To understand which variety of rice is best suited for you, we reached out to Garima Goyal, a dietitian, who explained more about the different kinds and their different benefits for you.
White rice: The most common variety of rice consumed all over the globe is white rice.
“Compared to other varieties, white rice is the highest in carbohydrate content so those trying to limit their calories should consume it with caution. The appearance of this rice is polished due to the removal of its outer bran and husk layers — leaving it with less fibre,” Goyal explained.
Brown rice: This type of rice has only the outer inedible layer removed, but the bran and germ are intact, which is the cause of its brown colour and high fibre content, the expert said.
Red rice: Red rice is also known as Himalayan or Bhutanese rice. "This rice contains a lot of magnesium which lowers blood pressure, maintains blood glucose levels and strengthens bones."
Black rice: Black rice has a mild, nutty and earthy flavour and is also called ‘forbidden rice’ or ‘purple rice’. It is a rich source of vitamins, minerals and antioxidants such as anthocyanins, which are responsible for giving it the black colour. Vitamin E and iron are high in this variety of rice.