Rice is a staple food in many countries. Especially in the Philippines, rice is definitely a must have in the meals of Filipinos. Only a few Filipinos know about the different varieties of rice that differ in color, flavor, and nutritional value. So among the different varieties of rice, which is the healthiest?

Brown rice is whole-grain rice that has had the outer protective shell, known as the hull, removed. The difference between brown rice and white rice is that the former has about three times more fiber and is higher in protein. Fiber and protein promote feelings of fullness and can help you maintain a healthy weight.

Black rice has the highest antioxidant variety among all the varieties of rice. It is particularly rich in anthocyanins, which is a powerful antioxidant and has anti-inflammatory properties.

Red rice is similar to brown rice wherein it is higher in fiber and protein compared to white rice. The difference between red and brown rice is the antioxidant content of the former. Red rice has more potential to fight free radicals and contains higher concentration of flavonoid antioxidants than brown rice. Flavonoids can help decrease inflammation in our body.

White rice contains less fiber, protein, and antioxidants than all of the other varieties of rice. This is because white rice undergoes a milling process that removes the rice’s husk, bran, and germ. This process increases the rice’s shelf life but removes much of its nutritional value including antioxidants, B vitamins, minerals, fats, fiber, and a small amount of protein.

White rice may be the most common type of rice in the country, but brown, black, and red rice have more health benefits. It still depends on the person if he/she wants to try other varieties of rice. It is not yet too late to try other varieties that give more healthy and nutritious benefits! Just give it a try. The choice is yours.

NO I Cielo Katrina M. Mabalot

References:

1. “What to know about rice” from https://www.medicalnewstoday.com/articles/318699#_noHeaderPrefixedContent

2. “What is the healthiest type of rice?” from https://www.healthline.com/nutrition/healthiest-rice#less-nutritious-types