Rice has been one of the most produced and consumed grains around the world for centuries, and for good reason. Rice contains fiber, carbohydrates, vitamins, minerals, and even some protein and healthy fats. It is a versatile grain that appears everywhere and can be used in almost any dish. exist various types of rice based on differences such as bean size, aromatics, processing, and color.
Here we explore four different types of rice: white, brown, black, and red, based on color and the contribution they may or may not make to our diets. For recipe ideas, see 5 healthy brown rice recipes for weight loss.
The most common of all varieties of rice, White rice it is ubiquitous in numerous places in the grocery store, is often a central ingredient in meal kits, and appears on many popular restaurant menus. It’s an affordable meal that absorbs flavor and pairs well with a variety of dishes, from curries to sushi to jambalaya and everything in between. White rice is a enriched rice, which typically contains added iron, thiamin (vitamin B1), niacin (vitamin B3), and folic acid. It has been milled to remove not only the outer husk, but also the bran and germ layers of the grain. It has about 160 calories per ¼ cup dry.
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Integral rice It is one of the most recognized whole grains, along with some of its cousins such as oats, whole wheat and quinoa, since it contains the three important parts of the grain: bran, endosperm and germ. Interestingly though, brown rice only has about 1.5 grams more fiber on average per ¼ cup dry serving compared to white rice, so it doesn’t have the same impact on fiber as other whole grains on the market compared to their refined counterparts. Although the extra gram of fiber, which is primarily insolublemay be helpful for digestive health by acting as a mild laxative, the difference is not as noticeable as, say, a sweetened refined cereal versus a bran cereal.
black rice, also known as purple, forbidden, or emperor’s rice, has been popular with Eastern cultures for years, but its entry into the Western side of the world has been slower. Black rice looks black when dry, but once it is cooked, take a more violet tone. This heirloom rice has been studied for its concentration of anthocyanins, a flavonoid pigment, which may be associated with protection against cardiovascular disease, cancer, and neurodegenerative diseases. Black rice has a higher impact on fiber and protein compared to brown rice, in about five grams of protein and three grams of fiber per ¼ cup of dry serving. Black rice is best enjoyed in porridge, rice salads, or as fried rice.
Red rice is a deep red/honey colored grain with a slightly salty, nutty flavor and a chewy texture. Some existing research has investigated red rice positive inhibitory effects on leukemia cells, cervical and stomach cancer due to its proanthocyanidin content. Red rice may also exhibit anti-diabetic effects as studied in a 2016 article from the Journal of Food and Agricultural Chemistry. The study found a 2.3- to 2.7-fold increase in basal glucose absorption (important for proper regulation of blood sugar levels) by exposure to red rice bran extracts. Analyzes of various types of rice also tend to find that red rice is higher in tocotrienolsa form of vitamin E, which is linked to neuroprotectionanticancer activity and cholesterol-lowering qualities. Red rice works wonderfully in pilafs, salads, and soups.
So which rice should you choose? Select a rice that suits your taste buds and is appropriate for certain dishes, making sure to check the ingredients to avoid additional seasonings or salt so you can control these additions in your own kitchen. If you’re open to any form of rice to complete your meal, snack or dessert idea, go for black rice as one of the best options for its impressive fiber, protein and possible ability to fight chronic disease.
Molly Hembree, MS, RD, LD
Molly Hembree, MS, RD, LD, is a nationally recognized registered dietitian. Read more about Molly
