Rice Benefits: 10 Best Healthy Varieties Of Rice With Recipe

From our plates to global cuisines, it’s a staple for millions and rice is everywhere! But did you know that rice benefits offer more than just filling up our bellies and our skincare shelves? 

Rice, a key food consumed for thousands of years, is a major part of many people’s diets,

it’s a nutritional powerhouse and a key player in cultures worldwide, especially in Asia where most of it is grown.

So many people have stopped eating rice because they believe rice is a big no if on a diet or trying to lose weight. But have you ever looked at the nutrients part of rice? 

Let’s get our facts right and learn about different types of rice, and their benefits, explore the nutritional richness of rice, uncovering its impact on human health.

The scientific name of rice is “Oryza Sativa”

Did You Know This About Rice?

Rice is not just a staple food; it’s also a fascinating crop with a rich history and diverse cultural significance. 

Here are some intriguing facts about rice that shed light on its importance and impact:

• Rice cultivation dates back over 5,000 years, with evidence suggesting its domestication in China around 6,000 BC.
  
• Rice is a staple food for more than half of the world’s population. It serves as a primary source of nutrition for billions of people, particularly in Asia.
  
• There are thousands of different varieties of rice, each with its unique taste, texture, and culinary applications.
  
• Thailand, Vietnam, and China are among the largest exporters of rice in the world, accounting for a significant portion of the global rice trade.
  
• Rice is a staple food high in carbohydrates, providing energy for the body. Brown rice, in particular, is rich in fiber, vitamins, and minerals.
  
• Rice holds deep cultural and symbolic significance in many societies. It is often associated with fertility, prosperity, and abundance in various cultures and traditions.
  
• Rice is incredibly versatile and can be used in a wide range of dishes, including stir-fries, sushi, pilafs, risottos, and desserts.

10 Most Popular Types Of Rice With Their Recipes

Usually, rice is categorized based on its size and shape but depending on the color, texture, and flavor there are, mainly 10 types of rice. Let’s learn more about the best rice for weight loss and rice benefits for overall health.

1. White Rice 

Did you know? White rice is the most versatile grain consumed across the globe due to its availability and adaptability to go with anything. 

It is widely available in most grocery stores and markets, making it easily accessible to people across the globe. 

It is a basic ingredient found in many households and is often a go-to option for quick and convenient meals.

Benefits Of White Rice 

There are almost 4.3 grams of protein in 158 grams of white rice. White rice has marginally higher protein compared to brown rice.

• Due to the fiber content present in white rice, they are easy to digest. Also keeps you satiated for a longer time.
  
• White rice calories are similar to roti or brown rice so you do not have to worry much about the calorie part until you are not on a calorie-deficit diet.
  
• White rice is naturally low in fat and sodium, which can be beneficial for individuals watching their fat and sodium intake. Especially those with health conditions like hypertension or heart disease.

Curd Rice Recipe

Curd rice is a nutritious and cooling dish, especially popular during hot weather. It provides a good source of probiotics from the yogurt, which promotes gut health and digestion. 

Additionally, rice offers carbohydrates for energy, while yogurt provides calcium, protein, and beneficial bacteria.

Curd Rice | South Indian Rice Recipe

2. Brown Rice

Brown rice benefits us in many ways, it is a fantastic whole grain that has a lot of nutritious ingredients. 

It is rich in essential nutrients such as manganese, magnesium, phosphorus, and B vitamins (including thiamine, niacin, and vitamin B6). 

These nutrients may help you fight against several health issues including obesity, diabetes, indigestion problems, and heart problems.

Benefits Of Brown Rice  

195 g of brown rice contains 5g of protein therefore brown rice is a good source for your everyday protein intake. 

• Brown rice retains its bran and germ layers, which are rich in dietary fiber. This fiber content aids in digestion promotes bowel regularity, and helps prevent constipation. 

• Unlike white rice, which is a refined grain, brown rice contains complex carbohydrates that are digested more slowly. 

• Brown rice is rich in dietary fiber, particularly compared to white rice. Fiber helps you feel full for longer periods, reducing overall calorie intake and preventing overeating.

• The gradual digestion helps regulate blood sugar levels and prevents spikes in insulin production which makes it a suitable choice for diabetic patients.
• Brown rice contains a moderate amount of protein. Rice is the perfect option if you are searching for protein-rich food for your vegan diet or an outstanding pre-workout meal.

Brown Rice Recipe

Its versatility makes it easy to include in a balanced and nutritious diet focused on weight loss.

You can enjoy brown rice can be incorporated into a variety of healthy meals, including stir-fries, or trying this brown rice dosa.

Brown Rice Dosa: South Indian Recipe For Weight Loss

3. Red Rice 

195 grams of cooked red rice typically contains around 5-6 grams of protein. It is a type of grain that is mainly red due to the presence of a pigment called anthocyanin. 

This pigment is also the reason this rice is packed with antioxidants and anti-inflammatory properties. 

It’s a rich source of dietary fiber which makes it great for weight loss.

Benefits Of Red Rice 

It is perfect for weight-watchers and the fiber content in this rice makes it a much healthier choice as compared to other rice variants.

• Packed with the goodness of iron, daily consumption of this rice can help in the absorption of oxygen and circulate it to every tissue.
  
• Red rice benefits in regulating the insulin level. The low glycemic index of this rice helps in controlling the sugar level and is good for diabetics.
  
• Red rice’s fiber content curbs overeating, making it ideal for weight loss regimens.
  
• Its low carbohydrate and high protein composition make it a favorable alternative to white rice, aiding in calorie control and weight reduction.

Red Rice Khichdi Recipe

Red rice is a whole grain that retains its bran layer, offering more fiber, antioxidants, and nutrients compared to white rice.

When combined with lentils, also focus on how much protein is in rice. To make red rice khichdi a complete meal that provides essential nutrients for overall health and well-being. https://fitelo.co/weight-loss/recipes/red-rice-khichdi-recipe/

4. Black Rice

On average, 195 grams (1 cup) of cooked black rice contains approximately 5-6 grams of protein.

This rice also known as purple rice belongs to the Oryza sativa family. The reason why it’s black or purple is because of a pigment called “Anthocyanin”.

According to NCBI, this pigment also helps in reducing body fat percentage which makes black rice an amazing choice for weight loss.

Benefits Of Black Rice 

Black Rice is more beneficial as compared to white rice as it contains dietary fiber and protein. Therefore it keeps the stomach satiated for a longer time than usual.

• Purple Rice is gluten-free which makes it perfect for weight loss and for people suffering from celiac disease. 

• Celiac is a type of disorder that destroys the small intestine, which occurs due to eating gluten-based foods. Hence eating purple rice is good for people having this disease.

• The anthocyanin pigment present in black rice has antioxidant properties which makes it a good source of nutrients and also good for people having heart disease.

5. Samak Rice

195 grams of cooked samak rice typically contains approximately 6-7 grams of protein.

Samak Rice also known as sama or samo seeds is widely eaten by Indians during fasting. 

Research suggests, that samak rice benefits are enjoyed by Indians the most. They are mainly grown in Korea, India, and Japan also India is known as the highest cultivar of Samak rice. 

The rice size and texture are comparatively different than other rice grains, these are smaller in size and broken.

Benefits Of Samak Rice

Samak rice has many benefits in many ways as it is iron rich food. Therefore consuming Samak rice can help cure health issues like anemia, iron deficiency, and weakness in the body.

• These rice are good for the digestive system, they are easily digestible they also prevent stomach-related issues such as constipation.
  
• Samak Rice’s benefits are good for the body because they are packed with protein, which is important for building overall muscle and body tissues.
  
• Consuming Samak rice can fulfill your protein requirement and can also build your overall health.

Samak Pulao Recipe

Samak Rice Pulao Recipe

The combination of samak rice and vegetables makes this recipe rich in dietary fiber and promotes satiety which means you will not get frequent hunger pangs, so even if you are not fasting but on weight loss you can try this recipe.

6. Basmati Rice

In 195 grams of cooked Basmati rice, you can expect to find approximately 4-5 grams of protein.

Basmati rice is popular for its unique aroma, often described as nutty or floral, and its subtle, nuanced flavor. 

This distinctive taste and fragrance make it a popular choice for various cuisines, particularly in South Asian and Middle Eastern dishes.

Benefits Of Basmati Rice

A 195-gram serving of cooked basmati rice may contain approximately 4-5 grams of protein.

• Basmati rice is naturally gluten-free, making it an excellent choice for individuals with celiac disease or gluten intolerance.
  
• Basmati rice is a good source of complex carbohydrates, which provide a steady and sustained release of energy.
  
• This makes basmati rice benefits athletes, active individuals, and anyone looking for lasting energy throughout the day.

7. Jasmine Rice

Jasmine rice, also known as Thai fragrant rice, is a type of long-grain rice celebrated for its delicate aroma, soft texture, and subtly sweet flavor. 

It is long-grain rice primarily cultivated in Thailand, Cambodia, Vietnam, and other Southeast Asian countries. 

Benefits Of Jasmine Rice:

In 195 grams of cooked Jasmine rice, there are approximately 4-5 grams of protein.

• Jasmine rice contains essential vitamins and minerals, including niacin, thiamine, folate, and manganese.
  
• Jasmine rice is naturally low in sodium and cholesterol, making it a heart-healthy option. A diet low in sodium and cholesterol can help reduce the risk of heart disease and hypertension.

8. Arborio Rice

Arborio rice, named after the town of Arborio in the Po Valley of Italy, is a type of short-grain rice primarily known for its use in risotto dishes. 

While it may not have extensive specific health benefits compared to other whole grains like brown rice or quinoa, it still offers certain nutritional value and can be part of a balanced diet.

Benefits Of Arborio Rice

Arborio rice typically contains around 7-8 grams of protein per 100 grams when cooked. 

The high starch content, especially amylopectin, contributes to this creamy consistency, making it ideal for dishes like risotto and rice pudding.

• Arborio rice, like other rice varieties, primarily provides carbohydrates, which serve as a significant energy source.
  
• It also contains small amounts of protein, fiber, and essential nutrients such as manganese and magnesium.
  
• However, it’s not particularly high in protein compared to other foods.

9. Parboiled Rice

Parboiled rice also known as sella rice, converted rice, or easy-to-cook rice, helps retain more nutrients compared to regular white rice. 

The process allows the nutrients from the outer layers of the rice grain to penetrate the endosperm before the husk is removed. 

As a result, parboiled rice retains more vitamins and minerals, particularly B vitamins, potassium, and magnesium.

Parboiled Rice Benefits 

According to MDPI, parboiled rice contains a type of resistant starch that resists digestion in the small intestine and behaves more like dietary fiber. 

• Resistant starch contributes to a feeling of fullness and satiety after meals, which can help control appetite and reduce overall calorie intake.
  
• Parboiled rice retains more of the water-soluble B vitamins, such as thiamine (B1), riboflavin (B2), and niacin (B3), as well as minerals like potassium and magnesium.

10. Wild Rice

On average, wild rice contains about 6-8 grams of protein per 1 cooked cup (195 grams) serving.

Wild rice is relatively low in calories and fat, making it a nutritious option for those looking to manage their weight or reduce their intake of saturated fats and cholesterol.

Wild rice is naturally gluten-free, making it suitable for individuals with celiac disease or gluten sensitivities who need to avoid gluten-containing grains like wheat, barley, and rye.

Benefits Of Wild Rice

Wild rice is nutrient-dense, containing essential nutrients such as protein, dietary fiber, vitamins (B vitamins including folate, niacin, and riboflavin), minerals (magnesium, phosphorus, zinc, and potassium), and antioxidants.

• Wild rice is an excellent source of dietary fiber, which aids in digestion, promotes regular bowel movements, and helps maintain bowel health.
  
• Wild rice contains antioxidants that help neutralize harmful free radicals in the body, thereby reducing oxidative stress and inflammation.
  

The Role of Rice In Weight Management

The most frequent question people often ask always whether is rice good for weight loss, to let you know. 

A staple food in many cultures can play a role in weight management when consumed as part of a balanced diet and healthy lifestyle. Here’s how rice benefits fit into weight management strategies:

1. Caloric Density: Rice, including varieties like brown rice for weight loss, wild rice, and jasmine rice, provides a source of carbohydrates, which are an important energy source for the body. 

For example, brown rice and wild rice generally contain more fiber and nutrients compared to white rice varieties, making them slightly lower in caloric density.

 2. Fiber Content: Brown rice, particularly, contains more fiber than white rice varieties. Fiber aids in digestion, promotes feelings of fullness, and helps regulate blood sugar levels. 

Choosing whole grain rice varieties can contribute to better satiety and potentially lower overall calorie intake, which is beneficial for weight management.

3. Portion Control: Controlling portion sizes is crucial when including rice in a weight management plan. 

How many calories in rice per meal is important to know, and consuming large portions can contribute to excess calorie intake, which may lead to weight gain and affect your weight loss goals. 

Eating to a limit and being mindful about portion sizes can help prevent overeating, which is necessary for weight loss.

4. Nutrient Content: While rice is primarily a source of carbohydrates, it also contains essential nutrients such as vitamins, minerals, and antioxidants.

Also, focus on how much protein is in rice compared to other rice varieties, opt for high protein rice such as black or red rice.

Including nutrient-rich rice varieties as part of a balanced diet ensures that your body receives essential nutrients necessary for overall health and well-being.

5. Meal Planning And Pairing: You can enjoy rice during weight loss, by incorporating rice into meals that are balanced with lean proteins, healthy fats, and a variety of vegetables can create nutritious meals that support weight loss goals. 

For example, combining rice with grilled chicken and vegetables in a stir-fry or with beans and salsa in a burrito bowl adds protein, and fiber, making it a perfect weight loss meal.

Rice Side-Effects & Allergies

We have talked about rice benefits, but rice is generally considered safe and well-tolerated by most people, and it is a staple food for many cultures around the world. 

However, like any food, there can be side effects and allergic reactions associated with rice consumption. Here are some potential issues:

High Glycemic Index (GI): White rice, especially refined white rice, has a high glycemic index, which means it can cause a rapid increase in blood sugar levels after consumption. 

This can be a concern for individuals with diabetes or those trying to manage their blood sugar levels. 

Choosing whole grain rice or pairing rice with protein and fiber-rich foods can help mitigate its impact on blood sugar levels.

Weight Gain: Eating large portions of rice frequently, especially refined white rice, without balancing it with other nutrient-dense foods, can contribute to weight gain. 

This is because rice is calorie-dense and high in carbohydrates. Moderation and portion control are key to incorporating rice into a healthy diet.

Arsenic Exposure: Rice can contain small amounts of arsenic, a naturally occurring element found in soil and water. 

Arsenic levels in rice vary depending on factors such as growing conditions, geography, and agricultural practices. 

Long-term exposure to high levels of arsenic may increase the risk of certain health issues such as cancer and cardiovascular disease. 

It is recommended to vary the types of grains consumed and consider rinsing rice before cooking to reduce arsenic levels and enjoy rice benefits.

Is Rice Safe For Everyone?

Eating rice daily can have both positive and negative effects on your health.

Depending on various factors such as the type of rice, portion sizes, and overall dietary balance. 

Here are some reasons why rice is not safe for everyone if not eaten within a limit:

• Consuming too much rice without enough fiber from other sources may lead to constipation.
  
• Eating large quantities of refined white rice, especially without balancing it with protein and healthy fats, can cause spikes in blood sugar levels.
  
• More rice can be problematic for individuals with diabetes or those at risk of developing the condition.
  
• Rice, particularly brown rice, can contain arsenic, a naturally occurring element found in soil and water.
  
• Regular consumption of rice, especially varieties grown in regions with high arsenic levels in the soil, may lead to increased arsenic exposure, which could pose a risk of certain types of cancer, including skin, lung, bladder, and kidney cancers..
  
• Relying too heavily on rice as a dietary staple may lead to a lack of diversity in nutrients.
  
• It’s important to consume a variety of foods from different food groups to ensure you’re meeting your nutritional needs.

Conclusion

This blog talks about the biggest myth does rice make you fat? Adding rice to your diet, the nutritional value of rice benefits the variety of rice, and how to eat rice for weight loss.

Among the most popular types are white rice, brown rice, red rice, black rice, samak rice, basmati rice, jasmine rice, arborio rice, parboiled rice, and wild rice.

While rice can be part of a balanced diet, portion control, and variety are essential. Consuming too much refined white rice may lead to constipation or blood sugar spikes. 

Regular intake of rice, especially varieties high in arsenic, may pose health risks. Diversifying the diet with protein, healthy fats, and fiber rich foods is important for overall nutrition.

Incorporating various types of rice into balanced meals can support weight management, heart health, and overall well-being. 

However, it’s important to be mindful of portion sizes and potential health risks associated with excessive rice consumption. 

By incorporating a variety of nutrient-rich foods into the diet, individuals can enjoy the benefits of rice while maintaining optimal health.

Brown Rice vs White Rice- Which Rice is Better for Weight Loss?

Do most fitness gurus suggest that brown rice is the perfect way to go but is it true, which rice is good for weight loss? What is the reality? Which rice to eat to lose weight?  

Let’s see and compare both white and brown rice and figure out answers to this most frequently asked question with the help of Dietitian Mac Singh.

Frequently Asked Questions

Is Black Or Brown Rice Better?

Black rice benefits are comparatively high in fiber and protein than brown rice. Wherein brown rice is low in carbs and calories, hence both have almost the same nutritional value. 

Should I Avoid Rice To Lose Weight? 

You don’t need to avoid rice entirely to lose weight, but portion control and choosing whole-grain varieties like brown rice are important.

Can I Eat Rice Once A Week During Weight Loss? 

Yes, eating rice once a week can be part of a weight loss plan if it fits within your overall calorie and macronutrient goals.

Which Rice Has The Lowest Carbs? 

Generally, long-grain white rice has the lowest carbohydrate content compared to other rice varieties, but it lacks the nutritional benefits of whole grain varieties like brown or black rice.

Which Type Of Protein Is Present In Rice?

Rice contains four major protein fractions: prolamins, glutelins, globulins, and albumins. These proteins have different solubility properties and are present in substantial amounts in rice.

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Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.