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Different Types Of Rice and Their Health Benefits – Which One Is the Healthiest?

Some varieties of rice better fuel your energy needs and your health than others.

Rice is a huge part of some people’s everyday diet due to the multiple benefits it provides. However, rice has come under attack in recent decades after the low-carb craze.

What people forgot to realize is that this humble grain is abundant in carbohydrates that fuel the body and aids in the normal functioning of the brain. With all the variants out there, which one is the best for you? Here are the health benefits and difference of white, brown, black, and red rice.

1. White Rice

Source: pakrice

A milling process removes the rice’s husk, bran, and germ. This process increases white rice’s shelf life but removes much of its nutrition, including fiber, vitamins, and minerals.

Simone Austin, accredited practicing dietitian and spokesperson for the Dietitians Association of Australia, said:

“If we look at 100 grams of white rice, it’s got 6.3 grams of protein … White rice has very little fiber because the outside husk is gone … White rice also contains iron but less than the brown rice.”

2. Brown Rice

Source: livescience

Brown rice is a whole grain. That means it contains all parts of the grain — including the fibrous bran, the nutritious germ, and the carb-rich endosperm.

“In terms of protein, from white to black rice, brown rice sits in the middle at about 7.2 grams per 100 grams … “Brown rice is excellent for magnesium, which people are often looking for. It’s also a good source of thiamine and iron, and it’s got a moderate source of zinc … Because it’s got the outside husk intact, brown rice also has the advantage of having a high fiber content of 3.2 grams per 100 grams.”

3. Black Rice

Source: foxnews

Despite being less popular than brown rice or wild rice, black rice, known as forbidden rice, is an ancient grain that has even more impressive health benefits than most other closely related rice varieties.

“While white rice has 6.3 grams of protein per 100 grams, the black rice has got 9.1 grams of protein,” Austin said … Black rice also has a lower glycemic index, so it means if you’ve got diabetes it will be quite good as it’s slow releasing … Black rice is also high in fiber; it’s got 4.7 grams per 100 grams.”

4. Red Rice

Source: drweil

Just like other unhulled rice, red rice includes a nutty flavor, along with higher nutritional value, thanks to the proven fact that the germ of the rice is left intact. Per 100 grams, red rice has seven grams of protein and two grams of fiber.

Although each variety of rice has their own special benefits, Simone Austin chose brown and black rice as the healthiest types. But for those who are not a fan of brown or black rice, he recommends mixing white with the healthier alternatives.


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Here are 15 mouthwatering potato dishes that you'll want to try right away:...

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Those little "m's" actually mean something.


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1. Chicken


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