Home » What is the healthiest type of rice? A dietitian shares her No. 1 pick — and 2 runners-up

What is the healthiest type of rice? A dietitian shares her No. 1 pick — and 2 runners-up

by Today

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Rice is an affordable, convenient and nutritious staple in many family meals. It’s a simple, starchy side that spans many cultural dishes. Plus, rice is an easy ingredient to use in practically any meal, even dessert. 

But sorting through the sheer variety of rice on store shelves can be overwhelming. Although all types of rice are a healthy part of a diet, some varieties have a few standout nutrition stats that make them more desirable. Here is a breakdown of some of the most important nutrition facts about rice, including a dietitian’s top pick for the healthiest rice.

What is the healthiest type of rice?

No matter the type of rice you choose, rest assured that it’s a healthy, whole food that adds nutrition to your plate. All types of rice have carbohydrates, protein, fiber, antioxidants and more than 15 vitamins and minerals. 

Many rice varieties are whole grain, meaning they contain all parts of the grain and the nutrition within them. On the other hand, white rice has only one part of the grain, so it has less protein and fiber than the whole grain varieties. For that reason, my healthiest rice pick is an accessible whole grain that is probably already in your pantry: brown rice.

Brown rice is easy to find, inexpensive and nutritious. One cup cooked of brown rice has: 

  • 248 calories
  • 5.5 grams protein
  • 2 grams fat
  • 52 grams carbohydrates
  • 3 grams fiber (11% daily value)

Brown rice deserves the top spot because of its fiber and protein content. Fiber plays a role in regulating hunger levels and reducing cholesterol, and protein is crucial for muscle building and controlling appetite. 

Research shows that people who eat brown rice instead of white rice have a lower risk of developing Type 2 diabetes. The authors attribute these findings to the pyhtochemicals, vitamins, minerals and fiber within the grain. 

Other healthy…

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