White, brown, red, black or wild: Which rice variety is that the healthiest choice for you?

White, brown, red, black or wild: Which rice variety is that the healthiest choice for you?

If there’s one persistent dilemma every health-conscious person in India faces today, it’s probably to try to to with rice. People of the Indian subcontinent are traditionally wont to eating rice, and it’s an integral a part of our culture too. But consuming rice has also been related to weight gain and increased risk of diseases like diabetes. 
This is the rationale why the rice question has become an enormous issue for those that want to eat healthy and stay fit. The confusion probably deepens whenever you encounter an aisle filled with rice varieties at the supermarket, or once you read that you simply should eat a specific sort of rice to reduce .
Time to go away that confusion behind, because here’s everything you would like to understand about the foremost popular sorts of rice available in India and to form the healthiest choice for your diet.
Cooking rice the proper way matters quite glycemic index
Glycemic index (GI) of a food refers to how quickly it raises your blood sugar levels. the upper the GI, the quicker your blood sugar levels rise. most of the people assume that choosing a rice variety that has rock bottom GI is that the smartest thanks to go, but that’s not true. Yes, the sort of rice matters, but so does the dimensions of the grain and method of cooking. 
For example, long-grain polished rice varieties like basmati have a GI of 57 while short-grain polished rice varieties have a GI of 72. Similarly, when medium-grain rice is boiled it's a GI of 72, when steamed it's a GI of fifty , and when microwaved it's a GI of 59. 
The smartest thing to try to to here is to select a rice variety that's full of the foremost nutrients then cook it within the best way. Steaming your rice may be a healthier method, and confirm that you simply don’t fry it in oil or ghee as which will just add calories thereto . 
The right rice for you
There is no rice variety that's completely barren of carbohydrates and calories, so if you're on a low-carb, low-cal diet you would possibly want to remain faraway from rice altogether. Otherwise, you'll choose between the subsequent rice varieties.
1. polished rice 
With 68 calories per 100g (according to the US Department of Agriculture or USDA’s Food Composition Database), polished rice is additionally very carb-heavy (14.84g per 100g). But, traditionally, this is often the foremost popular sort of rice and has its own set of advantages . polished rice may be a rich source of calcium and folate, albeit it's lower protein, fibre and mineral content. 
Nutritionally, polished rice won't appear to be the simplest choice if you’re on a weight-loss diet, but people with irritable bowel or digestive disorders should choose this variety because it’s low on fibre and therefore the easiest to digest. If you are doing prefer to eat this rice, choose the long grain ones like basmati.
2. rice 
The fact that rice is rich in fibre, protein and antioxidants is documented . This rice variety is filled with flavonoids like apigenin, quercetin and luteolin - all of which are known to stop diseases. consistent with a study published within the British Journal of Nutrition in 2019, eating rice can lower the danger of diabetes and even reduce inflammation. 
Choosing rice may be a healthy option, but you would like to recollect that it's similar carbohydrate (17.05g per 100g) and calorie (82 cal per 100g) counts as polished rice . Even so, rice may be a good selection for those that want to reduce the healthy way.
3. Red rice
455 calories per 100g may be a huge number, but still, red rice — especially Himalayan red rice — is making its way into more homes lately . the rationale is simple: aside from being full of protein and fibre, red rice has an exceptionally high antioxidant content. It’s filled with flavonoids like anthocyanins, apigenin, myricetin and quercetin, and it can help the body fight cancer-causing free radicals even quite rice can.
So, aside from helping prevent cancer, eating red rice also can decrease inflammation and reduce the danger of heart diseases and diabetes. 
4. Black rice
Also referred to as forbidden rice, black rice has the very best antioxidant concentration of all rice varieties. aside from actively preventing cell damage thanks to free radicals — and thereby reducing the danger of all kinds of cancer — black rice also minimises oxidative stress, high levels of which may cause heart diseases and mental decline. 
Black rice is additionally rich in fibre, protein, vitamins and minerals, and has 335 calories per 100g. Despite being high-cal, black rice can assist you reduce , detoxify your body, and minimise the danger of diabetes, heart diseases, etc. So overall, this is often an honest rice option for those that want to steer a healthy life.
5. Wild rice
This rice variety is really not a rice in the least , but the seeds of some aquatic grass varieties. Yet, wild rice is employed a bit like every other sort of rice and gains a special status during the bi-annual festival of Navratri. With 101 calories per 100g, wild rice is rich in protein, fibre, folate, and minerals like magnesium, phosphorus, zinc, copper and manganese.
According to a study published in Nutrients in 2013, wild rice actively reduces triglycerides, cholesterol levels, insulin resistance and oxidative stress - all of which point to the very fact that this rice variety may be a great choice for those that are in danger of high cholesterol, diabetes, cancer and heart diseases. 
Now that you simply know the nutritional content and benefits of the foremost popular rice varieties, go pick the one suited best to your individual needs.
For more information, read our article on Fiber: Food sources, Benefits and Side Effects.
Health articles in Firstpost are written by myUpchar.com, India’s first and largest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.