Different Types Of Rice and Their Health Benefits – Which One Is the Healthiest?

Rice is a huge part of some people’s everyday diet due to the multiple benefits it provides. However, rice has come under attack in recent decades after the low-carb craze.

What people forgot to realize is that this humble grain is abundant in carbohydrates that fuel the body and aids in the normal functioning of the brain. With all the variants out there, which one is the best for you? Here are the health benefits and difference of white, brown, black, and red rice.

1. White Rice

A processing procedure expels the rice’s husk, wheat, and germ. This procedure builds white rice’s timeframe yet expels quite a bit of its nourishment, including fiber, nutrients, and minerals.

2. Brown Rice

Simone Austin, accredited practicing dietitian and spokesperson for the Dietitians Association of Australia, said:

“In terms of protein, from white to black rice, brown rice sits in the middle at about 7.2 grams per 100 grams… Because it’s got the outside husk intact, brown rice also has the advantage of having a high fiber content of 3.2 grams per 100 grams.”

3. Black Rice

Despite not being the most popular, black rice, also known as forbidden rice, is an ancient grain that has a lot of health benefits.

“While white rice has 6.3 grams of protein per 100 grams, the black rice has got 9.1 grams of protein,” Austin said … Black rice also has a lower glycemic index, so it means if you’ve got diabetes it will be quite good as it’s slow releasing … Black rice is also high in fiber; it’s got 4.7 grams per 100 grams.”

4. Red Rice

Just like other unhulled rice, red rice includes a nutty flavor, along with higher nutritional value, thanks to the proven fact that the germ of the rice is left intact. Per 100 grams, red rice has seven grams of protein and two grams of fiber.

Although each variety of rice has their own special benefits, Simone Austin chose brown and black rice as the healthiest types. But for those who are not a fan of brown or black rice, he recommends mixing white with the healthier alternatives.