1. White Rice
White rice is the most common type of rice used in Indian households. Out of all the varieties of rice, white rice is the highly processed one. It has had the husk, bran, and germ removed to increase the shelf life after being packaged. But the extensive processing also strips away the essential nutrients of this food grain. It contains less protein, antioxidants, and other essential nutrients like thiamine and B Vitamins as compared to other types of rice. Also, white rice is less filling due to low fiber content. 100 grams of white rice contains 68 calories and 14.8 grams of carbs. It only contains a good amount of calcium and folate.
2. Brown Rice
Unlike white rice, brown rice contains the bran layer and the germ. It has only the husk removed. So, it is considerably more nutritious than white rice. The barn contains the flavonoid antioxidants- apigenin, quercetin, and luteolin which plays an essential role in keeping us healthy and disease-free. Brown rice contains the same amount of calories and carbs as white rice. Only they contain more fiber and protein, which makes it a comparatively healthier option than white rice. This variety of rice promotes fullness, regulates blood sugar and insulin. Besides, it is also high in magnesium.
3. Red Rice
This variety of rice gets its rich colours from an antioxidant called anthocyanin. Red rice is also loaded with fiber like brown rice, additionally, it contains a considerable amount of iron, which can help to reduce inflammation and lower blood pressure. This kind of rice is even beneficial for all those trying to shed kilos as red rice takes a longer time to digest, as a result it keeps you fuller and prevents you from munching on unhealthy foods. 100 grams of red rice contains 455 calories, but owing to its nutrient content this variety of rice is being included in the diet by people nowadays. Red rice is loaded with flavonoids like anthocyanins, apigenin, myricetin and quercetin. It can help the body prevent the growth of cancerous cells and reduce the risk of heart diseases and diabetes.
4. Black Rice
Black rice is also known as purple rice or forbidden rice. The distinctive colour of this variety of rice is due to the presence of phytochemicals in the bran. This kind of rice is rich in protein, fiber and Vitamin E antioxidants content. Research suggests that black rice contains the maximum amount of antioxidants of all the varieties of rice and has a low glycemic index. Antioxidants protect cells from damage caused by free radicals, which results in chronic diseases like certain cancers, and mental decline. 100 grams of black rice contains 335 calories, still, it is considered excellent for those trying to lose weight and control their blood sugar level.
Which One Is Healthier ?
The major drawback of white rice is that it is highly processed due to which it fails to provide your essential nutrients and also does not make you feel fuller as other varieties do. No matter what variety of rice you decide to have, be mindful of the portion size. Rice is generally high in calories and excessive intake of any food isn't a great option.