Rice is a staple food in over half of the world, predominantly in Asia and Africa.
Due to its widespread use, many different varieties of rice have emerged. What is
thedifferencebetween the different varieties ofrice and what are their benefits?
White Rice
Also known as polished rice, the rice grain is the most processed in that it has its
hull, bran, and germ removed. This, along with the polishing process, results in a
pure white rice grain that can then be sold.
The most common varieties of white rice are the long-grained white rice, such as
basmati or jasmine rice, and the short-grained varieties, known as Japanese rice
or arborio rice. The long-grained varieties are typically found in Asian cooking,
whereas arborio rice is a staple in Italian cooking, like in risottos. As it is polished,
it is the quickest to cook of all the varieties of rice. White rice can finish cooking in
about half an hour, depending on how much rice is being cooked. The only
exception is basmati rice, which benefits from a half-hour-long soak before
cooking.
Why Consume White Rice?
White rice lacks vitamins and minerals from the removed bran and germ
compared to brown rice. With a higher glycemic index (GI), they might not be ideal
for individuals with diabetes as they can cause a quicker spike in blood sugar
levels.
However, there are some instances where the consumption of white rice might be
favoured. People on a low-fibre diet and adults with nausea or heartburn may find
white rice easier to digest, in a way that does not trigger uncomfortable
symptoms.
Brown Rice
Brown rice does not have its bran and germ removed. This makes it harder than
white rice, and gives it an edge over white rice when it comes to nutrient content.
As it has not undergone the rigorous processing of white rice, it retains more fibre,
antioxidants, vitamins, and nutrients that are present in the bran and germ. Like
any other wholegrain, it also offers a lot of fibre into your diet.
Why Consume Brown Rice?
Consuming brown rice regularly can help to lower blood sugar levels and decrease
the risk of type 2 diabetes. This may be due to its high glycemic index (GI). The
bran of brown rice also contains powerful antioxidants, which can help neutralise
harmful free radical compounds and reduce inflammation in the body. Additionally,
replacing 20 per cent of white rice with brown rice can help reduce the risk of
diabetes.
Germinated Brown Rice
Germinated unpolished brown rice is brown rice that germinated or sprouted. The
process of allowing the grains to sprout increases the nutritional quality and also
makes it easier for the body to absorb the nutrients. The germination process also
makes it easier to cook and reduces cooking time compared to other varieties of
brown rice. The overall texture is also softer.
Why Consume Germinated Brown Rice?
While it is packed with nutrients, it is also better in terms of flavour and texture.
Compared to brown rice, germinated brown rice has 15 times more gamma
aminobutyric acid (GABA), which can help protect the brain from harmful amino
acids connected to Alzheimer’s disease. Brown rice also has more minerals, such
as magnesium.
Red Rice
Red rice is actually a form of rice that is similar to brown rice, as it also retains its
bran and germ. It gains its red hue from the oxidation of proanthocyanidins
present in the bran. Red rice is packed with antioxidants and nutrients like zinc,
calcium, and iron that help to keep the body healthy and strong.
Why Consume Red Rice?
Since it is low in GI, red rice helps to keep sugar levels in check, making it a go-to
option for diabetics. Red rice contains proanthocyanidins, which can bolster
cellular antioxidant defenses and support maintenance of healthy brain function.
It also contains calcium and magnesium, which are both essential nutrients for
good bone health. This variety can prevent arthritis, osteoporosis, and other
bone-related diseases.
Black / Purple Rice
Black rice contains a black bran, lending it a dark appearance. The unique
coloration is due to the presence of anthocyanins that gives it its distinctive
appearance. It is a great source of protein, making it an excellent addition to a
vegetarian diet. Protein is essential in reducing muscle loss. It helps the body build
and repair muscle tissue, maintain cell growth, and keep bones strong. When
cooked, black rice tends to lighten to a dark purple, which is why it is also
alternatively called purple rice.
Why Consume Black / Purple Rice?
Purple rice has a similar number of calories to white or brown rice, while
containing more protein, iron, and antioxidants. Higher antioxidant compounds
than white rice can help to promote heart health and lower the risk of some
cancers. These compounds help eliminate harmful free radicals and reduce
oxidative stress.
Purple rice is also a rich source of dietary fibre that keeps the digestive system
working properly, preventing constipation and other digestive problems. It
contains the maximum amount of antioxidants of all the varieties of rice, making it
ideal for retaining a youthful look, staving off mental decline, and in preventing
chronic illnesses like certain cancers.
Eating Well, Living Well
All types of rice offer similar proteins, carbohydrates, and calories in one serving.
However, they differ in the kinds of nutrients they offer.
Polished rice has less nutrients than unpolished rice, due to it having its bran and
germ removed. However, some of those nutrients such as iron and B vitamins (e,g
folic acid, niacin, and thiamine) may be added back in other forms to enrich it.
On the other hand, unpolished rice has a higher fibre content due to it being a
wholegrain. They also typically have less calories per serving than polished rice,
and the higher fibre content makes it ideal for those who are watching their diet.
Even within the unpolished rice varieties, there are variations in the nutrients you
can gain.
Everyone has different health needs. Understanding your body and knowing your
grains can help you achieve your health goals. Ultimately, better physical health
can enable you to do the things that matter to you.