5 Healthiest Rice Options

Rice is a good source of carbohydrates in a balanced diet. It also contains vitamins and minerals B such as zinc, magnesium and selenium. Rice does not contain gluten, which makes it suitable for people with gluten allergy or digestive disorders.

Rice is available in many varieties, in different colors, grain lengths, flavors and textures. Food quality varies depending on the type of rice and the agricultural environment (soil quality, harvest time), grinding and treatment.

There are many rice varieties. Some have a higher percentage of protein, fiber and low blood sugar index (GI) (a measure of the extent of the speed of food lifting than blood sugar). Other types of rice are treated more, which can reduce natural fibers, vitamins, minerals and increase the digestive system.

Other factors can determine the choice of your rice along with the nutritional value. Some types of rice are more suitable for some dishes, such as sushi rice or jasmine rice for stirring strikes. If you prefer the rice of higher nutritional value, choose whole grain options like brown rice. The whole grains are not grinded or treated, so they have a generally higher nutritional value.

White rice may be a better choice if you need carbohydrates that quickly increase blood sugar levels, as it was before or during intense physical activity. All this depends on your specific purposes.

1. Brown rice

Brown rice is a whole pill. Half a cup cooked (98 grams) provides medium brown rice 109 calories, 23 grams of carbohydrates, 2.3 grams of protein, and 1.8 grams of fiber. It is rich in vitamins, magnesium and zinc.

Brown rice has less blood sugar indicator. Low foods GI increases sugar levels (sugar) in the blood more than high foods. This brown rice may make a better option for blood sugar when enjoying it as part of a balanced meal. However, the evidence for this specific use is limited.

Brown rice also contains more arsenic of white rice. The outer layer of the grains contains arsenic, which is removed during the grinding process to produce white rice. Arsenic is toxic metal. Acute toxicity occurs in high doses. However, long -term exposure to low doses of arsenic through diet and drinking water can pose health risks, such as an increased risk of diabetes.

2. Black rice

Black rice is high in anti -oxidant compounds, especially anthocyanins. Anthousianin gives this rice a purple color to black. The high amount of anthocyanins is associated with improving blood glucose levels and fat levels and reducing the risk of cardiovascular conditions.

Half a cup of cooked black rice (82 grams) provides 82 calories, 17.2 grams of carbohydrates, 3.3 grams of protein, and 1.5 grams of fiber. It also contains vitamins B, magnesium, zinc and selenium.

Milling can significantly reduce vitamin, minerals, and antioxidants of black rice. Choose the varieties of ground or complete black rice for the supreme antioxidant content.

3. Red rice

Red rice is usually consumed in some countries such as Thailand, South France and Batan. It has a jose taste and a scent similar to the basmati rice.

Red and purple rice also get the color of anthocyanins. However, a darker color generally indicates an increase in the content of anthocyanins.

Half a cup of cooked red rice contains about 92 calories, 19 grams of carbohydrates, 2.1 grams of protein, and less than 1 grams of fiber.

4. Purple rice

Similar to black and red rice, purple rice is a good source of anthocyaline antioxidants. However, purple rice has a sweetest taste.

Half a cup of cooked purple rice contains about 90 calories, 19 grams of carbohydrates, 2 grams of protein, and 1 grams of fiber.

One small study found that purple rice bread caused a lower increase in blood sugar levels than bread made with a type of white rice. However, there was no big difference between white bread and purple rice bread. The study included only 16 participants. More research is needed to understand the effect of purple rice on blood sugar.

5. Wild rice

Wild rice, which is actually the seed of water grass, has a higher protein and less fat than the other rice. Half a cup of cooked rice (82 grams) provides 83 calories, 17.5 grams of carbohydrates, 3.3 grams of protein, and 1.5 grams of fiber.

Wild rice also contains the content of starch resistant to white and red rice. One study showed that digestive starch has increased the levels of glucose more than resistant starch. This is because resistant starch is less digestive, which makes it more suitable for blood glucose management.

Half a cup (93 grams) of medium white rice cooked on 121 calories, 26.6 grams of carbohydrates, 2.2 grams of protein, and 0.2 grams of fiber.

White rice is the ground version of brown rice. This process reduces vitamin and mineral content for rice. However, some types of fertilized white rice contain vitamins and added minerals. Fedged white rice contains much higher, B vitamins, and selenium from unrecined white rice. Avoid rinsing or depleting fertilized rice to maintain these vitamins and added minerals.

White rice has low fibers and high blood sugar indicator. One study looked at round white grains, long white pills, boiled medium grains, and long grains rice. White grain rice caused the highest increase between the four species, while the long grain grain rice was the slightest increase.

Foods with high blood sugar indicator are not perfect for people with high blood glucose or diabetes levels. However, high blood sugar indicator can be useful in some situations. For example, the consumption of rice cakes is common in cycling races because it is easily digestible carbohydrates that quickly raise glucose levels in the blood, providing a quick boost for energy.

Pills, including rice, contain a large amount of carbohydrates. Carbohydrates are a major source of energy in the meals of many people. According to Americans ’dietary guidelines, a diet must consist of 2,000 calories from 45-65 % of carbohydrates. This translates into 5-8 ounces of grains for women and 6-10 ounces for men, with the majority of grains of whole grains instead of repeated grains.

Either 1 ounce of dry rice or half a cup of cooked rice meets with the equivalent of 1 ounce of pimples. Here are some ways to eat rice:

• Use brown or black rice as a pressure base
• Mix purple or wild rice in power containers
• Make homemade rice cakes
• Add rice to soup
• Rice is served as a side dish with a protein -dependent meal

Here are some other tips:

• Cooking time also affects the blood sugar indicator. Increased cooking time raises the digestive system, so avoid extending boiling time to keep the GI lower.
• Like starchy foods in general, rice can contain microorganisms such as Bacillus Cereusany It can grow and create toxins when left in the room or low cooking temperatures. Cooling rice and storing rice properly is recommended shortly after cooking.

After cooking, any fast rice do not eat it immediately. You can do this by storing rice in shallow containers and putting them on ice packs to cool them faster. Naming, date and storing containers in the refrigerator or freezer for later use.

There are many types of rice. Some have higher protein and fiber, while others contain carbohydrates and fats. The outer layer of rice has nutrients and beneficial compounds, but grinding removes this layer. For this reason, white rice contains much fewer nutrients of other unspeakable rice varieties.

Black, purple and red rice also contains antioxidants, which can support health and help prevent disease. You can combine rice into your diet by adding it to stirring, soup, salads, and more.