What Is the Healthiest Type of Rice? 4 Healthy Types of Rice (2024)

FAQs

What Is the Healthiest Type of Rice? 4 Healthy Types of Rice? ›

Brown rice is universally acclaimed as the healthiest option if you want to eat rice, but black rice and red rice are equally nutritious if you want to try something a little different.

Nutrition-wise, both jasmine and basmati contain just trace amounts of fat and will give you a little protein boost, but basmati has a lower glycemic index (around 57-67 to jasmine's 68-80 range), meaning it raises blood sugar more slowly and creates a better effect of fullness.

There are over 40,000 different varieties of Asian rice, which are broken into four major subspecies: indica, japonica, aromatic, and glutinous. The two major subspecies are the long-grained indica and the short-grained japonica.

The brown, wholegrain variety is especially useful because it supplies insoluble fibre, which promotes digestive function and 'fuels' the beneficial gut bacteria which are so important for health.

"Red rice holds a high nutritional value, and definitely packs a good bang for the buck." Red rice contains more than your recommended daily allowance of manganese, and is a good source of phosphorus, magnesium, and vitamin B3 (niacin).

It's Skinny rice is also known as shirataki rice. Like It's Skinny pasta, It's Skinny rice has ZERO carbs in a 1 cup serving and only 9 calories in the entire two-serving bag! That's right!

Look for rice from regions that have rice lower in arsenic. White basmati rice from California, India, and Pakistan, and sushi rice from the U.S. may have less arsenic than other types of rice. Vary your grains, especially if rice is a big part of your diet.

Eating whole grains like brown rice has been found to be really good for weight loss, with one study finding that people who regularly ate high-carbohydrate whole grains such as brown or coloured rice had a higher resting metabolism and didn't absorb as many calories during digestion [9].

Indian basmati rice has been named the Best Rice in the World by the well-known culinary and travel reference TasteAtlas. The honour was revealed by TasteAtlas as one of its year-end 2023–24 accolades. India was recently ranked 11th on the prestigious "100 Best Cuisines in the World" list by the culinary guide as well.

Which rice has the lowest starch? ›

Fragrant rices such as jasmine rice and basmati rice fall into this category. Mainly cultivated in South and Southeast Asia, long grain rice has the lowest starch content, resulting in dry grains that don't cling to each other like other types of rice.

One of the most prized long-grain rices is the intensely aromatic basmati, which was traditionally grown in the foothills of the Himalayas. It's slim, with an elegant curve, and can triple in length when cooked.

On the other hand, white rice has only one part of the grain, so it has less protein and fiber than the whole grain varieties. For that reason, my healthiest rice pick is an accessible whole grain that is probably already in your pantry: brown rice. Brown rice is easy to find, inexpensive and nutritious.

Black rice is particularly rich in anthocyanins, a group of flavonoid plant pigments that have powerful antioxidant and anti-inflammatory properties.

Compared to other rice types, Basmati rice is proposed to be more healthier. It has fewer calories, a lower glycemic index, and more fiber. But remember, no one type of rice is the best. You need to eat a range of nutrient-rich foods for overall health.

The bottom line

Brown rice is a more nutrient-dense product than white rice. Because of this, brown rice may help reduce blood sugar levels and aid in managing weight. But white rice is good for people with certain digestive issues and those who can't digest fiber-rich foods well.

Long-grain rice has a lower glycemic load than short-grain rice. Of all the long-grain rice, basmati seems to have the lowest glycemic load of all. So, in terms of glycemic load, the best choice would appear to be brown basmati rice, with short-grain white rice at the other end of the spectrum.

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.