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Healthiest Types of Rice to Eat

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Rice has been the basic ingredient of many dishes throughout the world. It has been included in the human diet for ages. In some cultures, rice is tossed over newlyweds as a symbol of beauty, prosperity, and nourishment. About half of the planet (3.5 billion people) depends on these miniature grains for 20% of daily calorie intake. There are over 40,000 different types of rice present in the world. All of them have nutritional content essential for the human body.

This article will discuss the healthiest types of rice to add to your diet and a full recipe of delicious Mexican red rice, perfect for Saturday lunches.

Top Healthiest Types of Rice

Types of RIce

Whenever you hear the word rice, your mind automatically thinks of white rice. However, white rice is not the healthiest form of rice because many nutrients, bran, and germ are removed in the hulling process. Comparatively, the amount of fiber is also low in white rice. One cup of white rice has only 1 gram of fiber, while one cup of brown rice has 4 grams of fiber. The darker the rice in color (brown, black, red) more nutritional content it contains.

Let’s have a look at some healthy types of rice available in ethnic stores and food markets.

Brown Rice

Brown Rice

Brown rice is whole-grain rice as it contains a bran layer and germ, unlike white rice. Only the hull is removed in the process. The bran layer and germ have various essential nutrients that are lost in white rice. The bran layer of brown rice contains several flavonoid antioxidants that help to prevent chronic diseases such as cancer and heart diseases.

The calories and carbohydrates in brown rice are similar to white rice, but they have higher fiber and protein content. This makes it the healthiest rice for weight loss as fiber and protein promote a feeling of fullness. In addition, they are rich in magnesium, an essential mineral for heart, bone, and muscle health. Moreover, it contains high manganese levels that are crucial for joints, ligaments, and healthier skin.

Wild Rice

Wild Rice

Wild rice is seeds of aquatic grass, however, used as rice while cooking. They are a mixture of rice and vegetable. Wild rice has a chewy texture and vegetable-like taste. Moreover, they have a higher level of proteins and lower level of carbohydrates than brown rice. In addition, wild rice is rich in various vitamins such as vitamin B, omega 3, omega 6 fatty acids, and folic acid.

Furthermore, wild rice is full of minerals such as phosphorus, zinc, magnesium, and manganese. Therefore, it is effective in reducing cholesterol levels, insulin resistance, and risk factors for heart diseases.

Arborio Rice

Arborio Rice

Arborio is a type of rice grown only in Italy. This rice is high in starch content than brown or white rice. Therefore, used for extra creaminess in your risotto dish. About 90% of calories come from carbohydrates. It also contains some proteins, fats, vitamins, and iron. However, it’s not the right choice if you are trying to lose weight. Also, due to its high glycemic index, it’s not a friendly option for people with diabetes.

Black Rice

Black Rice

Black rice is also called forbidden rice. It is cultivated in China and has been an ancient Chinese royalty. It possesses a chewy texture and sweet, nutty taste making it more delicious. In addition, the black color turns into dark purplish color after cooking, making it more delightful.

Black rice is overloaded with numerous antioxidants, and the dark color is due to an antioxidant called anthocyanin. Anthocyanin helps prevent cancer development, serves as an anti-inflammatory, and prevents free radicals from damaging the cells.

What is Red Rice?

Red rice is similar to black rice, and both have a nutty taste. Different varieties of red rice are available, like Thai Red Cargo rice and Himalayan Red rice.

Red Rice

Red rice is similar to black rice, and both have a nutty taste. Different varieties of red rice are available, like Thai Red Cargo rice and Himalayan Red rice.

What are the Benefits of Red Rice?

Red rice benefits the human body just like black rice. It has various flavonoid antioxidants that help to decrease inflammation and fight the free radicals in the body. It also reduces the risk of heart disease and type 2 diabetes.

How to Cook Red Rice in a Cooker?

Soaking red rice overnight reduces the cooking time. Add soaked rice and other ingredients to the cooker and cook with a covered lid for 30-40 minutes.

Recipe of Mexican Red Rice

(Arroz Rojo)

Arroz Rojo is an authentic Mexican red rice recipe prepared with some simple ingredients. You can make this easy red rice recipe as a side dish along with salad and meatballs

Red Rice

Arroz Rojo is an authentic Mexican red rice recipe prepared with some simple ingredients. You can make this easy red rice recipe as a side dish along with salad and meatballs

Ingredients

 

  • 2 Plum tomatoes, cored
  • 1 cup chopped onion
  • 2 cloves of garlic, chopped
  • 1 cup long-grain red rice
  • 2 tablespoons cooking oil
  • 1 ½ cup sodium-reduced chicken broth
  • ¼ cup canned tomato sauce
  • 1 jalapeno pepper, chopped
  • ¾ teaspoon kosher salt

Method of Preparation

First, grate the tomatoes into a bowl and discard the skins. Secondly, take a skillet and add cooking oil over medium-high flame. Add chopped onion and cook until they become translucent. Stir for 5 minutes and add the chopped garlic cloves. Cook for another minute. Now add overnight soaked red rice into the mixture and cook. Stir for 2-3 minutes and add grated tomatoes, chicken broth, and canned tomato sauce into the rice. Bring it to boil. Now mix in jalapeno pepper and kosher salt. Reduce flame to low. Cover the skillet and simmer rice for about 15 minutes. Do not open the lid until the rice is cooked. Lastly, turn off the flame. Let it rest for 8-9 minutes, and then open the lid. Fluff the rice using a fork. Delicious Mexican red rice is ready. Serve it with meatballs and a side of salad.

Other Information

Preparation time: 15 mins

Cooking time: 25 mins

Additional time: 10 mins

Total time: 50 mins

Yields: 5 servings

Cuisine: Mexican

Nutritional Value: (Per serving)

Calories: 213.3kcal | Protein: 4.6g | Carbohydrates: 35.1g | Sugars: 2.9g | Dietary Fiber: 1.6g | Fat: 6g | Cholesterol: 1.4mg | Saturated Fat: 1.1g |Sodium: 108.7mg

Remember, take a moment and nourish your body today!

Michelle

from Team Endulge Me

Doctor’s Lounge

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