Healthiest Rice: White rice or packaged is less nutritious than rice that is brown, black, red, or wild. Consume them infrequently and in moderation. Rice is a staple food in many places and provides cheap, healthy energy to billions of people worldwide. This popular grain comes in many colors, flavors, and nutritional values. Some are rich in nutrients and beneficial plant components, while others are less so.
This article explains the healthiest rice and why you should choose them over others.
Healthiest Rice Types
The following rice types have unique nutritional properties.
Red rice, like Himalayan red rice and Thai red cargo rice, is rich in minerals and phytochemicals. This variety has more protein and fiber than white rice, but its antioxidant content makes it stand out. It contains flavonoid antioxidants such as apigenin, myricetin, and quercetin.
Red rice, in fact, has a higher content of flavonoid antioxidants than brown rice. Anti-inflammatory flavonoids may help lessen the risk of chronic diseases like heart disease and type 2 diabetes.
Brown rice is unshelled whole grain rice. It retains the nutrient-dense bran and germ. Flavonoids apigenin, quercetin, and luteolin are found in brown rice bran. Infection-prevention chemicals
Flavonoids-rich meals can help avoid chronic diseases including heart disease and cancer.
Like white rice, but without the bran and germ. Brown has more protein and fiber than green.
Both fiber and protein help you feel full and stay slim. A healthy blood sugar level is also supported by insulin, a hormone.
Over 5 days, persons eating 7 ounces (200 grams) of brown rice had lower fasting blood sugar and insulin levels than those eating white rice.
Less variation in fasting insulin was seen in the brown rice group (-57% vs. -57%).
So, brown rice for diabetics? It’s strong in magnesium, which helps regulate blood sugar and insulin levels.
Indonesian and Thai jasmine black rice is raw and turns purple when cooked. It was purportedly kept for ancient Chinese monarchs. All rice kinds have antioxidant activity, but black rice has the highest.
Antioxidants are molecules that protect cells from oxidative stress caused by free radicals. Heart disease, cancer, and mental decline have all been related to oxidative stress. Black rice has anti-oxidant and anti-inflammatory anthocyanins.
Anthocyanins are anticancer drugs. Anthocyanin-rich diets appear to lessen the risk of cancer, especially colorectal cancer. In vitro, anthocyanins from black rice stopped the growth of human breast cancer cells.
Wild rice is officially aquatic grass seeds, however, it’s commonly used in cooking like rice. It’s a whole grain with three times the fiber and protein of white rice, making it a more satisfying option. Animal studies have connected it to a multitude of health benefits.
For example, replacing white rice with wild rice decreases triglyceride and cholesterol levels, insulin resistance, and oxidative stress in rodents. Wild rice is high in B vitamins, magnesium, and manganese. Its antioxidant activity is up to 30 times that of white rice, according to a study.
Less Healthiest Types
White rice and packaged rice blends are fine in moderation, but they lack the nutrients of the above kinds.
This rice is dehusked, bran, and germ-free. However, the bran and germ lose their nutrition and beneficial plant components during processing. As a result, it has fewer fiber, protein, antioxidants, vitamins, and minerals.
White rice is less satisfying and has a greater influence on blood sugar than brown rice. It also has fewer antioxidants than brown, black, red, or wild types.
Which Should You Pick?
Whole grains are healthier than refined grains. For example, replacing 50 grams of white rice with brown rice lowered type 2 diabetes incidence by 16%.
Whole grains may help prevent heart disease, obesity, and cancer. So go for whole-grain brown, red, black, or wild rice. More disease-fighting antioxidants. Antioxidant-rich diets provide many health benefits.
Obesity, depression, and various cancers have been linked to consuming more antioxidant-rich foods like brown, red, black, or wild rice. A little white rice is fine, but whole-grain rice has more nutrients. Think about switching to one of the healthier boxed rice dinners suggested above.
Recipes can be customized by making your own rice Which minimizes sodium, preservatives, and sweets. These are all whole-grain rice alternatives. Rather make than buy.
Certain rice kinds are better for your diet than others. Whole-grain rice contains bran and germ, providing additional fiber, protein, antioxidants, vitamins, and minerals.
Choose whole-grain over white rice for numerous reasons, including reduced risk of type 2 diabetes, obesity, and heart disease. Choosing rice strong in protein, fiber, vitamins, minerals, and antioxidants versus refined rice is a simple method to improve health.
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