White rice and brown rice are well-known types of rice. But do you also know red rice or black rice? And there are many varieties of those colors, just like ordinary rice. What are the differences between these rice varieties? And what are its nutritional values?
brown rice
Brown rice is also known as brown or whole grain rice. It is rich in fiber, which means it has a positive effect on intestinal function. In addition, brown rice contains important nutrients such as carbohydrates, proteins, vitamin B and minerals such as phosphorus and potassium. Brown rice is a whole grain product. Whole-grain products may lower the risk of certain heart disease and type 2 diabetes. The Nutrition Center therefore recommends that if rice is part of your diet, it is better to replace it with brown rice.
Fewer carbohydrates
If you have to or want to eat low-carbohydrate, it is best to put brown rice on the menu. Brown rice does not have much influence on your blood sugar level, also known as the glycemic index. A high score on the glycemic index, 70 or higher, means that the product causes a rapid rise in your blood sugar. A low score of 55 or lower means that the product is causing a slow and gradual rise in your blood sugar. For example, brown rice has a glycemic index of 50, compared to an index of 77 for white rice. It is important to note that carbohydrates are not the same as gluten. Brown rice is a whole grain product that contains carbohydrates, but is therefore gluten-free.
White rice
All white rice starts as brown rice. The difference between brown rice and white rice lies in the removal of the ‘chaff’. This is the inedible husk that surrounds the grain of rice. With brown rice only the husk is removed, while with white rice the husk, husk and germs are removed. As a result, white rice has a longer shelf life, but many valuable nutrients are lost. The membrane and germs contain a lot of fiber. Still, white rice isn’t necessarily worse for your health. For example, there are no antinutrients in white rice. These are plant toxins that cause your body to absorb certain nutrients less well. White rice also contains less arsenic. Arsenic is a toxic metal that can end up in foodstuffs mainly through environmental pollution. Plants such as rice absorb arsenic from the soil and water. A long-term excessive intake of arsenic can be harmful to your health. By the way, you get a minimal amount by eating rice. It Nutrition center recommends washing the rice first and cooking it in plenty of water.
Also read: Should you wash rice before cooking or not?
Red rice
Besides brown rice and white rice, there are also other colors of rice. Red rice, also called ‘angkak’ and red yeast rice, is made by fermenting white rice with the yeast Monascus purpureus. This gives the rice grains a dark red color. Red rice is mainly used as a food supplement in the Netherlands. It can have a positive effect on the heart and cholesterol. Red rice contains monacolin K, a natural statin. Statins are cholesterol-lowering drugs. The following should be noted here: some people experience unwanted side effects such as muscle pain, stomach and intestinal complaints when taking statins. In addition, children younger than 18 years and adults older than 70 years should not take red yeast rice supplements, according to the Nutrition Center. In Asian cuisine, red rice is commonly used to flavor fish dishes, soy preparations, and sauces.
black rice
Black rice owes its special color to ‘anthocyanins’. This dye can also be found in red cabbage and autumn leaves and provides a purple-black color. There are different types of black rice. Thai black jasmine rice, Indonesian and Chinese black rice, but also the purple rice varieties are variants of black rice. Like brown rice, black rice is whole grain and contains more fiber than the white variety. In addition, black rice is rich in iron, vitamin E and antioxidants. Black rice becomes sticky after cooking due to the amount of starch. Because of this, it is often used in desserts such as rice pudding. Black rice can also be an excellent substitute for other types of rice in a salad, boiled or stir-fried.
(Source: Nutrition Center, Healthy Eating, Health Net, Culy. Photo: Shutterstock.)