White, Brown, Black and Red – Which Color of Rice is Best?

Rice is a staple food for many Asians and even if these people have migrated to other continents, they retain their love for this cereal. Especially to us Filipinos, there is no other substitute for rice; rice is the best constituent of each of the three daily main meals. The most common and best-loved variety is the white rice with its pearly grains.

With the health consciousness of many people, especially the dieters, the health benefits derived from white rice had been lately side-swiped in favor of the colored rice. And the big question now is which of the four colors is best rice - is it the white, brown, black or red rice?

I will divide my discussion where each part represents one color – the pros and cons of each to serve as your guide in choosing your daily grain. Completing, you can then cast your vote – white, brown, black or red rice for your daily consumption.

Does white rice remain to be the best preferred?

Rice even if it is white, is still the best option when you want to ingest carbohydrates in your body. It is still good for dieters albeit the calories it contains. One hundred grams of steamed white rice contains 151 calories and this could be high at first glance. However, you can reduce your calorie intake by consuming lesser portions of the grains.

Several health benefits are attributed to white rice. It is good source of energy and it helps in muscle building. Rice contains amino acids to build firm muscles. It contains protein. That is the general character of rice so white rice does not get a point over and above the other colors. The brown, black and red colored rice also provide such benefits.

What sets the difference of white rice is the fact that it is vitamin fortified. This is not an absolute benefit because it is fortified with vitamins because most of the nutrients had been stripped off when it is processed. Without being fortified with vitamins, the white rice will be nothing but refined starch.

What may be attributed to white variety is on the gastrointestinal benefits. Because it is easier to digest, being low in fiber, white rice is the better kind in diarrhea and morning sickness relief. It also has a better taste than other colors of rice. In addition, white variety is more versatile as it blends with any flavors of viands. It is also easier and faster to cook than the black, brown or red variants. But having a flavorful taste may be a disadvantage to dieters. Because of the blending, you will have the tendency to eat more rice.

White rice is not only disadvantageous to people on diet. Diabetics are strongly warned to safeguard their intake of this rice. More than the other colors of rice, white colored grains can easily elevate your blood sugar; this is the reason for the strict warning – high risk.

Are you switching to brown rice? Why?

Color is not the only distinguishing feature in white and brown rice. They are different in many ways. Result of different studies disclosed the risk of diabetics in consuming too much white rice. A lot of health professionals had advised the substitution of brown, black or red rice to white rice. Of the three colored rice variants, the brown kind had become the most popular though the black variant is slowly racing to the popularity of the brown rice. The risk to diabetics when white rice is taken out of the meals is, according to findings, significantly lower.

Brown rice is more nutritious than white rice because the former is less processed where the layers of nutrients are retained. It is loaded with the minerals selenium, magnesium and manganese. These grains are rich in dietary fiber.

What constitutes the fiber benefit in brown rice? 

The fiber content of these two forms of rice is caused by the milling process that they had undergone. In processing brown rice, only the husk is removed. On the other hand, white rice is polished too much so the bran is totally removed. This bran unfortunately is the source of healthy fiber that brown rice boasts of. To compensate for the lost nutrients during processing, white rice is fortified instead with iron and B vitamins. That is again a big difference. It should be noted by rice eaters that brown rice is rich in vitamin E.

Despite the health benefits, more Americans as well as other consumers prefer to eat white rice. Many rice aficionados find the taste of brown rice disgusting. It has an overpowering nutty flavor making it hard to blend with other ingredients. Moreover, cooking it is more daunting. It cooks longer and you will need time to prepare it for cooking. It has to be soaked in water for some minutes before cooking or it may need more water during the cooking procedure. Furthermore, its fiber density can cause indigestion or bloating.

Exploring the benefits of fiber

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F   Fiber is roughage and it will help reduce high cholesterol level.The reduced cholesterol level will benefit your heart; plaques will be hindered from settling in the walls of your arteries.   This will eliminate toxins and carcinogens in your digestive tract. This then reduces your risk to colon cancer. Aside from colon cancer, fiber will also reduce the risk to breast cancer of pre-menopausal women.Roughage aids in the regulation of blood sugar level thus benefiting diabetic individuals. Brown rice contains lots of insoluble fiber and this means prevention of formation of stones in the gall bladder.  Fiber aids in making your stools heavier thus preventing constipation.

Exploring the benefits of minerals

·     Magnesium activates the enzymes in the system and this contributes to prevention of type 2 diabetes. Magnesium is good for the heart and hypertension thus reducing the risk to heart attack and stroke. This mineral balances the calcium in the nerves and muscles. The effect is prevention of muscle cramps, fatigue and migraines. Combined with calcium, bones become very healthy.  A cup of brown rice provides the body with 265 milligrams of magnesium.

Selenium is a mineral that helps prevent colon cancer. This mineral plays an important function for a person’s improved metabolism and hormonal balance. It contains antioxidants that rid the body of harmful free radicals. It reduces inflammation to reduce the painful effects of arthritis. In conjunction with Vitamin E that is found in brown rice, selenium performs well its antioxidant function. You get 45 milligrams of selenium from a cup of steamed brown rice.

Manganese is an effective mineral for making the bones strong and healthy. It also helps in developing insulin resistance in order to regulate blood sugar levels. This has big benefit to diabetics.

Can black rice be better than brown rice?

                      

                Raw black rice                                    Cooked black rice

There is no doubt that brown rice is a powerhouse of nutrients however there is an even better rice variant. This is the black rice, a variety that is usually grown in Asia.

Black rice aside from its nutrients has a touch of history. This is considered as heirloom or heritage kind of grain. In the past, especially in China, this rice is known as “Forbidden Rice” or “Emperor’s Rice”. This title was attached to it because only the nobilities in the ancient times are eating black rice. Eating black rice is taboo for commoners.

Black rice is also sometimes called “purple rice” because its color turns purple when cooked. Your cooking method is like the brown rice where you have to soak it in water for a few minutes before cooking. As you soak it, the black color becomes purple or burgundy; the water from which it is soaked also is purple in color. It so happens that this black or purplish color is the root cause for considering it as rice better than the brown kind.

Black rice contains the same benefits as brown rice plus a few more. It contains the same amount of fiber, however, it has iron. It is black in color because of its anthocyanin content. Anthocyanin is a very superior natural antioxidant that is very beneficial in cancer prevention. It is also anti-inflammatory which reduces risk to diabetes and heart disease, in addition to cancer prevention. The anthocyanin content is more than what you get from blueberries and blackberries in addition to Vitamin E, fiber and less sugar. Like the brown rice, the nutrients are concentrated on the bran and outer hard shell that are never removed with processing or milling. 

Why is red rice popular among celebrities and fitness gurus?

Celebrities and other weight conscious individuals are the avid fans of red rice. It is believed to serve two purposes: 1) source of high fiber for weight management and 2) therapeutic functions.

For weight management

The red rice is fat-free, devoid of cholesterol and other kinds of saturated fats.  Since it does not contain fat then it does not contribute to weight gain. It is high in fiber such that it makes you full for a longer period of time. You will have lesser cravings for food.

For therapeutic functions

The fiber in red rice prevents constipation and aids in digestion. Consequently, the risk to colon cancer goes down. Since it has no fats and cholesterol, it promotes healthy heart. It contains both soluble and insoluble fiber that is beneficial to overall health. High fiber content helps in the elimination of toxins thereby reducing the risk to cancer. It is also an antioxidant that fights free radicals for cancer prevention. It contains iron that is highly responsible in the distribution of oxygen in the body. Iron helps improve the circulatory system for the repair and build-up of cells. It contains vitamins and minerals, provides energy and promotes healthy skin.

Cast your vote - white, brown, black or red rice?

Now that you have a description of 4 varieties of rice, distinguished primarily by their color, which one will you have for your meal? The color tells the nutrients and the pros to the variant. Although colored rice may not be as tasty as the white variety, you have to remember that the loaded nutrients compensate for the taste. And you can eventually get used to the taste. Do not forget though that white rice is cheaper and more available in the market. Of the colored rice, the brown is the cheapest and the easiest to find in the supermarket.