As a good source of several healthy minerals and antioxidants, brown rice may help prevent heart disease. On the other hand, white rice — especially sticky rice — provides fewer nutrients and may raise the risk of type 2 diabetes.
White rice has a more subtle flavor and tender texture than its counterparts, but due to the higher glycemic index and lower levels of nutrients before enrichment, it's considered by some to be the least healthy type of rice.
When comparing calories per cup of cooked rice, brown is slightly higher at 248 calories versus 205 for white. Other less common types of rice, such as red and black, tend to have similar amounts of fiber as brown rice, Nies said. But each variety contains different amounts of nutrients.
Most types of rice, particularly white rice, have a high glycemic index, basmati rice is much lower on the scale. With a glycemic index between 50 and 58, basmati rice is a low to medium glycemic index food. If you have diabetes, small portions of basmati rice can be a part of your healthy diet.
Basmati is a go-to choice for pilaf, biryani, plov, the classic Persian dish called chelow and as a base for curry. Jasmine is a top pick for fried rice, com do (Vietnamese red rice) and hung kao mung gati (Thai coconut rice).
Basmati rice is a healthier option than jasmine rice for three reasons — more nutrients, less arsenic, and lower glycemic index.
Brown rice is said to be the best type of rice for weight loss. Since it is a great source of fibre, it helps boost metabolism and fastens the weight loss process.
Which rice is healthier? White jasmine rice and other types of white rice have an almost identical nutritional profile. Jasmine rice contains slightly more calories and fat than some other white rices, but not enough to significantly affect a person's nutritional goals, or how full they feel after eating.
Nicer rices
White basmati rice from California, India, and Pakistan, and sushi rice from the U.S. on average has half of the inorganic-arsenic amount of most other types of rice.
Basmati Is A Healthy 'Supergrain”
It contains all eight essential amino acids, folic acid, and is very low in sodium and has no cholesterol. Basmati has a low to medium glycemic index, meaning that energy is released at a slower, steadier rate leading to a more balanced level of energy.
Jasmine rice is high in carbohydrates, moderate in protein, and low in fat, making it a healthy choice for people who are looking for a filling, low-fat food. Jasmine rice is not a significant source of vitamins or minerals. But it does contain small amounts of calcium, iron, and some B vitamins.
"Eating refined carbs like bread, rice, pasta and cookies [in excess] will increase our belly fat. If we want to lose it, we should focus on eating nutrient- and fiber-rich carbs such as vegetables and low-glycemic fruits," says Djordjevic.
No, rice does not usually increase belly fat by itself. Belly fat comes from excess weight gain. White rice may not lead to weight gain if eaten in moderation. Brown rice may even help with weight loss due to its high-fibre content.
For lower calorie and carbohydrate content, rice comes out top. But if protein and fibre is your aim, pasta wins over rice. That said, both can play a part in a healthy diet - and as the nutritional differences are quite small, it often comes down to which you would prefer.
Whether you should choose rice or bread depends on your nutritional goals, as rice provides more vitamins and minerals but bread is lower in calories and carbohydrates. Whichever you choose, opt for the whole-grain version for the best health results.
Because of its rich content in minerals like iron, zinc, phosphorous, magnesium, and copper, you should include this in your daily diet. Given its mineral content, you can count basmati rice as one of the healthiest cereals available.
Known as sticky rice, sweet rice, or glutinous rice, these are short-grain rice kernels that are very high in amylopectin, the starch that makes rice sticky. In Chinese cooking, it's used in savory dishes as well as desserts.
The everyday rice that Japanese people eat — is a type of rice called Japonica rice. Japonica rice is known for its stickiness that is perfect for eating with chopsticks and holds together well. Compared to what you might consider “white rice” outside of Japan, it is less dry and with shorter grains.
Only stir the rice once at the beginning of the cooking time. Stirring too much will make it sticky.. If you're cooking on the stovetop, aim for approximately a 1:2 basmati rice: water ratio. This gives the rice the perfect consistency — not too dry and crunchy, yet not too wet and watery.