What is the healthiest rice to eat? 

In this brief guide, we’ll address the query:” What is the healthiest rice to eat?” Also, we’ll explore what types of rice there are, what the nutritional content of the healthiest rice is, and what are the health benefits of eating rice.

What is the healthiest rice to eat? 

Many types of rice are healthy, depending on what specific benefits our readers wish to reap. 

Namely, brown rice, red, black, and those referred to as “wild rice,” are considered the healthiest meal options. Generalizing, they each contain many bioactive plant compounds that not only promote health but help stave off disease.

As a general rule, rice that is less refined and contains more fiber tends to be a healthier option than those that have had the husk removed and have been otherwise processed. 

Below, will explore what are some of the characteristics of these healthier rice types.

What types of rice are there?

Perhaps fittingly, there are thousands of different rice varieties cultivated throughout the world. Rice was domesticated almost ten thousand years ago in China, and these varieties are a testament to its importance as a staple food all over the world. 

Specifically, and as pertains to the scope of this guide, we’ll focus on brown rice, black, red, wild types, and white rice. 

  • Black rice – Black rice is relatively uncommon when compared to other types. It is, however, highly nutritious and at one stage in history, it was dubbed “the forbidden rice” as its consumption was limited to members of the Chinese royal family.

    This rice obtains its signature color from anthocyanin, an antioxidant pigment, and can provide many health benefits in addition to its antioxidant content.
  • Brown rice – Brown rice alludes to whole-grain rice that has not been fully processed. As a result, it still contains the outer casings and other components of the green such as the husk in the germ which is also known as the embryo in the seed. Unlike refined rice, brown rice contains many bioactive compounds that can promote health and prevent disease if consumed regularly. 


Its high fiber and protein content provide more nourishment than the high amounts of carbohydrates present in processed rice. As a result, brown rice is a better choice for those with metabolic diseases where nutrition plays a key role in maintaining one’s health.

  • Red rice –  This variety has anthocyanins and other flavonoid compounds that have antioxidant activity. Its unique constitution of anthocyanins apigenin, myricetin, and quercetin confer its characteristic color.
  • Wild rice – Wild rice alludes to seeds harvested from four different species of water grass. The seeds are used in cooking similarly to how rice is. These grains have a high amount of protein, vitamins, minerals, and antioxidants.
  • White rice – White rice alludes to rice that has been processed, and had the germ, hull, and bran removed. As a result, it has been stripped of proteins, antioxidants, vitamins, minerals, and other nutrients. It is a common component of mixed blends.

What is the nutritional content of healthy rice?

For reference, we’ll review the nutritional content of black rice.

On average, a 158-gram portion provides: 

  • 205 calories – 4 of which are sourced from fat
  • 4.3 grams of protein
  • 0.4 grams of fat – of which 0.1 grams are saturated, 0.1 grams are polyunsaturated, and 0.1 grams are monounsaturated.
  • 46 grams of carbohydrates –
  • 1.6 milligrams of sodium
  • 55 milligrams of potassium

Additionally, the same portion will provide 1.2% of the recommended daily intake of calcium and 11% of the RDI of iron. 

What are the health benefits of eating rice?

Eating rice can provide many health benefits, so long as the variety is less processed than white rice. 

Notably, these benefits may include; 

  • A good source of antioxidants – antioxidants are necessary to protect a person’s cells from oxidative damage. When unchecked, oxidative damage can lead to an early onset of chronic diseases such as diabetes, cancer, heart disease, circulatory problems, and cognitive disorders.
  • A source of fiber – fiber is necessary for optimal digestive function and can prevent the onset of disorders such as constipation and many other digestive problems.
  • Rice can be consumed by celiac patients, as it is naturally gluten-free.
  • Compounds present in rice, such as Lutein and zeaxanthin can promote ocular health,
  • Its consumption, while high in calories, can help users source energy instantly and perform exerting physical tasks. 

We advise our readers to avoid consuming highly-processed rice varieties, including artificial blends, These mixtures may contain additional fat, sodium, and preservatives to extend their shelf life, which may have noxious effects on a person’s health in the long run. 

We also encourage our readers to be mindful of their daily calorie intake and avoid overeating

Conclusion

In this brief guide, we’ve addressed the query:” What is the healthiest rice to eat?” Also, we’ve explored what types of rice there are, what the nutritional content of the healthiest rice is, and what are the health benefits of eating rice.

References 

https://www.healthline.com/nutrition/black-rice-benefits

https://www.healthline.com/nutrition/healthiest-rice#healthy-varieties

https://www.realsimple.com/health/nutrition-diet/is-rice-healthy

https://www.nutritionix.com/food/black-rice

https://www.heart.org/en/news/2022/03/29/rounding-up-healthy-rice-choices#:~:text=Whole%20grains%20like%20brown%20rice,of%20whole%20grains%20a%20day.

https://www.healthline.com/nutrition/overeating-effects#:~:text=Chronic%20overeating%20may%20promote%20obesity,disease%2C%20stroke%2C%20and%20diabetes.

https://www.healthline.com/nutrition/antioxidants-explained

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