Rice is a cereal which comes in many varieties, it contains high amount of Carbohydrates and Protein. The fibre content varies depending on the variety of rice , for e.g: brown rice will have more fibre than white rice and therefore its a healthy alternative. It is a great option for people who want a gluten free diet as it contains no fat and thus doesn’t cause inflammation in the gut, so its good for people with an autoimmune condition. Since its low in fat its considered one of the best foods for people suffering with hypertension.
White Rice :
White rice has the husk, bran layer and the germ removed. Because of this reason white rice is seen as inferior to the other types due to its lower fibre content. For some dishes white rice is lovely and fluffy, so go ahead and enjoy it sometimes. But for every day try to incorporate more brown rice and try some black rice.
Brown rice is whole-grain rice that has had the outer protective shell, known as the hull, removed. Unlike white rice, it still contains the bran layer and the germ — which has significant amount of nutrients. Brown rice provides similar numbers of calories and carbs to white rice, which has had the bran and germ removed. However, the brown variety has about three times more fiber and is higher in protein. Both fiber and protein promote feelings of fullness and can help you maintain a healthy weight. Choosing brown over white rice can help regulate blood sugar and insulin, a hormone that supports healthy blood sugar levels and hence it a good option for people with Diabetes. Brown rice is excellent for magnesium. It’s also a good source of thiamine and iron, and it’s got a moderate source of zinc.
Red rice are deeply pigmented and contains an impressive array of nutrients and beneficial plant compounds. This type is higher in protein and fiber than white rice varieties, but where it really shines is in its antioxidant content. Like black rice, it’s packed with flavonoid antioxidants, including the anthocyanins apigenin, myricetin, and quercetin. Research shows that red rice has significantly more potential to fight free radicals and contains higher concentrations of flavonoid antioxidants than brown rice . Flavonoids can help decrease inflammation in your body, keep free radical levels in check, and may reduce your risk of chronic conditions, such as heart disease and type 2 Diabetes. It may not have an appealing taste but if you want to stay active and fit then its a good choice. It is rich in Vitamin B6 and Iron . It helps control blood sugar levels.
Black rice is sometimes referred to as the ‘forbidden rice’ as its said to have been reserved to only the royalty in ancient China. Research shows that black rice has the highest antioxidant activity of all the varieties, making it a nutritious choice . Antioxidants are compounds that protect cells from damage caused by an excess of molecules called free radicals, which contribute to a condition known as oxidative stress. Oxidative stress has been associated with the progression of chronic conditions, such as heart disease, certain cancers, and mental decline. Black rice is particularly rich in anthocyanins, a group of flavonoid plant pigments that have powerful antioxidant and anti-inflammatory properties. It also has lower glycemic index which means its good to consume if you have diabetes.
Both red and black varieties contain higher amounts of nutrients compared to white rice but they come at a higher cost. Brown rice is still economical and can be an easy way to increase your fibre intake, as well as your magnesium and B group vitamins. Though for some dishes white rice is better so we should enjoy having it once in a while.