A Deep Dive Into the Nutrition in Different Types of Rice
Some grains of truth
Rice is currently used as a staple for billions of people worldwide. At least personally, rice makes its way into my diet at least a couple times a week. To date, there are over 120,000 varieties of rice, which are categorized in many different ways (flavor, amount of starch, kernel size, etc.).
Let’s take a deep dive into some of the most common types of rice and their nutritional content.
Many varieties have two options, either a white or brown option. So, here’s a break down of those two categories.
1. White Rice
White rice is what most of us are used to. It’s got an amazing texture to it — soft and fluffy.
White rice is typically more processed than other types of rice. The hull (coating) of rice is missing, as well as the bran and germ. The germ is the core and is filled with nutrients, including thiamine, vitamin B6, iron, magnesium, and vitamin E. Because of this, white rice is usually missing a lot of nutrients. In some cases, nutrients are added back to white rice, so it’s important to pay attention to this when grocery shopping.
According to Harvard, cooked white rice has 64 glycemic index score. A high glycemic index (which measures how fast carbs are converted into sugar in the body) starts at ~70. This means that although white rice is not a “High GI” food, it still is very close to the cutoff. This means it does have potential to contribute to increased blood sugar levels.
2. Brown Rice
Brown rice has a more chewy texture and to many, tastes a little more “nutty.” In brown rice, the hull is normally removed. The bran layer, though, is usually kept intact.
This means that the rice is higher in nutritional content, including fiber, vitamins, and minerals (listed above). Although white rice may have nutrients added to it to increase its nutritional value, brown rice is not artificially enriched which is thought to be healthier.
The average brown rice glycemic index is 55, which is lower than white rice. This means that it has less of a potential to contribute to raising blood sugar levels, which is healthier overall.
3. Black Rice
Black rice has a black-purple color. It has a very similar texture to brown rice. It has a chewy texture and a “nutty” flavor.
Black rice has a respectable fiber and protein content. It is rich in antioxidants, particularly anthocyanin.
Anthocyanins have antioxidant properties, which means that they can clear free radicals. When free radicals accumulate, they cause oxidative stress in cells. This, in turn, can lead to a variety of different health issues. As one example, they can damage DNA and increase inflammation.
The glycemic index of black rice is likely similar to that of brown rice. I haven’t come across any other sites, but Michelin suggests that the GI of black rice is closer to 44.
Taking this all into account, black rice is known for its high antioxidant activity and fiber content.
4. Red Rice
Red rice is a red-brown color, and the texture is very similar to that of brown rice (chewy).
Red rice is also high in anthocyanin, the antioxidant measured above. Although there are some debates, red rice typically has the best antioxidant activity out of all the rice varieties.
The glycemic index of red rice is likely similar to that of brown rice.
Red rice is pretty similar in nutritional content as black rice, but it does have a slightly higher protein content. Black rice is traditionally higher in fiber content.
5. Parboiled
Parboiled rice is rice that has been partially boiled in the husk.
The steps of parboiling include soaking, steaming, and drying the rice. This process minimizes some of the nutrient loss that normally happens during processing.
Parboiled brown rice is more nutritious than parboiled white rice. However, it doesn’t contain as much magnesium, phosphorus, potassium, fiber and folate as regular brown rice. Parboiling the rice causes nutrients on the hull to move to the endosperm, which is makes it healthier than white rice. However, boiling and soaking may cause some nutrient loss, which is why parboiling brown rice usually makes it less nutritious.
Parboiled rice has a glycemic index of 38. This means that it could be very beneficial for keeping blood sugar low.
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