Though certain varieties of rice may be higher in fiber, protein, or antioxidants, all types of rice can fit into a nutritious, well-rounded diet.
Rice is a staple food in many countries and provides billions of people around the world with an inexpensive, nutritious source of energy.
There are many varieties of this popular grain that differ in color, flavor, and nutritional value.
Some are also abundant in nutrients and powerful plant compounds, such as antioxidants.
This article discusses the most nutritious types of rice and how to maximize the health benefits of whichever variety you select.
Brown rice
Brown rice is whole grain rice that has had the outer protective shell, known as the hull, removed. Unlike white rice, it still contains the bran layer and the germ, both of which pack a significant amount of nutrients.
For example, brown rice bran contains the flavonoid antioxidants apigenin, quercetin, and luteolin. These compounds play an important role in disease prevention.
Regular consumption of foods rich in flavonoids has been linked to a lower risk of chronic conditions, such as heart diseaseTrusted Source and certain cancersTrusted Source.
Brown rice providesTrusted Source similar amounts of calories and carbs to white riceTrusted Source, which has had the bran and germ removed. However, the brown variety is slightly higher in fiber and protein.
Both fiber and protein promote feelings of fullness and can help you maintain a moderate weight. What’s more, fiber can help regulate blood sugar and insulin, a hormone that supports blood sugar control.
However, research on the potential health effects of choosing brown rice over white rice is mixed.
For example, one 2021 reviewTrusted Source found that consuming brown rice in place of white rice reduced body weight but did not have a significant effect on blood sugar control in people with pre-diabetes or type 2 diabetes.
