Rice is a staple grain in every Vietnamese meal. However, do you know which type of rice is best for your health?
Benefits of Different Types of Rice
Rice is one of the most produced and consumed grains worldwide for centuries, and there’s a good reason for that. Rice is rich in fiber, carbohydrates, vitamins, minerals, and even some proteins and healthy fats. It is a versatile grain found everywhere and can be used in any dish. There are different types of rice based on variations such as grain size, aroma, cooking method, and color.
Here, we explore four different types of rice – white, brown, black, and red – based on their color and what they can contribute to our diets.
4 Most Common Types of Rice on the Market
The following types of rice have nutritional characteristics that make them stand out from other varieties, according to Healthline.
1. White Rice
White rice is the most common type of rice.
As the most common type of rice, white rice is ubiquitous and is an essential food in many countries, including Vietnam.
White rice is a highly nutritious grain, often rich in iron, thiamine (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 of the grain. As a result, it contains less fiber, protein, antioxidants, and certain vitamins and minerals, is less filling, and has a greater impact on blood sugar levels.
It contains about 160 calories per 1/4 cup dry and has significantly lower antioxidant content compared to the rice varieties below.
2. Brown Rice (Whole Grain Rice)
Brown rice provides a similar amount of calories and carbs as white rice, retaining the bran and germ.
Brown rice is one of the most recognized whole grains (for health benefits), along with its “relatives” such as oats, whole wheat, and quinoa. Unlike white rice, brown rice still contains the bran and germ—both of which contain significant amounts of nutrients.
The bran of brown rice contains antioxidant flavonoids such as apigenin, quercetin, and luteolin. These compounds play an important role in disease prevention. Regular consumption of foods rich in flavonoids is linked to a lower risk of chronic diseases, such as heart disease and some types of cancer.
Brown rice provides a similar amount of calories and carbs as white rice, which has had the bran and germ removed. However, this brown rice variety has about three times more fiber and higher protein content.
Both fiber and protein promote feelings of fullness and can help you maintain a healthy weight. Moreover, choosing brown rice instead of white rice may help regulate blood sugar and insulin levels, a hormone that supports healthy blood sugar levels.
A study involving 15 overweight adults demonstrated that those consuming 200 grams of brown rice over five days had significantly lower fasting blood sugar and insulin levels compared to those consuming the same amount of white rice. Additionally, the brown rice group had a 57% lower percentage change in fasting insulin levels compared to the white rice group.
Thus, brown rice may be a better option for people with diabetes. Furthermore, it is rich in magnesium, a mineral that plays an essential role in blood sugar and insulin metabolism.
3. Black Rice
Black rice appears black when dry, but when cooked, it takes on a more purple hue.
Black rice, also known as purple rice, forbidden rice, or emperor’s rice, has been popular in Eastern cultures for many years.
Black rice appears black when dry, but when cooked, it takes on a more purple hue. This rice variety has been studied for its anthocyanin content, a flavonoid pigment that may be associated with protection against cardiovascular diseases, cancer, and neurodegenerative diseases.
Black rice contains more fiber and protein than brown rice, with about 5 grams of protein and 3 grams of fiber per serving. Black rice is best enjoyed in porridge, rice salad, or fried rice.
4. Red Rice
Red rice has higher protein and fiber content compared to white rice.
Red rice is a grain with a dark red/honey color, a slightly nutty flavor, and a chewy texture. This type has higher protein and fiber content compared to white rice, but what truly makes it shine is its antioxidant content.
Like black rice, it contains a variety of antioxidant flavonoids, including apigenin, anthocyanins, myricetin, and quercetin. Several existing studies have investigated the active inhibitory effects of red rice on leukemia, cervical, and stomach cancer cells due to its proanthocyanidin content.
Red rice may also exhibit anti-diabetic effects, as explored in a 2016 paper from the Journal of Agricultural and Food Chemistry. The study showed that baseline glucose absorption (important for regulating blood sugar) increased 2.3 to 2.7 times when exposed to extracts from red rice bran.
Analysis of different rice varieties also tends to find that red rice has higher tocotrienols, a form of vitamin E, linked to neuroprotective, anti-cancer, and cholesterol-lowering activities. Red rice works wonderfully in snacks, salads, and soups.
So, which type of rice should you choose?
According to Healthline, studies show that consuming whole grains instead of refined grains helps improve health. For example, a study involving over 197,000 people indicated that replacing 50 grams of white rice daily with the same amount of brown rice was associated with a 16% reduction in the risk of developing type 2 diabetes.
Whole grains are also linked to a reduced risk of heart disease, obesity, and certain cancers. Therefore, choosing whole grain brown, red, black rice, or wild rice is an excellent choice for health.
Additionally, these varieties are richer in antioxidants that combat diseases. Consuming a diet rich in antioxidant-rich foods can benefit health in many ways.
Research shows that individuals who consume a lot of antioxidants in their diets—such as those from brown, red, and black foods—have a lower risk of conditions like metabolic syndrome, depression, certain cancers, and heart disease.
While white rice is healthy in moderation, replacing it with whole grain varieties will certainly provide more nutrients.
Nonetheless, choosing the type of rice that suits your taste and pairs well with certain dishes is still the most important. Be sure to check the ingredients to avoid adding extra seasonings or salt so you can control these additions in your kitchen. If you are open to using any form of rice to complete your meal, snack, or dessert ideas, consider black rice as a top choice due to its impressive fiber, protein, and potential chronic disease-fighting abilities.
