Basmati, wild rice, jasmine – which is the healthiest type of rice? FITBOOK took a close look at seven of them and discovered amazing nutritional differences. You can find out what these are here.
For a large part of the world’s population, rice is on the daily menu. In this country, rice has to share its place with noodles, potatoes and bread. Since rice is gluten-free and also very digestible, the side dish is actually the ideal candidate for some variety on the plate. Parboiled, basmati, wild rice and co. – which rice is actually particularly healthy? To find out, FITBOOK dug through nutritional tables and scientific studies. There is also a clear winner.
Sushi rice, parboiled rice
When it comes to the health factor, white rice is more or less on par with white bread. White rice is not a natural product, but the result of a process that removes the husk, bran and germ. In the process, vitamins and minerals are literally polished down, leaving only empty carbohydrates and a few proteins. Strictly speaking, white rice is nothing more than “filling”. And even at that, it’s not particularly good: research shows that white rice stays in the stomach for less time than other types of rice, while blood sugar levels spike.1 As a result, hunger sets in soon after eating. With the so-called pair-boiling process, some of the nutrients can be pressed into the inside of the rice, but it loses its stickiness as a result. Unfortunately, the popular sushi rice is also almost worthless from a nutritional point of view, making it the last place among the healthiest rice varieties.
risotto rice
Risotto rice (Arborio) is mainly grown in Italy and is characterized above all by its creaminess. The smooth texture is due to the high starch content. This is a minus point for the glycemic index, but risotto rice scores elsewhere: With 9 grams of protein per 100 grams, it is the protein bomb among rice varieties (white rice contains 7 grams).2 Risotto rice has no significant vitamin content. Since the delicious taste of a classic risotto is also and above all due to plenty of butter and parmesan, you should keep an eye on the total calories. Of course, nothing stands in the way of occasional enjoyment.
jasmine rice
Jasmine rice smells wonderful and is also a bit healthier than the white rice colleagues mentioned above. Although this variety has also been deprived of nutrients, it still provides iron and niacin.3 The latter is important for energy metabolism and cell division. Jasmine rice (like the varieties above) should not be served every day. According to studies, people who eat white rice every day have an eleven percent higher risk of developing type 2 diabetes.4 The risk decreases if you switch to brown rice, i.e. whole grain varieties. So if you love the typical jasmine scent but want to drive a little healthier, you should choose the natural variety.
basmati rice
Basmati rice is slightly softer and thinner than jasmine rice and tastes slightly nutty. The nutrients are finally gaining momentum: folic acid, copper, iron, zinc, vitamin B6 and thiamine are in comparatively acceptable amounts in the small grain.5 Thiamine is needed by the body in order to be able to convert carbohydrates into energy. Compared to other types of rice, basmati contains less arsenic. A heavy metal that is associated with diabetes, heart problems and certain types of cancer.6 Basically, the amount of arsenic is usually harmless – unless you eat large amounts of rice every day. Important: wash the rice thoroughly before cooking! Basmati is also easy to digest and is therefore suitable for people with intestinal problems such as irritable bowel syndrome.
Wash rice properly
To rid rice of impurities, place it in a bowl or saucepan and cover well with cold water. Mix until the water turns milky – this is the excess starch. Then drain and boil in fresh water.
Brown rice
Now it’s getting really healthy, because brown rice was allowed to keep its fiber-rich bran layers during the peeling process. Basically, all the rice superpower is in these layers. There are the flavonoids apigenin, quercetin and luteolin. These compounds protect against chronic diseases, scavenge free radicals and are even said to inhibit certain types of cancer.7 A portion of brown rice contains almost all the important minerals and vitamins and also covers almost the entire daily requirement for manganese.8 The trace element is responsible for numerous processes in the body vital: including bone formation, wound healing, muscle contraction metabolism, nerve function and blood sugar regulation. A deficiency, on the other hand, can lead to growth disorders, sagging skin, bone demineralization and infertility. In addition, brown rice keeps you full for longer and keeps blood sugar in check, thereby protecting against diabetes. 9
All in all, brown rice is a valuable and inexpensive food that deserves more attention due to its numerous health benefits. So if you just want no-frills rice, then brown rice is (almost) the healthiest rice. Nearly? Yes, because there is an even healthier way…
wild rice
Botanically, wild rice is a grass. Nevertheless, he should not be missing from this list. Wild rice is much more expensive than other varieties, has a strong flavor and is very firm to the bite. It is rarely served pure, but mixed with other types of rice or vegetables. Wild rice tastes very healthy and actually is. It boasts 14 grams of protein per 100 grams (cooked), packed into just over 100 calories.10 It also has all of the amino acids and plenty of fiber; Wild rice keeps you full for a long time, which makes it a slimming product. In addition to the usual vitamins and minerals, it contains effective radical scavengers. One analysis found that wild rice has 30 times more antioxidant activity than white rice.11 This makes wild rice a cancer-fighting and heart-protecting fountain of youth.
Black Rice
We have now come to the top spot for the healthiest rice: black rice. This was already known in ancient China, which is why black rice was also called the «forbidden rice». Due to its valuable properties, it was only reserved for the royal family. Which are they? For example, anthocyanin – the pigment that gives rice its black-purple color and has been shown to protect against heart attacks, regulate cholesterol levels and possibly prevent cancer, especially colon cancer.12 All red and purple colored foods contain anthocyanin – eg eggplant, cherries, blueberries or red cabbage. Compared to all other types of rice, black rice has the strongest antioxidant activity.13
There are also 23 other protective plant compounds, all of which ensure healthy cells, healthy eyes, a beautiful complexion and youthful vigour.14 The unique combination of ingredients in black rice is said to be so cleansing that researchers believe it protects against osteoporosis, as well as powerful Liver and kidney detoxifying properties. For example, black rice could play a role in alcohol withdrawal in the future.15 In view of this, the (usual) vitamins and minerals it contains are not worth mentioning. So black rice, which is always whole grain rice, rightfully has superfood status. In terms of sustainability, it is important to look out for fairly traded and produced organic products when buying.
Long grain, round grain, medium grain
The designations long-grain, round-grain and medium-grain rice indicate the nature of the rice grain. Long grain (e.g. basmati and jasmine): at least 6 to 8 millimeters long, very narrow in diameter. Medium-grain rice is 5 to 6 millimeters long, contains more starch and soaks up more liquid when it is cooked – it is used to make risotto that should be nice and slimy. Sushi rice is also a medium grain. Short-grain rice has a body of 4 to 5 millimeters in length and is offered (in addition to risotto rice and sushi rice) as rice pudding, among other things.
Sources
- 1. Pletsch EA, Hamaker, BR. Brown rice compared to white rice slows gastric emptying in humans. European Journal of Clinical Nutrition. (2017, accessed on July 22, 2021)
- 2. Nutritionix. Nutrition facts and information for Arborio Rice (accessed 7/20/2021)
- 3. USDA Food Data Central: Jasmine Rice Nutrition Facts (accessed 7/20/2021)
- 4. Hu EA, Pan A, Malik V, Sun Q. White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review. British Medical Journal. (2012, accessed on July 22, 2021)
- 5. USDA Food Data Central: Basmati Rice Nutrition Facts (accessed 7/20/2021)
- 6. Lai PY, Cottingham KL, Steinmaus C, Karagas MR, Miller MD. Arsenic and Rice: Translating Research to Address Health Care Providers’ Needs. The Journal of Pediatrics. (2015, accessed on July 22, 2021)
- 7. Ravichanthiran K, Ma ZF, Zhang H, Cao Y, Woon Wang C, Muhammad S, Aglaggo EK, Zhang Y, Jin Y, Pan B. Phytochemical Profile of Brown Rice and Its Nutrigenomic Implications (2018, accessed 22.7.2021 )
- 8. Nutrition Data: Rice, brown, long-grain, cooked Nutrition Facts (accessed 7/20/2021)
- 9. Sun Q, Spiegelman D, van Dam RM, Holmes MD, Malik VS, Willett WC, Hu FB. White rice, brown rice, and risk of type 2 diabetes in US men and women. JAMA Internal Medicine. (2010, accessed on July 22, 2021)
- 10.Nutrition Data. Wild rice, cooked, Nutrition and Facts (accessed 7/22/2021)
- 11. Qiu Y, Liu Q. Antioxidant activity of commercial wild rice and identification of flavonoid compounds in active fractions. Journal of Agricultural and Food Chemistry. (2009, accessed on July 22, 2021)
- 12. Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. High anthocyanin intake associated with reduced risk of myocardial infarction in women. circulation (2013, accessed on July 22, 2021)
- 13. Ghasemzadeh A, Karbalaii MT, Jaafar HZ, Rahmat A. Phytochemical constituents, antioxidant activity, and antiproliferative properties of black, red, and brown rice bran. Journal of Agricultural and Food Chemistry (2018, accessed on July 22, 2021)
- 14. Pereira-Caro G, Watanabe S, Crozier A, Fujimura T, Yokota T, Ashihara H. Phytochemical profile of a Japanese black-purple rice. Journal of Agricultural and Food Chemistry. (2013, accessed on July 22, 2021)
- 15. de S Dias AL, Pachikian B, Larondelle Y, Quetin-Leclercq J. Recent advances on bioactivities of black rice. Clinical Nutrition and Metabolic Care. (2017, accessed 22.7.2021)