Rice is one of the most consumed grains across the world. It is the second most produced grain across the world after corn. To make it delicious, the white variety, which is one of the commonest, is thoroughly processed to get rid of the germ and bran. This procedure also removes B vitamins and fiber from the rice. It is just polished for an improved appearance. However, the healthiest rice is recommended as it offers more and better nutrition. The following are top 4 healthiest rice you should have.
Top 4 Healthiest Rice
Brown Rice
Basically, the brown rice, including basmati and Jasmine, have a great nutty flavor, which is absent in white rice. Since the brown rice still has its bran and germ layers, it is known to offer a horde of beneficial nutrients including phosphorus, B vitamins as well as magnesium. Phosphorus is required in the body for building bones while magnesium is essential for proper functioning of the muscles in the body. Insufficient magnesium levels in the body may lead to heart disease. Additionally, brown rice also offers fiber to the body.
Wild Rice
Botanically, wild rice is not considered to be real rice. However, it grows and looks just like the normal rice. Wild rice is the seed of aquatic grass and is native to North America. The indigenous people here harvest this rice by canoe and have been eating it for centuries now. Like the brown rice, it has a nutty flavor and has a high protein content, which is about 4 grams of protein in every 100 grams. It is also rich in other nutrients such as potassium.
Black Rice
This unique rice is normally grown in China. It features a chewy texture as well as a sweet and nutty taste. Recently, researchers discovered that the bran layer of this rice contains a surplus of antioxidants referred to as anthocyanins. Such antioxidants normally exist in blueberries and other dark berries. These antioxidants are responsible for getting rid of free radicals that damage the cells. As such, anthocyanins can prevent inflammation in the body. According to a 2010 study, which was published in the Journal of Agricultural and Food Chemistry, black rice has about six times more antioxidants than both white and black rice.
Sprouted Rice
Sprouted rice is one of the rices varieties in the market that offer the best value for money. To grow this type of rice, companies start germinating the rice in a certain process that encourages the rice to grow into a plant. This process increases the nutritional value of the sprouted rice. A study by the Journal of Functional Foods discovered that sprouting brown rice leads to an increase in the amount of gamma-amino butyric acid, which promotes heart health and supports your moods.
- While some healthiest rice varieties have minimal amounts of glycemic, all the varieties are known to have this component. Therefore, you should exercise portion control.
- The main disadvantage with wild rice is that it takes longer time to cook, which can be up to 60 minutes. Thus you should prepare large portions by soaking them overnight prior to cooking.
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