Rice: The Most Widely Eaten & The Most Loved Grain
Rice is eaten all around the world and in many places of the world; rice consumption exceeds that of any other food grain. Rice is extensively cultivated in different regions of the world and owing to varying soil and climatic conditions in different parts of the world; it’s only fair to expect different variations of rice. As expected, there are many different kinds of rice and rice is often labeled and named based on color, shape of rice grains, aroma and even consistency of rice when cooked.
Different variations of rice have varying nutritional values which make it important to study and analyze the nutrition facts of each popular variation of rice before deciding which is best for a healthy diet. Ensuring that you are eating the healthiest variation of rice is one way to control cholesterol, consume fewer calories and avoid obesity and this article will help you do just that; read further to know more.
The 5 Primary Variations of Rice
There are too many variations of rice to list and analyze and as such; this article will emphasize on the primary variations of rice and their nutritional facts. Information provided in this article pertains to the mostly widely consumed kinds of rice, namely; white rice, brown rice, black rice, red rice, wild rice and brown and white jasmine rice. The reader is best served by utilizing this information to discover the kind of rice that best meets his or her dietary needs. Hence; it only makes sense to read till the end.
1. Brown Rice
Brown rice is widely available all over the world and the popularity of this variation of rice comes from the fact that it is a whole grain rice; wherein only the husk is removed while the germ and bran content of brown rice is preserved. Brown rice is a source of vitamin E, which is a potent antioxidant; additionally it exceeds white rice in fiber count that helps with lowering bad cholesterol and aids with digestion. Brown rice is a source of complex carbohydrates which are generally healthier than simple carbohydrates in white rice and other processed foods.
2. White Rice
About 2.7 g protein, 1% iron, 5% vitamin B6, 3% magnesium and 1% potassium can be derived from every 100 grams of white rice. However; white rice is still the least healthy of all rice variations as it is the most extensively processed kind. White rice is milled to remove the husk, bran and germ which make it a source of simple carbohydrates. Simple carbohydrates in white rice are easily broken down during digestion and are known to spike blood sugar and insulin levels. Simple carbohydrates also contribute to increasing bad cholesterol levels. So all this makes white rice the least healthy of all the rices.
3. Black Rice
Black rice is a rather exotic variation of rice with similar properties as brown rice. Black rice has its bran and germ content intact when ready for consumption. Black rice is yet another example of rice with complex carbohydrates owing to its fiber content and unlike simple carbohydrates in white rice; eating black rice doesn’t lead to sudden increases in blood sugar and insulin levels. Black rice also does not have negative health impacts, such as dramatically increasing bad cholesterol levels in the body. Black rice is also rich in antioxidants, which protect your system against inflammation and disease. This makes black rice a very healthy addition to your diet.
4. Red Rice
Red rice is yet another popular variation of rice grown in many regions of the world and popular almost all over the globe. Both red and black rice get their color from anthocyanin pigments. These pigments are also powerful antioxidants and have multiple anti-inflammatory properties. Additionally; red rice is fiber rich, which means that it is a source of complex carbohydrates which aren’t as detrimental to healthy living as the simple carbohydrates found in white rice. About 1 cup or 196 grams of red rice is known to supplement the body with 1.6 g of fat, 3.6 g of dietary fiber, and 4.6 g of protein and 154 mg of potassium. So red rice is another healthy option from the rice family.
5. Jasmine Rice
Jasmine rice is of two prominent variations; brown jasmine rice and white jasmine rice. The nutritional value of white jasmine rice is similar to that of regular white rice. White jasmine rice is loaded with simple carbohydrates; it is highly processed and rather unhealthy when eaten in large quantities. On the other hand; brown jasmine rice is not too different from regular brown rice and is a good source of fiber and antioxidants along with complex carbohydrates and is healthy rice among the different varieties and forms of the rice.
Conclusion: Which is the Healthiest Rice to Consume Among the 5 Primary Variants of Rice?
In conclusion; it is easy to see that rice that is black, brown or red is healthier for consumption when compared to white rice. This is because; these variations of rice come with complex carbs that negate bad cholesterol and do not result in sudden spikes in blood sugar levels or insulin levels. Eating moderate quantities of black, brown or red rice does not come with the increased risk of obesity as is expected with daily consumption of white rice.
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