Rice varieties and their health benefits

Image Source: telegraph.co.uk

Rice is the staple food of over half of the world's population. Although there are more than 40,000 varieties of rice, white rice is the most commonly consumed in North America. However, more and more people are discovering other, healthier types of rice and incorporating them into their meals. .

Bhutanese or Himalayan red rice is deep red in color and has a nutty flavor and chewy texture when cooked. It's rich in B vitamins, manganese, phosphorous, magnesium, and anthocyanins, which have been shown to reduce the risk of atherosclerosis. It also contains four grams of fiber which improves bowel functions and slows down digestion, possibly aiding in weight loss. It has also been shown to reduce the risk of heart disease and lower blood cholesterol levels.

Image Source: npr.org

Brown rice is white rice that hasn’t been processed or refined. As it's a whole grain, it's good for heart health, as it reduces the risk of arterial plaque buildup and lowers cholesterol. It's also low on the glycemic index, which makes it a good alternative to white rice for diabetics.

North American wild rice is high in protein and is a good source of B vitamins, folate, fiber, magnesium, phosphorus, manganese, zinc, and niacin. It's also very high in antioxidants that fight free radicals. A study in China found that wild rice help in lowering cholesterol.

Image Source: ripe-cuisine.com

Chinese black rice, also called Forbidden Rice, is rich in antioxidants –that a spoonful of Chinese black rice contains the same amount of anthocyanin as a spoonful of fresh blueberries. Chinese black rice is also a good source of iron, manganese, selenium, phosphorous, molybdenum, magnesium, zinc, and selenium.

Unprocessed brown Basmati rice shares similar nutrient profile of other types of rice, but it has 20 percent more fiber than other brown rice varieties.

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