Which Type of Rice is Healthy: White, Black, Red, or Brown?




Rice: White, Black, Red, or Brown? What the Difference in Nutritional Value? Which One to Eat and Which One to Avoid?


If you are an Indian, no matter where you belong from- south, east, west or north, rice is something that completes your life. Isn't it? But do you possess any idea of how many types of rice originally exist?


Well, being a typical Indian, you must be well aware of white rice. But there are several other forms of rice that not only differ by colour but also have different nutritional values. In this article, I intend to get you acquainted with some known and unknown types of rice and refer to what is best for consumption.


Does Different Rice have Different Impacts on the Body?

How many times do you prefer to have rice a day? Various people might have different answers. The only fact, which remains true in the case of rice is that it generally contains carbs but also low in fat and is considered as a significant source of protein.



But then, what makes the colour of the rice different? Have you ever thought of it? Well, come, let us discuss further on this topic today.


Regular White Rice

Everybody is familiar with white rice; isn't it? Especially for Asians, polished white rice is something that completes their meal. But how much awareness do you have of the white rice that you consume regularly?


Well, the white rice is made through a process that extends its shelf life and taste. But it contains a lesser amount of protein, minerals, fibre, vitamins, and antioxidants.


Apart from the Doongara or Basmati rice, the other types of white rice have a high glycemic index, thereby not being suitable for blood sugar. However, white rice is ideal for relieving digestive ailments and healing skin irritations.


Nutritional Value

The nutritional value of 100 grams of white rice is stated below:

  • Calories: 129-130

  • Fat: 0.28g

  • Protein: 2.66g

  • Carbohydrates: 27.9g

  • Fibre: 0.4g

Source: FatSecret

Healthy Brown Rice

What came up in your mind first, when you heard “brown rice”? Let me guess, it must be "for fitness freak people, "too expensive," or few other similar things, right?


Well then, let me un-box some crucial facts about brown rice to you. Firstly, the most significant difference between brown rice and white rice is that the germ and bran layer of the former makes it more nutritious.


Also, the compounds that brown rice contain, including luteolin & flavonoid antioxidants apigenin, play a pivotal role in disease prevention. Due to this, people consuming brown rice are less prone to chronic diseases like cancer and heart disorders, and it also regulates their insulin and blood sugar levels.


Nutritional Value

Following is given the nutritional value of 100 grams of brown rice:

  • Calories: 110

  • Fat: 0.89g

  • Protein: 2.56g

  • Carbohydrates: 22.78g

  • Fibre: 1.8g

Source: FatSecret


Colourful Yet Healthful Red Rice

Are you hearing about it for the first time? Well, that’s quite obvious, as not many are aware of red rice. Well, originally, red rice is intensely pigmented and highly nutritious.


Red rice is richer in fibre, iron, vitamin, and protein in comparison to White Rice. Also, research says it contains a higher concentration of flavonoid antioxidants than brown rice.


Along with that, red rice is an excellent source of anthocyanins, myricetin, and quercetin-like compounds that help in reducing the risk of type-2 diabetes and other chronic medical conditions.


Nutritional Value

Below is given the nutritional value of 100 grams of red rice:

  • Calories: 189

  • Fat: 0.32g

  • Protein: 3.81g

  • Carbohydrates: 42.55g

  • Fibre: 0.7g

Source: FatSecret


The Uncommon Black Rice

Did the word ‘black’ shock you? Well, it’s natural when people of a community being familiar with white rice all their life, suddenly hears about black rice. So, now let me unravel some detailed facts about black rice too.


The black colour of this rice often turns into purple after cooking. As per research, it contains the highest amount of anthocyanin antioxidants amongst all the other forms of Indian rice. And, as mentioned earlier, the more the antioxidant levels, the greater is its power to resist diseases.


Studies also claim that black rice lowers the risk of mental decline, heart disease, colorectal cancer, and suppresses the growth of human breast cancer cells.


Nutritional Value

The nutritional value of 100 grams of black rice is as follows:

  • Calories: 335

  • Fat: 2.35g

  • Protein: 9.5g

  • Carbohydrates: 72.41g

  • Fibre: 2.8g

Source: FatSecret




So, Which One to Consume and Which to Avoid?


Now, as we proceed towards the end of our research, it’s time to provide a final report on which is the best form of rice to consume.


Based on the nutritional values and impact of the varieties of rice, I, being a professional dietitian, strongly recommend consuming whole-grain brown, black, and red rice. As these forms of rice are high in fibre and antioxidants, these are beneficial in many cases. It fights with diseases and is healthy, too, making itself suitably edible for all.


On the other hand, white rice is although healthy in moderation; it has a lesser amount of nutrients than the others. Also, people suffering from blood sugar and are abnormally obese should avoid white rice as much as they can.


Thus, if you are a 'rice-oholic,' then you can follow these facts and opt for the best one suitable for yourself. Also, make sure to have an adequate proportion of rice each day, as that amount of the food you consume has an equally favourable and unfavourable impact on your body.




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