Roundup of Healthy Rice Choices

Rice comes in thousands of varieties, each offering its own unique flavour, texture, and nutritional profile. The type of rice most of us know best is, of course, white rice. You may have heard some people say rice isn't nutritious or it will lead to weight gain. But think about it - is this inexpensive food that's been a staple for more than half the globe's population all that bad?

Rice is classified as short, medium or long grain. Short-grain rice is the type used in sushi and has a chewy texture. Medium-grain rice like arborio and valencia tends to be more tender and will stick together more easily than long-grain rice. Long-grain varieties like basmati, brown and jasmine rice tend to stay separate and will be fluffy after you cook them.

All white rice starts out as brown rice. The milling process removes the husk, bran, and germ – to increase shelf life; however, this removes much of the nutrition, including fibre, vitamins, and minerals. In contrast, several healthier alternatives exist, packed with fibre, vitamins, and minerals.

Here's a closer look at varieties, colours and nutrients each provides.

Brown rice

Brown rice is whole grain and retains its bran and germ layers, making it an excellent source of nutrients. These layers contain vital nutrients such as fibre, B vitamins, and minerals like magnesium and phosphorus. The high fibre content in brown rice aids digestion, promotes satiety, and helps regulate blood sugar levels, which is a great choice for individuals managing diabetes or seeking weight loss. With approximately 216 calories per cooked cup, its nutty flavour and chewy texture make it a versatile ingredient suitable for pilaf, stir-fries, and salads.

Black rice

Also known as forbidden rice due to its historical rarity, black rice boasts an impressive nutrient profile and antioxidant content. Its dark hue signifies a high concentration of anthocyanins which are potent antioxidants linked to numerous health benefits, including reduced inflammation and improved heart health. Black rice offers a slightly sweet, nutty taste and a chewy texture, making it a delightful addition to both savoury and sweet dishes, such as salads, sushi, and rice pudding. At roughly 160 calories per cooked cup, it's a flavourful and nutritious option for calorie-conscious individuals.

Red rice

Red rice, native to regions like Bhutan, India, and Thailand comes in a rich reddish-brown hue and a robust, nutty flavour. This rice is known to have a lower glycemic index compared to white rice, making it a favourable choice for individuals with diabetes. The presence of complex carbohydrates provides sustained energy release, keeping you energised throughout the day. Red rice works well in pilaf, side dishes, and risottos, adding both flavour and nutrition to meals. A cup of cooked red rice only contains 216 calories.

Wild rice

Contrary to its name, wild rice is not technically rice but rather the seed of aquatic grasses native to North America. It stands out for its distinct appearance, long grains, and chewy texture. Wild rice is higher in protein than the majority of other whole grains. It is rich in vitamin B, fibre, antioxidants, folate, phosphorus, niacin, magnesium, zinc, and manganese. It’s an excellent nutritional source, especially over the other grains like white rice, corn, and wheat. A cup contains approximately 166 calories - ideal for those managing their calorie intake.

Basmati rice

Hailing from the foothills of the Himalayas, basmati rice is renowned for its delicate aroma, long grains, and fluffy texture when cooked. It may not be as nutrient-dense as brown or wild rice, but offers a moderate glycaemic index, in that, it has a less pronounced effect on blood sugar levels compared to white rice. Basmati rice contains some fibre and essential nutrients like B vitamins and selenium. A staple in Indian and Middle Eastern cuisines, this rice is usually served alongside curries, biryanis, and pilaf. With roughly 210 calories per cooked cup, it's a flavourful and aromatic choice for various culinary creations.

Incorporating a variety of healthy rice options into your diet can enhance both the nutritional quality and culinary diversity of your meals. From the nutty chewiness of brown rice, to the antioxidant-richness of black rice, or the earthy goodness of wild rice, there's a healthy variety for every diet.

Tip: Reducing calorie intake while ensuring you get all the necessary nutrients requires a well-balanced and mindful approach to eating. For your next meal, take a moment to fully engage with your food. Observe its colours, take in the aromas, and savour each bite. Notice how this simple act can change your experience of eating.