Holistic Health
What ’ s the healthiest rice ?
Wholegrain varieties are healthier than white rice
Rice is a staple food for billions of people worldwide but not all types have the same nutritional value .
Brown rice is often touted as a healthy rice type because , unlike its white counterpart , it ’ s a whole grain that still contains the bran layer and the germ , which are full of important nutrients like fibers and proteins . In particular , fibers can help people feel full quicker and then contributing to maintaining a moderate weight . Some research suggests that brown rice is also good at regulating blood sugar , thus reducing the risk of developing type 2 diabetes , because the bran layer makes brown rice digestion longer than that of white rice preventing blood sugar levels from rising too much . Another healthy choice is wholegrain red rice . In addition to having more proteins and fibers than white rice , this variety is high in antioxidants , substances that help reduce cell damage due to oxidative stress caused by a variety of factors , including normal cell processes or smoking and air pollution . Oxidative stress is believed to play a role in several diseases like cancer , diabetes , and cardiovascular diseases .
Wholegrain black rice is also packed with antioxidants like anthocyanins , which give this type of rice its distinctive colour . Research shows black rice is linked to several health benefits including weight control , boosting eye health , protection against cancer , diabetes , and heart disease . Registered dietitian Beth
Czerwony says more research is needed but early findings on forbidden rice ( a common name for black rice ) are promising .
�We know forbidden rice is high in nutrients and antioxidants , which help protect our bodies against diseases , � she said on the website of the Cleveland Clinic . �It ’ s also low in sugar , fat and salt , which is important when we ’ re looking to improve our diets and maintain health . �
Though wholegrain varieties have a better nutritional value , this doesn ’ t ’ mean white rice is bad for you when eaten in moderation and could even be beneficial . �Is it the best food for you� No , � according to Czerwony . �But it ’ s not going to hurt you . �
For instance , white rice can be a good source of folic acid , a substance recommended during pregnancy as it can support child development in the womb .
However , people should know that eating too much white rice could increase the risk of developing diabetes by making blood sugar levels spike .
Czerwony advises people to mix several rice varieties . �It ’ s important to know that there ’ s not just one option or a simple choice between brown rice and white rice , � she said . �Take advantage of the variety . �
She also recommends trying rice substitutes like quinoa and barley , which can be eaten on their own or even mixed with rice .
People should know that eating too much white rice could increase the risk of developing diabetes by making blood sugar levels spike .
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