Today, rice competes with trendy gluten-free grains like quinoa and amaranth. But let’s face it, nothing beats a steaming plate of fluffy rice as a side or main dish.
What makes this humble grain even better, is that there’s a variety of different rice to suit any taste and dietary need. Let’s take a look to see which rice you should be plating up.
This hearty, nutty-flavoured rice boasts many nutritional benefits because it contains germ and bran layers. These layers hold important nutrients like Vitamin B, magnesium and phosphorus that help build healthy bones. There’s also about 5g of fibre in one cup of brown rice – good news if you have digestion problems. It’s also a great way to help reduce insulin spikes as it has a low glycaemic rating.
Nutritional value in one cup: 216 calories, 45g carbohydrates, 5g protein, 1.8g fat, 3.5g fibre
Also known as the “forbidden rice”, black rice has a deep black or purple colour (similar to some berries) which shows that it’s high in antioxidants. It has a sweet, nutty taste and a chewy texture. The bran hull of this super rice contains one of the highest levels of anthocyanin antioxidant found in any known food. It also has important fibres, plant-based protein and iron.
Nutritional value in one cup:160 calories, 34g carbohydrates, 5g protein, 2g of dietary fibre, 2g fat
If you’re looking for an immune booster, sprouted rice is the grain for you. Also known as germinated brown rice, sprouted rice is one of the healthiest grains. This superstar is packed with fibre and vitamins. Sprouted grains have partially started their growth process and thereafter, the growth enzymes are deactivated. This means that its nutrients (Vitamin C, Vitamin B, Vitamin E, magnesium, folate, iron and minerals) are increased. The sprouting process also results in its carbohydrates being decreased and protein increased.
Nutritional value in one cup: 213 calories, 44 carbohydrates, 5g protein, 3g fibre, 1g sugar, 5% iron
When brown rice goes through a refining process to remove hull and bran (the brown stuff), it becomes white rice. This process strips out all the nutrients like iron, vitamins, zinc and magnesium. Too much white rice may lead to weight gain because of its fast-digesting carbohydrates. There is one benefit though. White rice makes a great post workout meal as the fast-digesting carbs will be taken by your muscles to replace the energy you lose while exercising.
Nutritional value in one cup:204 calories, 22g carbohydrates, 0.6g fibre, 577g sodium, 10% iron, 4g protein