Research study has found that whole grains, fruits, vegetables, nuts and a moderate amount of dairy are associated with lower risks of cancer, diabetes, heart disease and stroke, in line with other established dietary studies from mostly Western countries, as previously noted. Here Jillian Kubala, MS, RD, HealthLine.com, reflects on what is the healthiest type of rice or the most nutritious:

“Rice is a staple food in many countries and provides billions of people around the world with an inexpensive, nutritious source of energy.

There are many varieties of this popular grain that differ in color, flavor, and nutritional value.

Some are abundant in nutrients and powerful plant compounds that benefit health, while others have less impressive nutrition profiles.

This article discusses the most nutritious types of rice and why you should choose certain varieties over others.

Healthy varieties

The following varieties of rice have nutritional characteristics that stand out from others.

Brown rice is whole-grain rice that has had the outer protective shell, known as the hull, removed. Unlike white rice, it still contains the bran layer and the germ — which both pack a significant amount of nutrients.

For example, brown rice bran contains the flavonoid antioxidants apigenin, quercetin, and luteolin. These compounds play an important role in disease prevention.

Regular consumption of foods rich in flavonoids has been linked to a lower risk of chronic conditions, such as heart disease and certain cancers (1Trusted Source, 2Trusted Source).

Brown rice provides similar numbers of calories and carbs to white rice, which has had the bran and germ removed. However, the brown variety has about three times more fiber and is higher in protein (3Trusted Source).

Both fiber and protein promote feelings of fullness and can help you maintain a healthy weight. What’s more, choosing brown over white rice can help regulate blood sugar and insulin, a hormone that supports healthy blood sugar levels (4).

A study in 15 overweight adults demonstrated that those who ate 7 ounces (200 grams) of brown rice for 5 days had significantly lower fasting blood sugar and insulin levels than those who consumed the same amount of white rice.

Additionally, the brown rice group experienced a percentage change in fasting insulin that was 57% lower than the 5-day percentage change observed in the white rice group (5Trusted Source).

As a result, brown rice may be a better choice for those with diabetes. What’s more, it’s high in magnesium, a mineral that plays an essential role in blood sugar and insulin metabolism (6Trusted Source).

Black (forbidden) rice

Black rice varieties, such as Indonesian black rice and Thai jasmine black rice, have a deep black color that often transitions to purple when cooked.

This type is sometimes referred to as forbidden rice, as it’s said to have been reserved for royalty in ancient China.

Research shows that black rice has the highest antioxidant activity of all the varieties, making it a nutritious choice (7Trusted Source).

Antioxidants are compounds that protect cells from damage caused by an excess of molecules called free radicals, which contribute to a condition known as oxidative stress.

Oxidative stress has been associated with the progression of chronic conditions, such as heart disease, certain cancers, and mental decline (8Trusted Source).

Black rice is particularly rich in anthocyanins, a group of flavonoid plant pigments that have powerful antioxidant and anti-inflammatory properties.”

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Read More … Article source: https://www.healthline.com/nutrition/healthiest-rice#healthy-varieties