpensive with nutrtional value.
There are many types of rice and they differ by their color, flavor, and nutritional value.
Some contains powerful plant compounds and nutrients while other are with low nutrtional value.
Brown rice
Brown rice is whole-grain rice that contains the bran layer and the germ which both pack a significant amount of nutrients.
Brown rice bran contains flavonoid antioxidants apigenin, quercetin, and luteolin. These compounds play an important role in disease prevention and lower risk of diabates, cancer and diabates.
Brown rice has same calories as white rice but it has three times more fiber as well it is high in protein.
It improves feeling of fullness and satiety so it is important in weight loss management.
According to studies, brown rice lower fasting blood sugar and improves insulin sensitvity moreover it contaisn magnesium a mineral needed to regulate blood sugar.
Black (forbidden) rice
Black rice varieties have a deep black color that often transitions to purple when cooked.
This type is sometimes referred to as forbidden rice.
Black rice is rich in antioxidants that lower oxidative stress and lower risk of cancer and heart disease.
It is particularly rich in anthocyanins, a group of flavonoid plant pigments that have powerful antioxidant and anti-inflammatory properties. Moreover, it lowers risk of cancer, especially colorectal cancer,
Red rice
Red rice varieties are deeply pigmented and contain an impressive array of nutrients and beneficial plant compounds.
It is high in fibre and protein than white rice in addition it is rich in antioxidants.
Moreover, it is packed with flavonoid antioxidants, including the anthocyanins apigenin, myricetin, and quercetin.
It fight inflammation and lower oxidative stress thus lower risk of diabates, cancer and heart disease.
Wild rice
It is technically the seeds of aquatic grasses, it’s popularly used like rice in the kitchen.
It contains three more times fibre and more protein than white rice.
According to rodent studies, whild rice reduces triglyceride and cholesterol levels, insulin resistance, and oxidative stress — big risk factors for heart disease.
Wild rice is a good source of vitamins and minerals, including B vitamins, magnesium and manganese.
Less nutritious varieties
There isn’t anything wrong with eating white rice or packaged rice blends in moderation, but they lack the nutritious qualities of the varieties mentioned above.
White rice
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.
It affects more blood sugar than other types of rice moreover, it is packed with few antioxidants.
Pre-made and packaged blends
While certain packaged rice blends can make a healthy choice, many others are high in calories, sodium, and unnecessary ingredients.
For example, a 1-cup (150-gram) serving of Uncle Ben’s Teriyaki Flavor Ready Rice packs 870 mg of sodium — nearly 38% of the recommended intake.
Consuming too much sodium is linked to heart disease and stroke.
Additionally, processed products can contain added sugars, artificial colorings, and preservatives — ingredients that you should limit for optimal health.
Which type should you choose?
Consumption of whole grains rice instead of white rice is linked to improved health and lower risk of many diseases like heart disease, obesity, and certain cancers.
Moreover, whole grains rice have high nutrtional profile as they are packed with fibre, protein and antioxidants.
According to studies people who consume more antioxidants have lower risks of conditions like metabolic syndrome, depression, certain cancers, and heart disease.
White rice could be healthy in moderation and replacing it with wholegrains has many health benefits.
If you choose pre-packaged rice try to choose healthy options.
Cooking rice at home determine how healthy your plate will be.
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