Ok, so rice is good on the whole, but what about the different types? When it comes to your wellbeing, are all kinds of rice created equal? There are tonnes of nutrients and vitamins in black, red and brown rice, such as vitamin B, vitamin K, iron, and potassium to name a few, but, at least in terms of health benefits, perhaps white rice is better left on the shelf.
Let’s take a look at the rice varieties that are good for you. Wild or Indian rice is very healthy with a nutty flavour. Grown in North America, wild rice has a lower glycaemic index than white rice and contains proteins and omega-3 fatty acids and proteins too. As a bonus, wild rice can also be used as a natural remedy to your control blood sugar levels.
Next, brown rice is unpolished, meaning that it has a brown layer of bran on it which makes it rich in fibre. Because of this, brown rice can improve your digestive system and alleviate problems such as diarrhoea, stomach ulcers and ulcers in your intestines. Also, brown rice can help you control your blood sugar and cholesterol levels, and it is packed with thiamine (vitamin B), niacin, vitamin B6, vitamin K, calcium, iron, phosphorus, potassium, carbohydrates and proteins.
Bhutanese red rice, or simply red rice, is made by growing red yeast on white rice, and then powdering it. Red rice is sweet, and can lower your cholesterol and triglyceride levels because it contains monacolins which are known to limit cholesterol synthesis. However, you should avoid this kind of rice if you’re pregnant or breastfeeding, as it has been used as a strong pharmaceutical drug.
Finally, Chinese black rice is known as ‘Forbidden Rice’ in China, and also has the fibrous bran cover that brown rice has, but white rice has had removed. Therefore, Chinese black rice is a rich source of digestive system-boosting fibre, and also is packed with iron and antioxidants. If that’s not enough, the anthorcyanin in Chinese black rice is said to be a cancer fighting agent.