Rice is a daily staple as the grain has a rich nutritional profile. People also consume rice for instant energy. In fact, it is an integral part of various cultures all around the world and is known for using in a variety of cuisines. 

However, there are several varieties of rice available to the consumers. Sometimes, consumers may struggle to pick one variety for daily consumption. So, in this blog, we will explore different varieties and find out which rice is good for health.  

Here is a comparison of different rice varieties regarding their health benefits. 

Which rice to choose for good health:

Brown rice

Brown rice is known for its many antioxidants that prevent free radicals from damaging our bodies. This rice variety has its hull removed, which is the whole grain's outer shell. However, the germ and bran layer is still intact and is the source of nutrients. 

If you eat rice every day, then consumption of brown rice is considered good for your health due to its antioxidants, such as luteolin, apigenin, and quercetin. Regularly consuming foods rich in these compounds prevents heart disease and other chronic conditions.  

Brown rice also has a rich fibre and protein content. Both of these give a feeling of fullness after consumption. This helps in maintaining a moderate weight. Fibre is also known for regulating insulin and blood sugar levels in the body. 

However, research on brown rice has revealed that consuming this rice does not help control blood sugar significantly in people having type 2 diabetes.  

Black (forbidden) rice

Black rice is one of the most nutritious rice varieties as it has the highest amount of antioxidants. Since rice is associated with reducing oxidative stress due to rich antioxidants, it helps deal with certain cancers and heart diseases. It is highly rich in anthocyanins, which have rich anti-inflammatory properties.

Several studies have shown the health benefits of black rice. The studies reveal that foods like black rice, rich in anthocyanin, help reduce the risk of colorectal cancer. 

It is also called forbidden rice since it was once reserved only for the royal class in China. The rice turns purple after it is cooked. Popular black rice varieties include Thai jasmine and Indonesian black rice.

Red rice

Red rice has a high fibre and protein content, making it beneficial for health. Many varieties of red rice are available to consumers according to their nutrient requirements. 

One of the reasons to consume red rice is its high antioxidant content. It is rich in flavonoid antioxidants such as myricetin, apigenin, and quercetin than brown rice. 

Flavonoids are key antioxidants responsible for decreasing inflammation in the body. That means red rice helps fight free radicals to keep us healthy. 

Therefore, regularly consuming red rice may help diminish the chances of chronic conditions, including type 2 diabetes and cardiovascular disease. 

Wild rice

Wild rice is another popular variety of rice with great nutritional value. This rice is precisely defined as the aquatic grass seeds. 

Talking about the health benefits of wild rice, it has more protein and fibre than white rice. High in fibre content gives a fulfilling experience after consumption. 
It is also rich in vitamins and minerals and is loaded with a good amount of magnesium, B vitamins, and manganese. 

There have been many studies pointing out that wild rice is also helpful in reducing cholesterol and triglyceride levels. It is also found helpful in dealing with oxidative stress and insulin resistance. 

White rice

This rice variety has its bran, husk, and germ removed to extend its shelf life. But after the bran and germ are removed, the rice loses its nutrients. Compared to brown rice, white rice has less fibre, vitamins, and protein content. 

However, due to B vitamins and iron added to white rice, this inclusion makes it richer in these micronutrients than brown rice.  Leading exporters of Indian basmati rice ensure that the rice has all the nutritional values intact for maximum health advantages. A well-balanced meal can compensate for less fibre and protein in white rice. 

A drawback of white rice is its high glycemic index, which spikes blood sugar levels. But if you eat this rice after cooling it, the sugar levels may get lower since cooling allows for the formation of resistant starch, a type of fibre. It also has lower arsenic levels. 

Always find the top manufacturers of Indian basmati rice who maintain a high nutritional profile of rice for health benefits. 

Which rice variety is best for your health?  

Now that you have a nutrition profile of different types of rice, which one should you consume regularly?  
According to researches and studies, whole grains are more beneficial to eat when compared to refined grains. This is because whole grains have higher antioxidant content. It has been proven that foods rich in antioxidants help the body fight diseases. 

So, when it comes to picking one particular rice type, it all depends on your personal liking for it. As far as nutritional values are concerned, all of the rice types are good to eat. They all provide a wide range of nutrients. 

However, add vegetables and legumes to your diet while consuming rice. This mix will enhance your intake of minerals and vitamins. 
  
If you want updated information on rice-related topics, visit Jashn Foods, one of the leading suppliers of Indian basmati rice.  

Wrapping Up 

Rice is a staple food consumed daily in most families. This grain is full of rich nutrients and antioxidants to maintain health. Ensure to explore the nutrition profile of rice varieties such as white, brown, black, red, and wild rice before adding it to your diet.