There are many variations of rice, each with its own texture and aroma. This cereal grain is widely consumed all over the world for its scrumptiously delicious taste and versatility in meals. This staple food is found in all cultures, but most specifically in Asia and Africa. It can be very difficult for many people to steer clear of certain carbs, especially rice; however, you may not have to. 

Read on to learn why different types of rice is a valuable component of a healthy and nutritious diet. 

It Has Many Health Benefits 

Both white and brown rice are valuable additions to your diet because they have numerous health benefits. They are both from the same grain; they have just been milled differently. Rice is a good source of energy, is gluten-free, and works as a natural anti-inflammatory agent. It also improves your nervous system’s health and prevents constipation. On top of that, it has low amounts of sodium, fat, and cholesterol, which reduces obesity, along with its high levels of fiber. Rice has no negative impacts on our overall health, making it a viable meal choice pertaining to a healthy lifestyle. 

It’s Full of Nutrients

Rice is a source of protein and contains plenty of vitamins and minerals that are vital for our overall health. It consists of minerals such as zinc, which is good for your immune system and metabolism; and phosphorus, which promotes good bones and teeth. Rice includes various vitamins like thiamin, which is essential for heart, nerve, and muscle function. It also includes niacin, which is also called vitamin B3 and is a nutrient that can be used as a supplement to boost brain function, lower cholesterol, and even ease arthritis. However, some vitamins such as vitamin E, potassium, and magnesium can only be found in brown rice. These vitamins are lost through the process in which brown rice becomes white. 

White rice contains more fiber than most processed foods; however, brown rice is far richer in fiber and is whole grain. On the flipside, basmati rice is considered the healthiest kind of rice, whether white or brown, due to it possessing an abundance of vitamins and minerals compared to other types of rice. With that being said, Jasmine rice is still a healthier choice compared to white rice as it contains more fiber, nutrients, and plant compounds. Although both are some of the healthiest and tastiest types of rice, there is a slight difference between Jasmine and Basmati rice, and they each complement different meals. To enhance your dishes, it’s good to know which type of rice to use by understanding what their authentic flavors bring to the plate. 

It’s a Good Source of Complex Carbohydrates

Complex carbohydrates are the best sources of energy, and rice is rich in them. Although foods that are high in carbs are not always the best dietary choice for everyone, luckily, you can ensure you get rice with a low-glycemic index (GI), if a high glycemic index is not appropriate. For instance, someone who is diabetic and must limit their carb-intake can still eat rice as different types offer different GI levels. Therefore, a person with diabetes is usually advised to pay attention to the nutrition facts on the packaging and still get all the health benefits in their diet that rice provides if they choose suitable types for their medical conditions.

Reduces Risk of Heart Disease and Cancer

Brown rice, specifically, contains antioxidants that can reduce the risk of cancer. Whole grain brown rice also contains plenty of fiber which reduces your risk of heart disease and stroke by lowering your cholesterol and helping you maintain a healthy weight. 

Diabetes Control and Digestive Health

Brown rice can also aid in keeping your insulin levels in check as it gives you more control over your blood sugar. By opting for rice with a low GI of 55, you can also prevent the risk of diabetes.

Further, because rice is gluten-free, it promotes digestive health. People who suffer from celiac disease and have trouble digesting grains can get the nutrition needed for optimal health by choosing brown rice. The insoluble fiber promotes regular bowel movements and bowel control. This can also prevent hemorrhoids. 

plate of rice

Brown rice may have more health benefits, but white rice is still a healthy and fine choice to enhance your meals. White rice is, in fact, more commonly consumed than brown rice and comes in various types. However, all types provide a good source of healthy antioxidants, minerals, and vitamins. Remember that there are some types that aren’t suitable for certain health conditions; a healthy dose of the appropriate type in your diet will enrich your taste buds and satiate your hunger.