Billions of people around the world fill their plate with rice each day. Despite it being accessible in most grocery stores, you might not know that there are more than 40,000 diverse types of rice worldwide. Even more intriguing is that it comes in distinct colors. Although white rice still tops the list of the type of rice most people put on their plate, there’s growing interest in colored rice versions, including brown, red, purple, and black rice. Each offers a slightly different flavor and texture. But are colored forms of rice more nutritious than their white counterparts? Let’s see what science shows.
Nutritional Comparison: Colored Rice vs. White Rice
First, let’s look at nutrition. White rice is the least nutritious. The reason? Manufacturers process white rice in a way that removes its outer layers, including the bran and germ layer. This is where most of the nutrients and fiber lie. To make up for this shortfall, they add vitamins and minerals back in to make white rice more nutritious. Still, the lack of fiber in white rice makes it less blood-sugar friendly. Unlike unprocessed forms of rice, like brown rice, eating lots of white rice isn’t healthy for diabetics or people who have insulin resistance, as there’s little fiber to prevent glucose spikes. Now, let’s take a closer look at colored rice varieties.
Brown Rice
This is the type of rice most people who eat a healthier diet choose. It’s a more nutritious and fiber-rich alternative to white rice. Unlike white rice, brown rice retains its germ and bran. This gives it more fiber, vitamins, and minerals compared to its ultra-processed cousin, white rice. A one-cup serving of brown rice contains around 3.5 grams of fiber while white rice only has about 0.5 grams of fiber.
While brown rice is smarter choice for your health than white rice, especially if you have diabetes, it has a major downside. Studies show that brown rice is a source of inorganic arsenic, a heavy metal linked with health issues, including cancer. The biggest risk would come from consuming concentrated sources of brown rice, like brown rice syrup. But why take a chance?
- Calories: 108
- Protein: 3g
- Fat: 1g
- Carbohydrates: 22g
- Fiber: 2g
Black Rice
Black rice has an intriguing nickname. People refer to it as “forbidden rice.” It earned this designation because in ancient China, only royalty, including the emperor was allowed to enjoy its nutritional goodness. The hope was that by giving Chinese royalty access to black rice, they would enjoy health and longevity.
What makes it stand out from a nutritional standpoint is it contains a substantial number of anthocyanins, antioxidants with anti-inflammatory activity. Studies link anthocyanins with better heart and blood vessel health. Relative to white rice, it’s also richer in protein and fiber.
- Calories: 160
- Fat: 1.5g
- Protein: 4g
- Carbohydrates: 34g
- Fiber: 1g
Purple Rice
Purple rice has some of the same benefits as black rice. Its purple color comes from substantial amounts of anthocyanins, which make it stand out from boring white and brown rice. It may be easier on your blood sugar than white rice too. One study found that people who munched on bread made from purple rice experienced less of a rise in blood glucose relative to those who consumed white rice bread. The combination of anti-inflammatory anthocyanins and the higher fiber content of purple rice may explain this finding.
Purple Rice:
- Calories: 182
- Carbohydrates: 39g
- Fat: 1g
- Protein: 4g
- Fiber: 1g
Red Rice
- Calories: 180 calories
- Carbohydrates: 38g
- Fat: 1g
- Protein: 4g
- Fiber: 2g
Like black and purple rice, red rice is another anthocyanin-rich grain, giving it some of the same health benefits as purple and black rice. All three rice colors have more anti-inflammatory activity than brown or white rice, which lack this antioxidant.
Summing Up the Health Benefits of Colored Rice
Why should you branch out into colored rice? Do it for your health! Beyond the anti-inflammatory and blood sugar benefits of choosing colored rice over white rice, colored rice is rich in heart-healthy fiber that also aids digestion. Plus, colored rice has prebiotic benefits, meaning it helps boost the diversity of your gut microbiome for better digestive health. For gut microbiome benefits, black rice is a smart choice. Research shows that anthocyanins in black rice boost the growth of gut-friendly bacterial species like Bifidobacteria and Lactobacillus more than standard white rice.
Maximizing the Health Benefits of Rice
Why not explore the world of colored rice in your favorite shade? You’ll get more fiber, antioxidants, and anti-inflammatory benefits. Plus, fiber is beneficial for satiety, so you’re satisfied with eating less. Regardless of which type you choose, be mindful of portion control. Rice still contains significant carbohydrates, and you’ll do well to diversify the carbs you eat by choosing more non-starchy vegetables.
Pair a serving of colored rice with a healthy protein source and sides of vegetables and you have a healthy and satisfying meal. Another tip: If you boil rice and let it cool for at least 12 hours in the fridge, it will produce resistant starch. Not only is resistant starch healthy for your gut (it has anti-inflammatory benefits), but it also reduces the blood sugar response you get when you eat it. Refrigerating rice and then reheating it can reduce the amount of carbohydrates you absorb and the impact on your blood sugar.
If you’re concerned about the arsenic content of brown rice but still want to eat it, rinse it thoroughly with water and discard the water before preparing it. That will send some of the inorganic arsenic down the drain.
Conclusion
In conclusion, take advantage of brown, black, red, and purple rice. They offer superior nutritional value compared to white rice. You get more fiber, antioxidants, vitamins, and minerals. The rewards? Better blood sugar control, anti-inflammatory benefits, and a healthier gut microbiome. By incorporating a variety of colored rice into your meals and pairing them with nutrient-dense foods, you can enjoy the unique flavors and potential health benefits of these vibrant grains.
References:
- Zhu Y, Sun H, He S, Lou Q, Yu M, Tang M, Tu L. Metabolism and prebiotics activity of anthocyanins from black rice (Oryza sativa L.) in vitro. PLoS One. 2018 Apr 9;13(4):e0195754. doi: 10.1371/journal.pone.0195754. PMID: 29630662; PMCID: PMC5891023.
- Rathna Priya, T., Eliazer Nelson, A.R.L., Ravichandran, K. et al. Nutritional and functional properties of coloured rice varieties of South India: a review. J. Ethn. Food 6, 11 (2019). https://doi.org/10.1186/s42779-019-0017-3
- Brown Vs. White Rice —Is One Better for Your Health? Healthline. Published August 31, 2016. Accessed September 9, 2024. https://www.healthline.com/nutrition/brown-vs-white-rice
- Ravichanthiran K, Ma ZF, Zhang H, Cao Y, Wang CW, Muhammad S, Aglago EK, Zhang Y, Jin Y, Pan B. Phytochemical Profile of Brown Rice, and Its Nutrigenomic Implications. Antioxidants (Basel). 2018 May 23;7(6):71. doi: 10.3390/antiox7060071. PMID: 29789516; PMCID: PMC6025443.
- Sonia S, Witjaksono F, Ridwan R. Effect of cooling of cooked white rice on resistant starch content and glycemic response. Asia Pac J Clin Nutr. 2015;24(4):620-5. doi: 10.6133/apjcn.2015.24.4.13. PMID: 26693746.
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