Rice is a great source of carbohydrate – an essential nutrient the body needs to produce energy. Although people tend to be afraid of carbohydrate, trying to ban it from their diet. The important thing is to give your body just enough carbohydrate. Rice is the perfect way to do so. It’s economical and versatile. Different types of rice offer different flavors and nutrients.

White rice

White rice is the type of rice that has been processed to remove the husk, bran layer, and germ. This process also affects the nutrients in white rice, making it the least nutritional among 4 types of rice. 100 gr of white rice contains 6.3 gr protein. White rice with long grains is lower in glycemic index. The body breaks down white rice quite fast. So if you eat too much white rice, you will end up with too many carbohydrates.

Brown rice

Brown rice is whole-grain. Only the outer hull is removed. The intact bran gives brown rice a chewy texture and nutty flavor as well as a longer cooking time. The bran does a good job at protecting the nutrients inside the rice. Therefore, brown rice is much richer in nutrients than white rice is. For example, 100 gr brown rice has around 7.2 gr protein and 3.2 gr fiber. It is also full of magnesium, thiamine, iron, and zinc. Brown rice has a medium glycemic index, meaning it may keep your stomach full for a longer period of time compared with white rice.

Black rice

Black rice is completely different from white rice and brown rice. It has a significantly strong nutty and earthy flavor and a much longer cooking time. Every 100 gr of black rice contains 9.1 gr protein and 4.7 gr fiber. Since black rice has a low glycemic index, people with diabetes will benefit from eating black rice. It is believed that black rice provides more antioxidants than berries but with less sugar and more fiber.

Red rice

Red rice is packed with a type of antioxidant called anthocyanins believed to be effective in reducing inflammation and allergy, lowering one’s risk of cancer and managing weight gain. Red rice can be hulled or unhulled. 100 gr of red rice contains 7 gr protein and 2 gr fiber. It also contains higher amounts of nutrients (manganese, magnesium, selenium, etc.) making it a beneficial food source for people with migraine, high blood pressure, and heart problems. The high fiber content also helps slow down the digestion process, strengthening the digestive system and slowing down the process of breaking carbohydrates down into blood sugar.

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