Rice is a staple food for billions across the globe, especially in India. But not all rice is nutritionally equal. Are you baffled about which one to choose? With a vast variety of traditional and modern Indian options available, deciding which one is the healthiest rice becomes harder. A few types are rich in fiber, protein, while others are low in glycemic index. If you wish to balance taste, nutrition and overall incentives, it’s essential to understand the distinct benefits of each rice variety.
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This article will walk you through the healthiest rice types in India, as well as their benefits, nutrition, and uses.
Best Rice Varieties in India
Kalanamak Rice
This rice is naturally high in protein, about 9 grams per serving and has one of the lowest glycemic indexes, thereby making it an ideal option for diabetics.
Red Rice
Red rice is a great source of dietary fiber and antioxidants that support the digestive process and promote heart health.
Brown Basmati
This rice type retains the bran layer, offering more fiber and minerals, and it is minimally processed. It also offers a familiar basmati taste.
Also Read: What Is Shirataki Rice? Discover Nutrition, Health Benefits And Side Effects
What to Look for in Healthy Rice?
Healthy rice varieties should contain:
High fiber content that helps to improve digestion and keeps you satiated.
Low glycemic index helps manage blood sugar levels
A dense nutrient profile offers essential vitamins, minerals, and antioxidants
Packed with protein supports muscle mass and promotes growth and repair.
Top 5 Healthiest Rice Varieties in India
Brown Rice
Brown rice is a whole-grain cereal variety that retains the outer bran and germ layer intact. This rice variety naturally packs a wealth of nutrients, including fiber, magnesium, potassium, iron, and B vitamins than regular white rice. This makes brown rice a preferred choice for those looking to lose weight, improve gut health and stabilise blood sugar levels.
Brown Basmati from Punjab renders a classic basmati aroma along with dense nutrition.
Red Rice
The vibrant red colour of this rice comes from antioxidants, especially anthocyanins. The potent antioxidant traits are beneficial in combating inflammation and shielding heart cells from oxidative damage. In addition, it also contains fair amounts of fiber and iron, which offer a steady supply of energy and promote long-term wellness.
Palakkadan Matta is a traditional variety with an authentic flavour and higher iron levels.
Black Rice
Black rice is famed as “superfood rice or forbidden rice”, and it is a storehouse of antioxidants. This helps to protect cardiovascular health, bolster the immune system, and it even exhibits potent anti-cancer traits. The rich colour and nutty taste make it wholesome and unique.
Manipur’s Chak-hao is one of the richest antioxidant sources among all rice types.
Also Read: Wild Rice: Nutritional Content, Health Benefits, Uses, and Side Effects
Unlike regular white rice, basmati rice is naturally lower in glycemic index, which means it does not spike blood sugar levels. This makes basmati rice a healthier choice for those who want to regulate blood sugar levels. Moreover, aged basmati rice becomes very light, fluffy and easy to digest, without losing its rich aroma and flavour.
Dehradun Aged Basmati is the best aromatic, authentic, and gentler basmati rice variety.
Uses
Black rice is used to make delicious pulao, kheer, and even salads. Since it is minimally processed, it needs longer soaking and a little extra water while cooking.
Red rice with natural nutty flavour can be used in everyday cuisines like biryani, pulao, or simple steamed rice.
Brown rice works well in stir-fries, rice bowls, or mixed meals. However, it requires a longer cooking time and a rice-to-water ratio of about 1:2.
The strong aroma and flavour of Kalanamak rice is best relished in simple preparations like steamed rice, khichdi, or mildly spiced pulao.
Tips for Choosing, Cooking And Using Rice
Soaking rice, especially brown, black, or red rice, for 30 minutes to 1 hour reduces cooking time and improves digestibility.
Pigmented or whole-grain rice often needs slightly more water (or a bit longer cooking) than white rice.
As these rice varieties are nutrient-dense, they go well with simple flavours like ginger, garlic, cumin and vegetables.
Whole-grain rice can go rancid faster due to oils in the bran. Store in airtight containers, away from light and heat.
Pro-Tip: Rotate between rice types, as this will help you reap maximum nutrition and better health outcomes.
(This article is reviewed by Kalyani, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6512801/
Nutritional and sensory profile of two Indian rice varieties with different degrees of polishing
S Shobana 1, NG Malleshi 1, V Sudha 1, D Spiegelman 2, B Hong 2, FB Hu 2, WC Willett 2, K Krishnaswamy 1, V Mohan 1
https://reflections.live/articles/25/unique-types-of-indian-rice-that-you-should-try-1009-kl2echb1.html
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