Rice, the staple food for more than half of the world’s population, is grown in more than 100 countries and, along with wheat and maize (maize), provides 40% of all human calories. Rich in carbohydrates, the body’s main energy source, rice includes more than 110,000 cultivars that vary in nutritional content and quality.
Certain types of rice may offer more nutritional benefits, such as more fiber, protein, and even more antioxidants. Here is a list of the healthiest rice varieties to incorporate into your diet, as well as tips for incorporating rice into your healthy eating plan.
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Brown rice is a whole grain variety characterized by its unrefined nature, which makes up the whole grain. Unlike refined grains, which retain their starchy endosperm and are stripped of their nutrient-rich components, brown rice retains its germ and bran layer.
The outer layer of the grain, the bran, is rich in antioxidants, B vitamins, and fiber. The germ, or embryo, on the other hand, contains B vitamins, healthy fats, minerals, and some protein.
Dietary guidelines suggest that half of your grain intake should consist of whole grains. In addition to their rich nutritional content, incorporating whole grains into a balanced diet may promote healthy digestion and reduce the risk of heart disease while aiding weight management efforts.
One cup of cooked long-grain brown rice contains 248 calories, 5.54 grams of protein, 51.7 grams of carbohydrates, and 3.23 grams of fiber.
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Whole grain rice comes in a variety of colors other than brown rice, such as black rice and red rice. Black rice was nicknamed “forbidden rice” due to historical anecdotes about its rarity, which led emperors to limit its consumption and keep it for themselves.
Black rice, which is native to Japan, has a deep purplish-black color because it is rich in anthocyanins. Anthocyanins are a type of antioxidant found in brightly colored foods such as blueberries and red cabbage.
Antioxidants play an important role in preventing cardiovascular disease and cancer. Research shows that black rice exceeds brown, red, and purple rice in antioxidant activity.
Two-thirds cup of dry long-grain black rice contains 170 calories, 4 grams of protein, 39 grams of carbohydrates, and 2 grams of fiber.
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Known for its nutty taste and aromatic aroma, red rice is primarily grown in Thailand, Bhutan, and the Camargue region of southern France. It is also grown in California’s Sacramento Valley. Like other pigmented rices, red rice contains high levels of anthocyanins and other antioxidants.
Some varieties of red rice are particularly rich in iron and zinc. Iron is essential for the formation of hemoglobin, which carries oxygen in the blood, and zinc plays an important role in immune function and wound healing.
45 grams (1.6 ounces) of dry red rice contains 160 calories, 4 grams of protein, 37 grams of protein, and 1.98 grams of fiber.
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Purple rice is another variation of whole grain rice that is available in two different forms: long grain rice and sticky rice.
Purple rice has attracted increasing attention from both researchers and consumers alike due to its significant anthocyanin content. Although research into the beneficial effects of purple rice is primarily limited to in vivo and in vitro studies, small human studies have shown that consuming bread made from purple rice has significantly lower effects compared to consuming white rice. It was observed that postprandial blood sugar and insulin levels decreased in healthy people. Rice flour bread.
A quarter cup of dry purple whole grain rice contains 140 calories, 5.98 grams of protein, 30 grams of carbohydrates, and 1.98 grams of fiber.
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Despite its name, wild rice is not a true rice, but rather a semi-aquatic plant native to the upper Great Lakes region and now naturally occurring in much of the United States.
Due to the difficult cultivation process and high production costs compared to other grains, wild rice is often blended with more affordable options such as brown or white rice.
Wild rice is a type of whole grain that boasts high levels of antioxidants, as evidenced by a study that analyzed 11 wild rice samples, and its antioxidant activity was lower than that of a control white rice. It turned out to be more than 30 times higher.
One cup of cooked wild rice contains 166 calories, 6.54 grams of protein, 34.9 grams of carbohydrates, and 2.95 grams of fiber.
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Fortified white rice is the most consumed rice type in the world and accounts for the majority of rice production in the United States. While whole grain rice, such as brown rice, is often known as a healthier option, white rice remains popular due to factors such as its delicious taste, long shelf life, and ease of preparation.
Unlike brown rice, white rice has the germ and bran layer removed, leaving behind the starchy endosperm. Fortified rice generally has less fiber and protein than brown rice, but is rich in vitamins and minerals such as B vitamins and iron.
One cup of cooked fortified medium-grain white rice has 242 calories, 4.43 grams of protein, 53.2 grams of carbohydrates, 0.558 grams of fiber, 15% of the daily value (DV) for iron, and 25% of the DV for selenium. I am. , 26% of the DV for thiamine and 45% of the DV for folic acid.
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Arborio rice, named after a town in Italy’s Piedmont region, is characterized by its oval shape and milky white appearance. It is famous for its high content of amylose (a type of starch). Therefore, arborio rice releases a large amount of starch during cooking, resulting in a creamy texture that is ideal for cooking risotto.
American Arborio rice is a medium-grain rice distinguished by a distinct white dot in the center of each grain. What is noteworthy is that it has a high protein content compared to other medium grain rices. Arborio rice also has a good ability to absorb flavors.
A quarter cup of dried Arborio rice contains 160 calories, 3 grams of protein, 35 grams of carbohydrates, and 0 grams of fiber.
Many types of rice fit into a healthy eating pattern. However, it is recommended that you limit your intake of packaged and seasoned rice. These products often contain high levels of sodium, artificial additives, and preservatives to enhance flavor and extend shelf life. Additionally, they may contain added sugars and unhealthy fats, which can lead to increased calorie intake.
Choosing white rice varieties and seasoning them with herbs, spices, and healthy fats can give you better control over ingredients and promote an overall healthier diet.
A balanced diet includes a variety of foods from different groups, as well as grains such as rice. Moderation and portion control are key to incorporating rice into a healthy diet.
Rice is a filling and high-calorie food. Not monitoring the amount of rice you eat can lead to excess calories, spikes in blood sugar, and nutrient imbalances.
Dietary guidelines advise adults to consume 5 to 10 ounces of total grains per day, but the exact amount varies by age and gender. The standard rule of thumb for this recommendation is 1 ounce (equivalent to about half a cup of cooked rice).
If you’re concerned about the safety of arsenic in rice, research by the World Health Organization shows that rice grown in the United States has the lowest amount of inorganic arsenic compared to other countries. I am.
While organic arsenic is not a threat, inorganic arsenic, which can be harmful if consumed in excess, is found in a variety of foods other than rice, including fruits, vegetables, flour, meat, and eggs. Arsenic is found in a variety of nutritious foods, so avoiding arsenic completely can lead to nutritional deficiencies.
If you’re still concerned about arsenic in rice, look to parboiled or processed rice, which undergoes a cooking process that removes 54% and 73% of the inorganic arsenic in brown and white rice, respectively.
Try different types of rice, especially whole grain varieties, to diversify your diet and increase your fiber intake. Here are some nutritious ways to incorporate rice into your diet.
- Pair rice with a low-fat protein such as grilled chicken, fish, or tofu and a side salad or vegetables to create a balanced meal.
- Enjoy a bowl of greens, avocado, and beans.
- It is a stir-fried dish of rice with shrimp, eggs, etc., and vegetables such as green peppers, snap peas, and broccoli.
- Mix rice, lean ground beef, and vegetables such as carrots, cucumbers, and bean sprouts in lettuce wraps.
- Make hearty soups using rice, vegetables such as carrots, onions, and celery, broth, and lean proteins.
Incorporating a variety of healthy rice into your diet can provide nutritional benefits. Remember that whole grain options include not only brown rice, but also colored varieties such as black rice and wild rice. To ensure a balanced diet, control your portions and balance your rice intake with a variety of meal options such as bowls, stir-fries, and salads. With careful selection and creative culinary approaches, rice can become a delicious and nutritious staple in a healthy diet.
