Of course, there is a slew of healthy grains to choose from, but rice is among the most readily available, particularly white and brown rice. Plus, rice comes in a variety of colors, textures, and sizes, each with a distinct flavor and health benefits. We asked experts to reveal which rice grains offer the healthiest benefits and give us the good, bad, and ugly of brown rice and white rice nutrition.
Black Rice
Although sometimes harder to find, black rice is the number one nutritional rock star among rice varieties. It’s high in fiber and nutrients that lower cholesterol, promote healthy digestion, and stave off chronic disease. A black rice bowl can also give you a hearty hit of protein, serving up almost 10 grams in one cooked cup. “Black rice has been shown to have the highest level of antioxidants of all rice varieties, due in large part to the anthocyanin content—a powerful anti-inflammatory that gives the grains their dark purplish hue—as well as flavonoids and carotenoids,” explains Megan Roosevelt, RDN, LA-based registered dietitian, nutritionist, and founder of HealthyGroceryGirl.com.
Wild Rice
Another healthy rice winner is this chewy, long-grain version, native to North America. Like black rice, the high fiber level in these brown and black grains aids digestion and lowers cholesterol. Wild rice is also packed with disease-fighting antioxidants and vitamin C, Roosevelt says.
Brown Rice
With its nutty, dense texture, brown rice is one of the better-for-you starch options; it’s high in B vitamins, zinc, and magnesium. “It’s also a whole grain and high in fiber, which helps to stabilize blood sugar and promote a feeling of fullness,” explains Vikki Petersen, DC, CCN, CFMP, a California-based functional medicine doctor and clinical nutritionist. “Brown rice gets things moving in your digestive tract, as well, while feeding healthy bacteria in your gut.”
Your Rice Questions Answered
Is White Rice Healthy?
While it may be more palatable to some, white rice isn’t nearly as good for you as the more colorful varieties. “It’s been processed to strip away the hull, bran, and germ, which is where most of the nutrition is found,” explains Roosevelt. “It gives it a softer texture than wild or brown rice, however, it’s less nutritious, lacks fiber, and has a higher glycemic index.” That being said, many white rice brands are artificially-fortified with folic acid, calcium, and iron, which slightly boosts its benefits. Plus, the lower fiber content may be preferable to those dealing with digestive issues.
Is Yellow Rice Good for You?
Yellow rice is not its own rice variety, like brown or black rice. It’s white rice cooked with either turmeric, saffron, or achiote (annatto)—or a combination of the three—to give it the yellow color. Because of the turmeric, yellow rice provides anti-inflammatory benefits. Additionally, it contains riboflavin, niacin, vitamin B6, and folate. Plus, you’ll find that yellow rice has minerals such as magnesium, calcium, iron, zinc, and potassium.
Should I Worry That Rice Is High in Arsenic?
As you may have heard, rice is high in arsenic, a known carcinogen that contributes to higher rates of cancer, diabetes, heart disease, and autoimmune disease. “For adults, the recommendation is to eat no more than two servings per week, which includes rice syrup and rice flours that may be on the labels of some pre-packaged foods,” warns Petersen. “Short-grain rice has less arsenic than long-grain rice. Also, a study from Consumer Reports found that brown basmati rice from California, India, and Pakistan are some of the safest rice sources.” Here’s the good news: You can reduce the carcinogen content in your rice with proper cooking techniques. Petersen recommends first rinsing your rice about five times in a sieve. Then, cook the rice as you would pasta, using a 10-to-1 ratio of water to rice instead of the typical 2-to-1. Once the rice cooks thoroughly, drain and rinse it again. To counter any ill effects, Petersen also suggests serving your rice with foods high in antioxidants, like dark leafy greens, sweet potatoes, cruciferous vegetables, and turmeric. Once cleaned, colorful rice grains can be a tasty, nutritious addition to your weekly diet.
