Health Benefits Of White, Brown, Red, And Black Rice



What You Need To Know About White, Brown, Red, & Black Rice's Impact On Health

While white rice is very commonly known and consumed in Indian households, there are other rice varieties. These other varieties of rice are much healthier than their white counterparts. These other varieties, which range between red, black, and brown, are dense in nutrients. People have started to choose them over white rice because the latter is highly processed and lacks essential nutrients. Here are all the details you need to know about the red, brown, and black varieties of rice.

white rice

This is the most popular type of rice consumed in the majority of Indian households. This type of rice goes through extensive processing that eliminates most of its essential nutrients. Among all the rice varieties, this is the most processed type of rice and contains fewer antioxidants, proteins, B vitamins, and thiamine. Due to its lower fiber content, it is not able to keep the stomach full for long. However, this type of rice contains folate and calcium in good amounts.

Also read: From Pasta to White Rice, 5 Foods You Don’t Have to Skip for Weight Loss

Brown rice

Brown rice is not as extensively polished and processed as white rice. This type of rice has its husk removed and has both its bran and germ layer. This makes it relatively more nutritious than white rice. White rice and brown rice have the same calories and carbohydrates. The only difference between them is that brown rice has more protein and fiber, making it a relatively healthier option than white rice. The bran layer of brown rice has antioxidants like apigenin, quercetin, and luteolin, which are crucial for maintaining our health. Since it has more fibre, your stomach stays full for a longer period of time.

Red Rice

Red rice is good for people who are looking to lose weight. This is because this type of rice is high in fiber and takes more time to digest. This keeps the stomach full for a longer period, and as a result, you will not crave unhealthy munching options. The red variety of rice is also rich in anthocyanin, an antioxidant. The presence of iron in them helps to relieve inflammation and manage blood pressure.

Also read: Expert Talk: Does Consumption Of Rice Cause Excessive Weight Gain

Black Rice

Because of the purple tint, the black rice variety is also known as purple rice. This rice variety’s unusual color results from the bran’s phytochemicals. It is another great variety of rice for people trying to lose weight due to its high fiber content. This variety of rice can also help manage blood sugar levels. Black rice has high levels of antioxidants, proteins, and vitamin E.

Which Variety Of Rice To Choose?

Considering the impact on health, white rice is the least beneficial of all the rice varieties. Black, red, and brown rice are more nutritious types of rice. In comparison to white rice, other varieties of rice have higher levels of fiber, protein, and antioxidants. White rice has a lot of processing, which prevents it from giving you the essential nutrients you need and from providing feelings of fullness for long. Whether you choose red, black, or brown rice, it is important to consult your doctor or dietitian before adding them to your diet.

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