5 Healthiest Rice Options

Rice is a good source of carbohydrates in a balanced diet. It also contains B vitamins and minerals such as zinc, magnesium, and selenium. Rice does not contain gluten, making it suitable for people with gluten sensitivity or celiac disease.

Rice is available in many varieties, with different colors, grain lengths, flavors, and textures. The nutritional quality varies depending on the type of rice, agricultural environment (soil quality, harvest time), milling, and processing methods.

There are many rice varieties. Some have higher protein and fiber content and a low glycemic (GI) index (a scale of how quickly a food raises blood sugar). Other rice types are more processed, which can decrease the natural fiber, vitamin, and mineral content and increase the GI.

Other factors can determine your rice choice besides nutritional value. Some types of rice are more suitable for certain dishes, such as sushi rice or jasmine rice for stir-fries. If you prefer rice with higher nutritional value, choose whole-grain options like brown rice. Whole grains are not milled or processed, so they generally have higher nutritional value. 

White rice may be a better choice if you need a carbohydrate that quickly increases your blood sugar levels, such as before or during intense physical activity. It all depends on your specific purposes.

1. Brown Rice

Brown rice is a whole grain. Half of a cup cooked (98 grams) medium-grain brown rice provides 109 calories, 23 grams of carbohydrates, 2.3 grams of protein, and 1.8 grams of fiber. It’s rich in B vitamins, magnesium, and zinc.

Brown rice has a lower glycemic index. Low GI foods increase blood glucose (sugar) levels more slowly than high GI foods. This may make brown rice a better choice for blood sugar management when enjoyed as part of a balanced meal. However, evidence for this specific use is limited.

Brown rice also contains more arsenic than white rice. The outer layer of the grain contains arsenic, which is removed during the milling process to produce white rice. Arsenic is a toxic metal. Acute toxicity occurs in high doses. However, long-term exposure to low doses of arsenic through diet and drinking water can pose health risks, such as an increased risk of diabetes. 

2. Black Rice

Black rice is high in antioxidant compounds, mainly anthocyanins. Anthocyanins give this rice a purple-to-black color. High dietary anthocyanin intake was linked to improved blood glucose and lipid levels and a lower risk of cardiovascular conditions.

Half a cup of cooked (82 grams) black rice provides 82 calories, 17.2 grams of carbohydrates, 3.3 grams of protein, and 1.5 grams of fiber. It also contains B vitamins, magnesium, zinc, and selenium.

Milling can greatly decrease the vitamin, mineral, and antioxidant content of black rice. Choose lightly milled or whole black rice varieties for higher antioxidant content.

3. Red Rice

Red rice is commonly consumed in some countries such as Thailand, southern France, and Bhutan. It has a nutty taste and aroma similar to basmati rice.

Red and purple rice also get their color from anthocyanins. However, a darker color generally indicates a higher content of anthocyanins.

Half a cup of cooked red rice contains about 92 calories, 19 grams of carbohydrates, 2.1 grams of protein, and less than 1 gram of fiber.

4. Purple Rice

Similar to black and red rice, purple rice is a good source of anthocyanin antioxidants. However, purple rice has a sweeter taste.

Half a cup of cooked purple rice contains about 90 calories, 19 grams of carbohydrates, 2 grams of protein, and 1 gram of fiber.

One small study found that bread made with purple rice caused a lower increase in blood sugar levels than bread made with a type of white rice. However, there was no significant difference between white bread and bread made with purple rice. The study only involved 16 participants. More research is needed to understand purple rice’s effect on blood sugar.

5. Wild Rice

Wild rice, which is actually the seed of an aquatic grass, has a higher protein and lower fat content than other rice. Half a cup of cooked (82 grams) wild rice provides 83 calories, 17.5 grams of carbohydrates, 3.3 grams of protein, and 1.5 grams of fiber.

Wild rice also has a higher resistant starch content than white and red rice. One study showed that digestible starch increased glucose levels more than resistant starch. This is because resistant starch is less digestible, making it more suitable for blood glucose management.

Half a cup (93 grams) of cooked white medium-grain white rice contains 121 calories, 26.6 grams of carbohydrates, 2.2 grams of protein, and 0.2 grams of fiber.

White rice is the milled version of brown rice. This process decreases the vitamin and mineral content of the rice. However, some enriched white rice varieties contain added vitamins and minerals. Enriched white rice has considerably higher iron, B vitamins, and selenium than unenriched white rice. Avoid rinsing or draining enriched rice to keep these added vitamins and minerals.

White rice has low fiber and a high glycemic index. One study looked at white round-grain, white long-grain, parboiled medium-grain, and whole-grain long-grain rice. White round-grain rice caused the highest increase among the four types, while whole-grain long-grain rice had the lowest increase.

Foods with a high glycemic index are not ideal for people with elevated blood glucose levels or diabetes. However, a high glycemic index can be beneficial in certain situations. For instance, consuming rice cakes is common in cycling races because they are easily digestible carbohydrates that rapidly raise blood glucose levels, providing a quick energy boost.

Grains, including rice, contain a significant amount of carbohydrates. Carbohydrates are a major source of energy in many people’s diets. According to the Dietary Guidelines for Americans, a 2,000-calorie diet should consist of 45-65% carbohydrates. This translates to 5-8 ounces of grains for women and 6-10 ounces for men, with the majority of grains coming from whole grains instead of refined grains.

Either 1 ounce of dry rice or ½ cup of cooked rice meets the 1-ounce equivalent of grain consumption. Here are a few ways to eat rice:

• Use brown or black rice as a base for stir-fries
• Mix purple or wild rice into salad bowls
• Make homemade rice cakes
• Add rice to soups
• Serve rice as a side dish with a protein-based meal

Here are some other tips:

• Cooking time also affects the glycemic index. Increasing cooking time raises the GI, so avoid extending the boiling time to keep the GI lower.
• Like starchy foods in general, rice can contain microorganisms like Bacillus cereus, which can grow and create toxins when left at room or low cooking temperatures. It’s recommended to properly cool and store rice shortly after cooking.

After cooking, quick-cool any rice you won’t eat right away. You can do this by storing the rice in shallow containers and placing them on ice packs to cool them down faster. Label, date, and store the containers in the refrigerator or freezer for later use.

There are many varieties of rice. Some have higher protein and fiber, while others have higher carbohydrates and fat. The outer layer of rice contains nutrients and beneficial compounds, but milling removes this layer. That’s why white rice has much fewer nutrients than other unprocessed rice varieties.

Black, purple, and red rice also contain antioxidants, which can support health and help prevent disease. You can incorporate rice into your diet by adding it to stir-fries, soups, salads, and more.