Which Rice is Healthiest?

Is there really a difference in quality of the various versions of rice? I often wondered this ordering at a restaurant when many times the options are between white and brown rice, at a buffet with a few more options and at the grocery store where it seems limitless. What I found was there are significant differences. Here I will share what I learned along the way that may help you when making your next choice of rice.

Less Desirable Rices – here are a couple of rules of thumb for quick eliminators:

• White Rice – stripped of nutrients and significantly less than those listed below in the GOOD Rices; the good rices help with weight loss, lowering waist and hip circumference, BMI, Diastole blood pressure, and inflammation; this is thought to be tied to fiber where the good rices have four times the amount; the fact that white rice only loses a little quality after 30 years of shelf storage should be sign enough
• Yellow Rice – it is white rice turned yellow by using annatto, saffron or turmeric, ingredients
• Overly Processed Rices – stripped of nutrients and added with unhealthy ingredients; read the labels and if you see more than the rice itself as the ingredient it’s probably trouble; there should be zero or little sodium and those with several ingredients are usually loaded with it

GOOD Rices:

• Brown Rice – as noted above, four times the amount of fiber compared to white rice and also loaded with protein without the nutrients stripped away; preserves artery function and lowers blood sugar levels compared to white rice; also associated with lowering colorectal polyps
• Black, Purple and Red Rice – these are the standouts; it’s due to the natural pigmentation that makes them super powers; they have the most nutrients of all and qualities to prevent chronic illnesses...5 times the amount of antioxidants than brown rice on average
• Red Rice – 10 times the amount of antioxidants than brown rice and 3.5 times more than black…wow! That equals more prevention of heart disease, cancer growth, and the list goes on…

I hope this helps you the next time you are out to eat or at the grocery store making your next selection.

– Add Health to Your Life

Bonus – here is a dish with Black (Forbidden) Rice Lauren and I made and put on The Healthy Giraffe YouTube Channel.