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With good reason, rice has been one of the most widely cultivated and consumed grains for millennia. Fiber, carbs, vitamins, minerals, and even a small amount of protein and good fats are all present in rice. It is a widely used grain that can be found everywhere and utilised in almost any recipe. Based on variations such as kernel size, aromatics, processing, and colour, there are numerous sorts of rice. Here, we examine four varieties of rice—white, brown, black, and red—based on their colour and what role they may or may not have in our diets.
White Rice
White rice is the most popular type of rice and is found in almost every grocery store, typically as a main component in meal kits, and on the menus of many well-known eateries. It is an inexpensive snack that absorbs flavour and goes well with a variety of foods, including dal, curries, meat and everything in between. With the addition of iron, thiamin (vitamin B1), niacin (vitamin B3), and folic acid, white rice is considered to be enhanced rice. The bran and germ layers of the kernel have also been removed during milling in addition to the outer husk. Each dry 1/4 cup contains roughly 160 calories.
Brown Rice
Due to the fact that it contains the bran, endosperm, and germ, as well as some of its cousins like oats, whole wheat, and quinoa, brown rice is one of the most well-known whole grains. Interestingly, however, brown rice does not have the same fibre impact as other whole grains on the market against their refined equivalents, only having roughly 1.5 grams more fibre on average per ¼ cup dry meal compared to white rice. Although the additional gram of fibre, which is primarily insoluble and acts as a mild laxative, may be beneficial for digestive health, the difference isn't as noticeable as, for example, between bran cereal and a box of sweetened refined cereal.
Black Rice
Black rice, often referred to as purple, forbidden, or Emperor's rice, has long been a favourite among Eastern cultures but has taken longer to gain popularity in the West. Black rice appears to be black while it is dry, but when it is cooked, it turns more purple. Anthocyanins, a flavonoid pigment thought to protect against cardiovascular disease, cancer, and neurological diseases, have been shown to be concentrated in this heirloom rice. In comparison to brown rice, black rice has more fibre and protein per serving—about five grams of protein and three grams of fiber—than brown rice. The finest ways to eat black rice are as porridge, rice salads, or as fried rice.
Red Rice
Red rice is a grain with a rich reddish-honey colour, a savoury, nutty flavour, and a chewy texture. Red rice's beneficial inhibitory effects on leukaemia, cervix, and stomach cancer cells have been studied in some existing studies because of its proanthocyanidin concentration. According to a 2016 article from the Journal of Agricultural and Food Chemistry, red rice may also have anti-diabetic properties. The study discovered that exposure to red rice bran extracts resulted in a 2.3–2.7-fold increase in basal glucose absorption, which is crucial for the normal regulation of blood sugar levels. A form of vitamin E known as tocotrienols, which has been associated to neuroprotection, anti-cancer activity, and cholesterol-lowering properties, is often found to be more abundant in red rice than other forms of rice according to analyses of different varieties of rice. Red rice tastes well in soups, salads, and pilafs.
Which rice should you pick, then? Choose a rice that suits your palate and is suitable for particular meals, paying attention to the components to avoid salt or additional seasonings so you may manage these additions in your own kitchen. Black rice is a great choice if you're willing to try any type of rice to finish your meal, snack, or dessert concept because of its amazing protein and fibre content and potential to prevent chronic diseases.
