As a food staple for more than 3.5 billion people around the world, few foods are enjoyed as extensively as is rice. Italians use if for risotto, the Japanese use it for sushi, Americans use it for Cajun jambalaya, and pretty much everyone enjoys it as a standalone dish that can be prepared and enhanced countless different ways.
But beyond the fact that it’s delicious, accessible, affordable and popular, rice is also rich in some important nutrients and has some unique health benefits such as providing the body with energy and being a good vehicle for eating other nutrient-rich foods. “Enjoying some rice in your diet on occasion and eating it in moderation can be part of a healthy diet,” says Uma Naidoo, MD, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the author of “Calm Your Mind with Food.”
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What are the different kinds of rice?
There are tens of thousands of different rice varieties available. According to the U.S. Rice Federation, these varieties are classified by degree of milling, aroma and flavor, how they are processed, and, most commonly, their kernel size or length. These include long grain, medium grain and short grain. When cooked, long grain rice tends to be fluffy and light and is popular in rice bowls, stir fries and casseroles. Medium grain rice is chewy and tender and is popular in many side dishes. And short grain rice is soft and sticky and is popular in lettuce wraps and rice pudding.
Within these categories exist brown rice, jasmine rice, arborio rice, black rice, red rice, wild rice, basmati rice, sticky rice and many others − but among the most popular and widely consumed rice varieties is white rice.
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What are the health benefits of rice?
Despite white rice’s popularity, the way it is processed makes it less healthy than other rice varieties, though it still has some important nutrients such as phosphorus, manganese, thiamin and niacin. Many white rice brands also fortify it with calcium, iron and folic acid. But white rice has downsides as well such as causing spikes in blood sugar levels, possibly increasing one’s risk of type 2 diabetes. White rice can also absorb arsenic, which is a known carcinogen when consumed in significant amounts, per the World Health Organization.
For these reasons, Naidoo recommends “choosing a rice that is richest in micronutrients, fiber and one that least impacts (blood sugar levels.)” Brown rice is one of the rice varieties best known for this. “Brown rice is often considered healthier than white rice because it retains more nutrients and fiber and has a lower glycemic response, which can help keep blood sugar levels more stable,” says Shelley Rael, MS, RDN, a registered dietitian and nutritionist based in Albuquerque New Mexico.
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Brown rice is also a good source of vitamins and minerals like calcium, magnesium, iron and several B vitamins. Other rice varieties also have nutritional value and unique health benefits. Black rice, for instance, is a great source of protein and is rich in nutrients that promote healthy digestion. And red rice is a good source of disease-fighting antioxidants.
One of the top benefits of eating any rice variety though is that “rice is a rich source of carbohydrates – the body’s main fuel source,” says Kristen Smith, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics and registered dietitian at Piedmont Health.
Is rice good for weight loss?
Rice also has the benefit of expanding to three times its original volume, so it can be quite filling. This can help one eat less overall – a strategy some use to support weight management when rice consumption is paired with a healthy diet. But including rice in one’s diet requires keeping serving sizes in mind since a single serving size (1 cup) of white rice packs more than 200 calories, per the U.S. Department of Agriculture. “People can get in trouble with consuming rice during weight loss phases as the servings can add up quickly,” says Smith. To help, she recommends aiming “to only fill approximately one-fourth of your plate with a rice option.”
Rael agrees and also recommends including more than one rice variety in one’s diet along with including plenty of vegetables and a healthy protein option as well. “I encourage having a variety of rice in the overall diet,” she says. “This means alternating between brown and white rice, especially if you consume rice several times a week.”
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