Which Rice is Best for Everyday Use?

healthy nutrition tips

Rice is consumed almost every day by people in many countries. The highest rice consumption is found to be in China, followed by India. It is our staple food that has been an integral part of our meals for several ages. It is not very expensive but still has a lot of nutritional content, which makes it popular and widely consumed. 

There are various varieties of rice all over the country. Some of them include:

  • Brown rice
  • Parboiled rice
  • Black rice
  • Red rice
  • White rice

On a day-to-day basis, most people consume white rice, which is also known as polished rice. This rice goes through various processes during which the husk, bran, and germ are removed, leaving it with almost no nutrients. This is done to obtain its bright white color. It contains low fiber, protein, and antioxidants in comparison to brown rice. There have also been associations of diabetes due to daily consumption of white rice in large quantities as it has a high impact on blood sugar levels.

So, is it necessary for us to completely stop eating rice? No. You can find other healthier options in the market that can replace white rice with better nutritional value. 

Super Nutritious Brown Rice

One of the most common rice varieties that can replace white rice with a healthier option is brown rice. Brown rice has its hull and germ intact without going through the complete process like white rice. This makes it rich in flavonoid antioxidants like apigenin, quercetin, and luteolin. These flavonoids are components that help prevent chronic diseases related to the heart and also cancer. 

Brown rice is also rich in fiber, antioxidants, vitamins, and minerals. Here is a quick comparison of the nutritional facts of brown rice and white rice.

best rice to eat

We might all be familiar with brown rice but not with its taste. So although brown rice is an obvious choice for most people it might take time to adapt. This is because it has a different taste, that might take time to get used to, and it also takes more time for the digestive system to get used to.

We might all be familiar with brown rice but not with its taste. So although brown rice is an obvious choice for most people it might take time to adapt. This is because it has a different taste, that might take time to get used to, and it also takes more time for the digestive system to get used to.

Forbidden Black Rice

Black rice, also known as forbidden rice, is a type of rice that has a striking black color. When cooked, it transforms into a beautiful shade of purple. Legend has it that this rice was reserved exclusively for royalty in ancient China. In terms of nutritional value, black rice stands out among other varieties. Research indicates that it has the highest antioxidant activity, which makes it a highly nutritious choice.
Antioxidants are important compounds that safeguard our cells from damage caused by free radicals, harmful molecules that contribute to oxidative stress. Oxidative stress has been linked to the development of chronic conditions such as heart disease, specific types of cancer, and cognitive decline. By consuming black rice, you can benefit from its abundance of antioxidants, particularly anthocyanins.

Anthocyanins are a type of plant pigment called flavonoids, and they possess robust antioxidant and anti-inflammatory properties. These compounds have shown promising anti-cancer effects. Studies involving large populations have revealed that individuals who consume more anthocyanin-rich foods have a reduced risk of certain cancers, including colorectal cancer.

Red Rice

Red rice varieties, including Himalayan red rice and Thai red cargo rice, are known for their rich pigmentation and impressive nutritional profile. Compared to white rice, red rice contains higher levels of protein and fiber, making it a healthier choice. However, its standout feature lies in its abundant antioxidant content.

Similar to black rice, red rice is packed with flavonoid antioxidants, particularly anthocyanins like apigenin, myricetin, and quercetin. Interestingly, research suggests that red rice possesses even greater potential in fighting free radicals and contains higher concentrations of flavonoid antioxidants compared to black rice.

These flavonoids play a role in reducing inflammation, regulating free radicals, and potentially lowering the risk of chronic conditions such as heart disease and type 2 diabetes. Red rice is a valuable addition to a nutritious diet due to its antioxidant-rich nature and potential health benefits.

The Drawbacks of Consuming White Rice

White rice is a popular choice due to its appealing taste and texture. However, similar to other processed white foods like bread and pasta, white rice undergoes extensive refining, resulting in the removal of its bran, germ, and husk. This refining process gives white rice its characteristic smooth and white appearance.

Unfortunately, this process also eliminates a significant portion of the rice’s nutrients, as they are primarily concentrated in discarded parts. Furthermore, rinsing white rice before cooking may further diminish its nutrient content.

One notable drawback of white rice is its low fiber content. Without the bran, white rice contains considerably less fiber. This has two implications:

  • White rice has a higher glycemic index compared to other rice varieties, causing a more pronounced increase in blood sugar levels. This makes it less suitable for individuals with diabetes or those seeking to manage their blood sugar levels effectively.
  • The reduced fiber content in white rice can lead to a quicker feeling of hunger, potentially resulting in overeating and weight gain over time.

A Word From Fine Fettle

In conclusion, when it comes to everyday rice choices, black and red rice outshine brown rice in terms of antioxidant content. However, it’s important to note that all three varieties—brown, black, and red rice—are far more nutritious than white rice.

If you find the taste and texture of brown, black, or red rice a bit challenging at first, there’s no need to worry. You can gradually introduce these healthier options into your meals by mixing a small portion with white rice and gradually increasing the amount over time.

Eventually, you’ll be able to eliminate white rice from your diet entirely.

This approach allows you to adapt to the flavors and textures of different rice varieties at your own pace, ensuring a smooth transition toward a more nutritious and diverse rice selection. So, don’t hesitate to explore the vibrant world of black and red rice, and bid farewell to the nutritional limitations of white rice. Your taste buds and your health will thank you for making this positive change.


  1. What are the different types of rice available for everyday consumption?

    There are various types of rice commonly used for everyday meals, including white rice, brown rice, basmati rice, jasmine rice, and parboiled rice.

  2. Is white rice a healthy choice for everyday use?

    White rice is a staple in many cultures, but it undergoes processing that removes the bran and germ, resulting in a loss of nutrients. While it provides energy, it lacks certain vitamins, minerals, and fiber found in whole grains like brown rice.

  3. How does brown rice compare to white rice in terms of nutrition?

    Brown rice is a whole grain and contains bran and germ, which are rich in fiber, vitamins, minerals, and antioxidants. It offers more nutrients and has a lower glycemic index compared to white rice, making it a healthier choice for everyday use.

  4. Which type of rice is best for managing blood sugar levels?

    Brown rice is generally a better option for managing blood sugar levels compared to white rice. It has a lower glycemic index, meaning it causes a slower rise in blood sugar levels. This can be beneficial for individuals with diabetes or those concerned about blood sugar control.

  5. Can rice consumption impact heart health?

    Whole grain rice varieties like brown rice can be beneficial for heart health. They contain more fiber, antioxidants, and heart-healthy nutrients compared to refined white rice. Including whole grains as part of a balanced diet may help reduce the risk of heart disease.

  6. Is basmati rice a good choice for everyday meals?

    Basmati rice is a fragrant and long-grain rice variety commonly used in Indian and Middle Eastern cuisines. It has a lower glycemic index than regular white rice and offers a distinctive flavor. While it can be a good choice for everyday meals, it’s still important to consider portion sizes and overall dietary balance.

  7. What about jasmine rice? Is it suitable for everyday consumption?

    Jasmine rice is a fragrant rice variety popular in Southeast Asian cuisine. It has a medium glycemic index and provides a delicate aroma and flavor. While it can be enjoyed as part of a balanced diet, incorporating other whole grains like brown rice can offer additional health benefits.

  8. Is parboiled rice a healthier option?

    Parboiled rice goes through a unique steam and pressure process before milling, which helps retain some nutrients in the grain. It has a slightly lower glycemic index than regular white rice. While it may offer some nutritional advantages, it’s still important to consume a variety of whole grains for optimal health.

  9. How can I incorporate healthier rice choices into my everyday meals?

    You can swap white rice with healthier alternatives like brown rice, basmati rice, or jasmine rice for everyday meals. Consider adding vegetables, lean proteins, and legumes to make the meal more balanced and nutritious. Portion control is also crucial for maintaining a healthy diet.

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