Rice is affordable, convenient, nutritious, and a staple in many families’ diets. A simple, starchy side, it is used in many cultural cuisines. Additionally, rice is an easy ingredient to include in any meal, even desserts.
However, it is difficult to sort through the wide variety of rice available in stores. While any type of rice is part of a healthy diet, some varieties have some distinct nutritional statistics that make them more desirable. Here’s a breakdown of some of the most important nutritional facts about rice, including the healthiest rice choices chosen by nutritionists.
What is the healthiest rice?
No matter what type of rice you choose, rest assured that it’s a healthy, whole food that adds nutrition to your plate. All types of rice contain carbohydrates, protein, fiber, antioxidants, and over 15 vitamins and minerals.
Many rice varieties are whole grains, meaning they contain all parts of the grain and the nutrients within it. White rice, on the other hand, contains only a portion of the grain, so it has less protein and fiber than whole grains. So my healthiest rice choice is brown rice, an easily available whole grain that you probably already have in your pantry.
Brown rice is easily available, inexpensive, and nutritious. One cup of cooked brown rice has the following benefits:
- 248 calories
- 5.5 grams of protein
- 2 grams of fat
- 52 grams of fat
- 3 grams of fiber (11% of daily intake)
Brown rice deserves its top spot as it is rich in fiber and protein. Fiber plays a role in regulating hunger levels and reducing cholesterol, and protein is essential for building muscle and controlling appetite.
Studies have shown that people who eat brown rice instead of white rice have a lower risk of developing type 2 diabetes. The authors attribute these findings to the phytochemicals, vitamins, minerals, and fiber present in the grain.
Other healthy rice
In the healthiest category, two other types of rice are also worth mentioning. First of all, black rice, also known as forbidden rice, is a whole grain rice that originates from China. Its black color is due to the anthocyanins (antioxidants that fight inflammation) contained in rice. Black rice has a nutty texture and takes about 45 minutes to cook. Although it’s a little more expensive and harder to find than brown rice, it’s still a great option for many home cooks.
About 1/4 cup of dried black rice (or 1 cup cooked) provides the following benefits:
- 160 calories
- 4 grams of protein
- 1.5 grams of fat
- 34 grams of carbohydrates
- 1 gram of fiber (4% of daily intake)
Finally, while wild rice is a notable whole grain, it is not technically rice. Wild rice is a semi-aquatic plant native to North America. It has a deep brown color and contains all the vitamins, minerals, and antioxidants found in other whole grain rices.
1 cup of cooked wild rice has the following benefits:
- 160 calories
- 6.5 grams of protein
- fat 0.5g
- 35 grams of carbohydrates
- 3 grams of fiber (11% of daily intake)
In fact, wild rice contains more protein and the same amount of fiber than brown rice. It didn’t top the list because it’s not technically considered “rice.”
Is white rice bad for you?
Many people consider white rice to be unhealthy because it is not a whole grain and contains a lot of starchy carbohydrates. But that couldn’t be further from the truth. White rice contains more than 15 essential vitamins and minerals, including folic acid, B vitamins, potassium, magnesium, selenium, fiber, iron, and zinc.
Rice is naturally gluten-free, making it useful for people with celiac disease or gluten intolerance. White and brown rice also contain resistant starch, a type of carbohydrate that makes you feel full and promotes healthy weight gain.
What is the healthiest white rice?
There are many types of white rice, including basmati, jasmine, and arborio. The nutritional profiles of the various varieties are relatively the same. The differences are in aroma, texture, and grain size.
Which is healthier: basmati rice or jasmine rice?
Both basmati rice and jasmine rice are very similar in nutritional value. In fact, the U.S. Department of Agriculture lists the nutritional statistics for both types of rice as interchangeable.
1 cup of cooked basmati or jasmine rice has the following benefits:
- 246 calories
- 4 grams of protein
- 5 grams of fat
- 44 grams of carbohydrates
- 1 gram of fiber
Jasmine is a long-grain rice with a “popcorn”-like aroma. It is soft and often used in Thai cuisine. Basmati rice is another flavorful, chewy, long-grain rice commonly used in Indian and Mediterranean cuisine. Both types of rice can be substituted in recipes that call for long-grain rice.
healthiest rice for weight loss
Only a few studies have examined the effect of rice variety on weight loss, and the results are generally inconsistent. However, one review states that brown rice may have a positive impact on weight due to the fiber within the grain. Fiber keeps you full and promotes weight loss.
Healthiest rice for diabetes
Brown rice is rich in fiber and other beneficial nutrients that may help stabilize blood sugar levels and prevent diabetes. A randomized controlled trial investigated how replacing brown rice with white rice affected risk factors for type 2 diabetes. The study found that brown rice may benefit blood sugar marker HbA1c among participants with metabolic syndrome.
Several studies have attempted to determine whether high rice intake is associated with the development of diabetes, particularly in Asian populations. A large cohort study found that increased rice intake (of any type) was not associated with an increased risk of developing type 2 diabetes.
