What Is the Healthiest Type of Rice?

What Is the Healthiest Type of Rice?

Rice is a staple food in many countries and provides billions of people around the world with an inexpensive, nutritious source of energy.

There are many varieties of this popular grain that differ in color, flavor, and nutritional value.

Some are abundant in nutrients and powerful plant compounds that benefit health, while others have less impressive nutrition profiles.

This article discusses the most nutritious types of rice and why you should choose certain varieties over others.

Healthy varieties
The following varieties of rice have nutritional characteristics that make them stand out from others.

Brown 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 both pack a significant amount of nutrients.

For example, brown rice bran contains the flavonoid antioxidants apigenin, quercetin, and luteolin. These compounds play an important role in disease prevention.

Regular consumption of foods rich in flavonoids has been linked to a lower risk of chronic conditions, such as heart disease and certain cancers (1Trusted Source, 2Trusted Source).

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 (3Trusted Source).

Both fiber and protein promote feelings of fullness and can help you maintain a healthy weight. What’s more, choosing brown over white rice can help regulate blood sugar and insulin, a hormone that supports healthy blood sugar levels (4).

A study in 15 overweight adults demonstrated that those who ate 7 ounces (200 grams) of brown rice for 5 days had significantly lower fasting blood sugar and insulin levels than those who consumed the same amount of white rice.

Additionally, the brown rice group experienced a percentage change in fasting insulin that was 57% lower than the 5-day percentage change observed in the white rice group (5Trusted Source).

As a result, brown rice may be a better choice for those with diabetes. What’s more, it’s high in magnesium, a mineral that plays an essential role in blood sugar and insulin metabolism (6Trusted Source).

 

Leave a Reply

Your email address will not be published. Required fields are marked *

%d bloggers like this: