Curejoy Expert James Dudley Explains:
Healthy Rice For Healthy Life
Rice contains all eight essential amino acids for building muscle and some amounts of B vitamins, phosphorus and potassium. It is naturally gluten-free and low in sodium. There are around 40,000 known varieties of rice, so choosing the healthiest rice might be a little bit of a tall order.
Long-grain rice has the lowest glycemic index (G.I) compared to the shorter grain varieties. This means it gets converted into sugar more slowly, releasing energy steadily into the bloodstream and keeping you full longer. So if you have to eat white rice, go for the long-grain version, often called as ‘Basmati’ in India which is an aromatic rice type.
The rice that is used most often is white rice, which is a long-grain rice that is polished down to remove the bran and germ, leaving just the white endosperm (the rice kernel). However, the healthiest rice option you can have is the brown rice. Brown rice has thrice the amount of fibre, calcium, phosphorus and vitamin E than white rice. Due to its higher fibre content (which slows the absorption of sugar into the body), brown rice is often recommended for people with diabetes. The oil in rice bran is also believed to lower LDl cholesterol levels.
Types of Healthy Rice
Bhutanese Red Rice: This rice has a nutty and slightly sweet flavor. Its red color comes from the minerals in the soil where it grows in the eastern Himalayas, which adds to its nutritional content.
Chinese Black Rice:
This rice is also called “forbidden rice,” as it was originally grown only for Chinese emperors. It has a purplish-black color and fragrant aroma. Nutritionally, it is a great source of iron.
Companies have started making sprouted rice, where they kickstart the process of germinating the grain. The process encourages the rice to start growing into a plant—which increases its nutritional value. A “Journal of Functional Foods” study found that germinating brown rice caused an uptick in levels of gamma-aminobutyric acid (GABA), a compound which may support your mood and heart health. Sprouted foods such as rice are easier to digest and are quicker to cook since the hard outer shell is softened during the sprouting process.
This rice is actually a seed of long-grain marsh grass. It is a great rice option if you are trying to lose weight, because it is lower in calories and carbs than most types of rice.
Wehani is a russet-colored, slightly chewy, long-grain heirloom rice which delivers an aroma of buttery popcorn as it cooks. Its flavor is somewhat reminiscent of brown basmati rice. As with other whole-grain rice, Wehani is rich in complex, slow-digesting carbohydrates needed to fuel hard-charging muscles. While we love all protein does for a strong muscle build-up, it’s important to remember that carbohydrates deliver most of the energy needed to sustain those high-intensity gym sessions.
Brown Kilijira Rice:
This is a tiny rice, but it is full of nutty flavor. Plus, nutritionally it’s a great pick because it is a lower-glycemic rice, meaning it produces a smaller spike in blood sugar levels.