Rice is one of the main ingredients in our diet. Every Indian meal, from any part of the country will have a rice dish in the meal. We all have grown up having the simple traditional lentil dal and rice. It is a comfort food for most of us till today. Rice can be used in a variety of dishes to enhance its flavour and nutritional value.
Rice is rich in carbohydrates, which is needed to produce energy for our body. There are different types of rice, some healthier than the others. Even the plain white rice can be consumed in adequate proportions, according to our body needs.
Let us look at the different types of healthy rice, which can be included in our diet.
Red rice is one of the more healthy options of rice. Normally we get confused with the different varieties of red rice. Red rice is a part of the daily diet in Goa and also in other parts of the country. Traditional curries like fish curry, prawn curry and other vegetable curries go well with red rice. We have always relished this rice when visiting our grandparents during the summer vacation. You can also make a “one pot meal” with fresh organic vegetables, fresh herbs, garlic and red rice.
Here are some important points that you need to know while selecting red rice.
- It will have a deep red colour because of its anthocyanin levels. It is normally unpolished, with only its husks being removed.
- Further it has higher amounts of nutrients as compared to white rice.
- It is costlier than the normal white rice.
- You have the medium or long grained variety, which is low in starch and has a somewhat nutty flavour.
- It has high levels of calcium, iron, zinc and other minerals.
- Always check for the label that says 100% wholegrain, as it would be higher in fibre, minerals and proteins.
Brown rice is the most popular choice for a healthy eating option. In case of brown rice only the outer husk is removed. It is brown in colour and also has a nutty flavour. There are many different types of brown rice, like long grain or medium grain rice.
Here are some important points that you need to know about brown rice.
- It stands in between white rice and black rice, in terms of its nutritional value.
- Moreover it is an excellent source of magnesium, thiamine and iron.
- It has high fibre content.
- Due to a better glycemic index, it will help you stay fuller for more time as compared to white rice.
Most of us have not even heard about Black rice. It is the healthiest form of rice, in terms of its nutritional and health benefits. In the ancient days in China, black rice was solely eaten by the emperor and his family due to its nutritional and health benefits. It takes much longer to cook than any other rice.
Here are some important points that you need to know about black rice.
- It has an earthy and nutty flavour.
- Further it has the highest source of antioxidants. It is just next to blueberries, which is the number one antioxidant source.
- It also helps in the suppression of inflammation in the skin and body.
- Moreover it has high fibre content, which makes the body digest it slowly. This helps in keeping you full for a longer time thus preventing hunger cravings, which in turn helps you lose weight.
- Modern scientific research has indicated a better heart health due to the consumption of black rice.
- It also helps in boosting your memory power and preventing diseases like cancer.
White rice is the most common variety of rice that all of us eat. It is polished with its husk and bran removed. White rice is frequently used in Indian, Japanese, Italian, African and other dishes. It has the lowest nutritional value of all the rice, approximately 6.3 grams in 100 grams of serving.
Here are some important pointers that you need to know about white rice.
- It is easy to digest, so avoid over-eating it.
- It is full of carbohydrates and has very less nutritional value.
- Normally white rice just like other rice is eaten with other food like lentils, vegetables, fish, meat etc., and not alone which compensates for the nutritional value. Ensure that you keep the rice portion less than 1/3rd of your meal.
- It has very low fibre content due to its husk being removed.
- Also it is cheap and easily available.
- It is easy to cook and feeds the entire family.
These are the various types of rice which have different nutritional value. It is important to balance out by eating all types of rice and enjoying them in appropriate quantities.Today, we get all these types of rice in super markets and it would be good to give them a try.
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