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What is the healthiest rice?
Is rice a healthy grain?
Is white rice healthy?
Apr 8, 2024 · Here's a list of the healthiest rice varieties to incorporate into your diet, plus tips for incorporating rice into a healthy eating plan.
- Overview
- Brown rice
- Black (forbidden) rice
- Red rice
- Wild rice
- White rice
- Pre-made and packaged blends
- Which type should you choose?
- The bottom line
Though certain varieties of rice may be higher in fiber, protein, or antioxidants, all types of rice can fit into a nutritious, well-rounded diet.
Rice is a staple food in many countries and provides billions of people around the world with an inexpensive, nutritious source of energy.
There are many varieties of this popular grain that differ in color, flavor, and nutritional value.
Some are also abundant in nutrients and powerful plant compounds, such as antioxidants.
Brown rice is whole grain rice that has had the outer protective shell, known as the hull, removed. Unlike white rice, it still contains the bran layer and the germ, both of which pack a significant amount of nutrients.
For example, brown rice bran contains the flavonoid antioxidants apigenin, quercetin, and luteolin. These compounds play an important role in disease prevention (1).
Regular consumption of foods rich in flavonoids has been linked to a lower risk of chronic conditions, such as heart disease and certain cancers (2, 3).
Brown rice provides similar amounts of calories and carbs to white rice, which has had the bran and germ removed. However, the brown variety is slightly higher in fiber and protein (4, 5).
Both fiber and protein promote feelings of fullness and can help you maintain a moderate weight. What’s more, fiber can help regulate blood sugar and insulin, a hormone that supports blood sugar control (6, 7).
However, research on the potential health effects of choosing brown rice over white rice is mixed.
Black rice varieties, such as Indonesian black rice and Thai jasmine black rice, have a deep black color that often transitions to purple when cooked.
This type is sometimes referred to as forbidden rice, as it’s said to have been reserved for royalty in ancient China.
Research shows that black rice has the highest antioxidant activity of all the varieties, making it a nutritious choice (9).
Antioxidants are compounds that protect cells from damage caused by an excess of molecules called free radicals, which contribute to oxidative stress (10).
Oxidative stress has been associated with the progression of chronic conditions, such as heart disease, certain cancers, and cognitive decline (11).
Black rice is particularly rich in anthocyanins, a group of flavonoid plant pigments that have powerful antioxidant and anti-inflammatory properties.
Red rice varieties, such as Himalayan red rice and Thai red cargo rice, are deeply pigmented and contain an impressive array of nutrients and beneficial plant compounds.
This type is higher in protein and fiber than white rice varieties, but where it really shines is in its antioxidant content (14, 15).
Like black rice, it’s packed with flavonoid antioxidants, including the anthocyanins apigenin, myricetin, and quercetin (16).
In fact, research shows that red rice has significantly more potential to fight free radicals and contains higher concentrations of flavonoid antioxidants than black rice (16, 17).
Flavonoids can help decrease inflammation in your body, keep free radical levels in check, and may reduce your risk of chronic conditions, such as heart disease and type 2 diabetes (18, 19).
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Though wild rice is technically the seeds of aquatic grasses, it’s popularly used like rice in the kitchen (20).
It’s recognized as a whole grain and contains slightly more fiber and protein than white rice, making it a more filling choice (5, 21).
Additionally, it’s been linked to a number of health benefits in animal studies.
For example, some older animal studies indicate that replacing white rice with wild rice effectively reduces triglyceride and cholesterol levels, insulin resistance, and oxidative stress, all of which are risk factors for heart disease (22, 23, 24).
Wild rice is also a good source of vitamins and minerals, including B vitamins, magnesium, and manganese. What’s more, a 2009 study found that its antioxidant activity is up to 30 times greater than that of white rice (21, 25).
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White rice has had the husk, bran, and germ removed. Though this process extends the shelf life of the final product, the nutrients and beneficial plant compounds found in the bran and germ are lost during processing.
As a result, it contains less fiber, protein, and certain vitamins and minerals than brown rice. It’s also much lower in antioxidants than brown, black, red, or wild varieties (26, 27).
On the other hand, white rice is often enriched with B vitamins and iron. Therefore, certain varieties of white rice may actually be higher in these micronutrients than brown rice (4, 5, 28).
Additionally, though white rice is slightly lower in fiber and protein, you can make up the difference by enjoying white rice as part of a balanced meal and pairing with other foods rich in protein and fiber (4, 5).
White rice also has a higher glycemic index than brown rice, which is a measure of how much a certain food impacts blood sugar levels (29).
Cooling white rice after cooking allows for the formation of a type of fiber called resistant starch, which can help reduce its effect on blood sugar levels (30).
While certain packaged rice blends can make a healthy choice, many others are high in calories and sodium.
For example, a 1-cup, or 150-gram (g), serving of Uncle Ben’s Teriyaki Flavor Ready Rice packs 900 milligrams (mg) of sodium — about 39% of the Daily Value (33).
Consuming too much sodium can increase your risk of serious health conditions, such as heart disease (34).
Additionally, processed products may contain added sugar, which should be limited as part of a nutritious diet (35).
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Some packaged rice blends may be high in calories, sodium, or added sugar. Therefore, they should be enjoyed in moderation.
Research shows that consuming whole grains over refined grains is linked with improved health.
For example, one study estimated that replacing 50 g per day of white rice with the same amount of brown rice was associated with a 16% lower risk of type 2 diabetes (36).
Whole grains are also linked to a reduced risk of heart disease, obesity, and certain cancers (37).
Plus, these varieties are higher in disease-fighting antioxidants. Consuming a diet high in antioxidant-rich foods can benefit health in many ways.
Some older studies demonstrate that people who consume more dietary antioxidants — such as those in brown, red, black, or wild rice — have lower risks of conditions like metabolic syndrome, depression, certain cancers, and heart disease (38, 39, 40, 41).
However, white rice is a cultural staple in many diet patterns and can be a versatile and affordable addition to your diet.
Whole grain rice varieties contain the bran and germ, providing more of specific nutrients like fiber, protein, antioxidants, and certain vitamins and minerals.
However, white rice also contains several valuable nutrients and can fit into a balanced diet as well.
- Jillian Kubala, MS, RD
Sep 13, 2020 · We're breaking down the healthiest rice options on the market. We've also answered the age-old question: is brown rice healthier than white?
- Nutrition Lab Director
Jun 7, 2024 · Is rice healthy? Nutritionists share the healthiest types of rice to eat, their health benefits, and if white or yellow rice is good for you.
2 grams fat. 52 grams carbohydrates. 3 grams fiber (11% daily value) Brown rice deserves the top spot because of its fiber and protein content. Fiber plays a role in regulating hunger levels and...
Sep 19, 2022 · Black rice packs a greater hit on fiber and protein compared to brown rice, at about five grams protein and three grams fiber per ¼ cup dry serving. Black rice is best enjoyed in porridge, rice salads, or as fried rice.
May 27, 2021 · So they all have the potential to be healthy types of rice. Our advice: When you can, choose rice with color (brown, wild, black, or red), and always pair it with a lean protein, healthy fats , and fiber-filled veggies.
