10 Best Types of Rice for Your Health: Add to your Diet

Have you ever wondered which types of rice are the best for your health? The answer lies in whole grain varieties like brown rice, black rice, red rice, and wild rice, which are packed with fiber, vitamins, and antioxidants. 

These nutrient-rich options support digestive health, regulate blood sugar levels and reduce the risk of chronic diseases. 

Other nutritious varieties, such as basmati, jasmine, sushi, Arborio, brown sweet rice, and Wehani rice, also offer unique health benefits. By incorporating these healthy rice types into your diet, you can enjoy their delicious flavors while promoting your overall well-being. 

Discover the best types of rice for your health and make informed choices to enhance your nutritional intake and maintain a balanced diet.

Best Types of Rice for Your Health

Rice is a staple food for more than half of the world’s population, especially in Asia, Africa, and Latin America. This versatile grain comes in many varieties, each offering unique health benefits. 

Choosing the right type of rice can significantly impact your nutritional intake, health, and well-being. This article explores the best types of rice for your health, highlighting their distinctive qualities and benefits.

1. Brown Rice

Brown rice is a whole grain rice with only the outer hull removed, preserving the bran and germ layers. This type of rice is known for its high fiber content, which aids in digestion and promotes a feeling of fullness, helping with weight management. 

The fiber also helps regulate blood sugar levels, making it an excellent choice for people with diabetes. Additionally, brown rice is rich in essential nutrients such as magnesium, phosphorus, selenium, thiamine, niacin, and vitamin B6. 

These nutrients contribute to bone health, energy production, and the proper functioning of the nervous system. The presence of antioxidants in brown rice also helps protect the body from oxidative stress and inflammation.

2. Black Rice

Often referred to as forbidden rice due to its historical rarity, black rice is packed with nutrients. Its dark purple color is due to high levels of anthocyanins, powerful antioxidants also found in blueberries and blackberries. 

These antioxidants help combat free radicals, reducing the risk of chronic diseases such as heart disease and cancer. Black rice is also a good source of fiber, which supports digestive health and helps maintain steady blood sugar levels. 

It contains significant amounts of iron and protein, making it an excellent option for vegetarians and vegans. Additionally, black rice is gluten-free, making it suitable for individuals with gluten intolerance or celiac disease.

3. Red Rice

Red rice is another whole grain rice that retains its bran layer, which is rich in fiber and nutrients. The red color comes from anthocyanins, which have anti-inflammatory and antioxidant properties. 

These compounds help protect against heart disease, diabetes, and certain cancers by neutralizing harmful free radicals in the body.

Moreover, red rice is a great source of magnesium, which is crucial for muscle and nerve function, blood sugar control, and blood pressure regulation. It also provides iron, which is essential for oxygen transport in the blood, and zinc, which supports immune function and wound healing.

4. Wild Rice

Despite its name, wild rice is not technically rice but rather the seed of aquatic grass. It is highly nutritious, with more protein than regular rice varieties. Wild rice is an excellent source of dietary fiber, which promotes healthy digestion and helps prevent constipation.

Wild rice is also rich in antioxidants, which help reduce inflammation and lower the risk of chronic diseases. 

It contains important minerals such as magnesium, phosphorus, zinc, and manganese, which are essential for bone health, energy production, and immune function. 

Additionally, wild rice has a lower calorie count compared to other rice varieties, making it a good option for weight management.

5. Basmati Rice

Basmati rice is a long-grain variety known for its fragrant aroma and delicate flavor. It is available in both white and brown forms, with brown basmati rice being the healthier option due to its higher fiber content. 

Basmati rice has a low glycemic index, meaning it causes a slower, more gradual rise in blood sugar levels, which is beneficial for people with diabetes.

The high fiber content in brown basmati rice aids in digestion and helps maintain bowel regularity. 

It is also a good source of essential nutrients such as magnesium, vitamin B6, and thiamine, which support energy metabolism and nervous system function. Basmati rice is often used in heart-healthy diets due to its low fat and cholesterol content.

6. Jasmine Rice

Jasmine rice, primarily grown in Thailand, is a fragrant long-grain rice with a slightly sticky texture when cooked. 

While white jasmine rice is commonly consumed, brown jasmine rice is the healthier option as it retains the bran layer, providing more fiber, vitamins, and minerals.

Brown jasmine rice is rich in antioxidants, which help reduce oxidative stress and inflammation in the body. It also contains significant amounts of magnesium and phosphorus, which are important for bone health and energy production. 

Additionally, the fiber content in brown jasmine rice supports digestive health and helps control blood sugar levels.

7. Sushi Rice

Sushi rice, also known as Japanese short-grain rice, is sticky and slightly sweet, making it ideal for sushi and other Japanese dishes. While white sushi rice is more common, brown sushi rice offers more health benefits due to its higher fiber and nutrient content.

Brown sushi rice provides essential vitamins and minerals, including magnesium, phosphorus, and manganese, which support various bodily functions such as energy production and bone health. 

The fiber in brown sushi rice helps regulate digestion and maintain stable blood sugar levels. Moreover, the antioxidants present in the bran layer help protect the body from oxidative damage.

8. Arborio Rice

Arborio rice is an Italian short-grain rice known for its creamy texture, making it perfect for risotto. 

While white Arborio rice is widely used, choosing the whole-grain version provides more health benefits. Whole-grain Arborio rice retains the bran layer, offering more fiber, vitamins, and minerals.

The fiber content in whole-grain Arborio rice aids in digestion and helps maintain a feeling of fullness, which can be beneficial for weight management. 

It is also rich in antioxidants, which help reduce inflammation and protect against chronic diseases. Additionally, whole-grain Arborio rice provides essential nutrients such as magnesium, phosphorus, and manganese, which are important for overall health.

9. Brown Sweet Rice

Brown sweet rice, also known as glutinous rice, is a short-grain rice that becomes sticky when cooked. Despite its name, it is gluten-free and suitable for people with gluten intolerance. 

Brown-sweet rice is rich in fiber, which supports digestive health and helps control blood sugar levels. 

This type of rice also provides essential vitamins and minerals, including magnesium, phosphorus, and manganese, which are important for bone health and energy production. 

The antioxidants present in brown sweet rice help reduce oxidative stress and inflammation in the body. Additionally, the sticky texture of brown sweet rice makes it ideal for various culinary uses, including desserts and dumplings.

10. Wehani Rice

Wehani rice is a red-brown, long-grain heirloom rice developed from basmati rice. It has a nutty flavor and chewy texture, making it a delicious and nutritious option. 

Wehani rice retains its bran layer, providing high fiber content, which aids in digestion and helps maintain stable blood sugar levels.

This rice variety is rich in essential nutrients such as magnesium, phosphorus, and manganese, which support bone health, energy production, and immune function. 

The antioxidants in Wehani rice help protect the body from oxidative stress and reduce inflammation. Additionally, Wehani rice is a good source of protein, making it a valuable addition to vegetarian and vegan diets.

What Type of Rice You Should Avoid

Choosing the right type of rice can significantly impact your health, but it’s equally important to know which types to avoid. Not all rice varieties offer the same health benefits, and some can even be detrimental when consumed regularly. 

Here are the types of rice you should avoid, along with the reasons why.

White Rice

White rice undergoes extensive milling and polishing, which removes the bran and germ layers where most of the nutrients are stored. This process strips away essential vitamins, minerals, and fiber, leaving behind mostly starchy endosperm.

White rice has a high glycemic index (GI), meaning it causes rapid spikes in blood sugar levels. This can increase the risk of developing type 2 diabetes and make it harder for those with diabetes to manage their blood sugar levels.

Instant or Quick-Cooking Rice

Instant rice is pre-cooked and then dehydrated, which often leads to significant nutrient loss. The processing strips away much of the rice’s natural vitamins and minerals, making it a less nutritious option compared to whole-grain varieties.

Due to its high degree of processing, instant rice has a lower fiber content and does not provide the same feeling of fullness as whole-grain rice, which can lead to overeating and weight gain.

Parboiled Rice

Parboiled rice is partially boiled in the husk before being milled. This process can sometimes involve chemicals, leading to potential residues in the final product. Though generally safe, some consumers prefer to avoid potential chemical exposure.

While parboiling preserves some nutrients, it still doesn’t match the nutrient density of unprocessed whole grains like brown or black rice.

Flavored or Pre-Seasoned Rice

Pre-seasoned and flavored rice varieties often contain high levels of sodium and artificial additives to enhance taste and prolong shelf life. Excessive sodium intake can lead to hypertension and increase the risk of heart disease.

These products may also include artificial flavors, colors, and preservatives, which are best avoided for those aiming to maintain a clean and healthy diet.

Rice with Added Sugars

Some rice products, particularly those aimed at children or marketed as dessert rice, contain added sugars. These extra calories can contribute to weight gain and the development of metabolic disorders.

High sugar content can also lead to dental issues such as cavities and tooth decay, especially when consumed regularly.

Genetically Modified (GM) Rice

While genetically modified (GM) rice can offer benefits like increased yield and pest resistance, there is ongoing debate about its long-term health effects. Some consumers choose to avoid GM rice due to these uncertainties and potential allergenic risks.

Additionally, GM crops can have environmental impacts, such as promoting pesticide-resistant pests and reducing biodiversity, which may be reasons to opt for non-GM varieties.

While rice is a staple in many diets around the world, not all types are created equal. White rice, instant rice, parboiled rice, flavored or pre-seasoned rice, rice with added sugars, and genetically modified rice are varieties that should be consumed cautiously or avoided. 

Opting for whole-grain alternatives such as brown, black, red, or wild rice can provide more nutrients, better satiety, and a range of health benefits. Making informed choices about the type of rice you consume can significantly contribute to better health and well-being.

Wrapping Up

Choosing the right type of rice can have a significant impact on your health. Whole grain varieties such as brown rice, black rice, red rice, and wild rice offer higher fiber content and more essential nutrients compared to their refined counterparts. 

These types of rice help support digestive health, regulate blood sugar levels, and reduce the risk of chronic diseases. 

Other varieties like basmati, jasmine, sushi, Arborio, brown sweet rice, and Wehani rice also provide unique health benefits, making them valuable additions to a balanced diet. 

By incorporating these nutritious rice varieties into your meals, you can enjoy their delicious flavors while promoting your overall health and well-being.