Different Types of Rice and Their Benefits

Rice is one of the world’s most beloved staples and an integral component of many cuisines. There are various varieties of rice available with its own distinct taste, texture and health benefits; in this article, we’ll examine these different varieties and their associated attributes.

Types of Rice

White Rice
White rice is the world’s most consumed form of the grain. Polishing removes its bran and germ layers to expose only starchy endosperm for soft fluffy textures with mild flavors that are easy to digest. White rice’s popularity also stems from its familiarity: people consume it easily all around the globe.

Basmati Rice
Basmati is an aromatic long-grain variety of rice grown primarily on the Indian subcontinent and used in many Indian, Pakistani, and Middle Eastern dishes. Due to its low glycemic index rating it makes basmati an excellent choice for people living with diabetes.

Jasmine Rice
Jasmine is a long-grain variety of white rice commonly grown in Thailand and Southeast Asian nations. With a delicate aroma and flavor, jasmine is popularly used in Thai and Vietnamese dishes and provides essential vitamins and minerals such as thiamin, niacin and iron.

Black rice
Black rice (commonly known as forbidden rice) is a type of black-colored grain with a rich, nutty flavor and slightly chewy texture, ideal for any mealtime. Black rice offers antioxidant protection from cancer and cardiovascular disease while being an excellent source of fiber and protein with a low glycemic index rating, making it suitable for people living with diabetes.

Red Rice
Red rice is a whole grain red colored wholegrain rice. It features a subtle nutty flavor with a mildly chewy texture, making it ideal for digestion and cholesterol regulation, while its rich antioxidant content helps protect against cancer and heart disease.

Wild Rice
Technically not rice but rather the seed of an aquatic grass, wild rice is native to North America and used widely by native American cuisine. With a nutty flavor and chewy texture that provides protein, fiber, vitamins and minerals including Thiamin Riboflavin Niacin Magnesium

Sushi rice
Sushi rice is a short-grain variety commonly used in Japanese cuisine and features sticky textures with subtle sweetness, making it the ideal ingredient for making sushi rolls. Sushi rice also provides sustained energy sources.

Arborio rice
Arborio rice is a short-grain variety often used to make risotto. With its high starch content and creamy texture, arborio is a good source of carbohydrates – often seen in Italian cuisine!

Sticky rice
Sticky rice (sometimes known as glutinous rice) is an East and Southeast Asian staple that boasts sticky textures for sweet and savory applications, like sushi and mango sticky rice dishes. As an energy booster and carb source, sticky rice provides sustained energy levels over a prolonged period.

Calrose Rice
Calrose is a medium-grain variety of California grown rice. Distinguished by a slightly sticky texture, this medium grain variety can be used in sushi rolls and other Asian dishes as an important source of carbohydrates with low amounts of fat content.

Camargue Red Rice
Camargue red rice is an aromatic variety grown in southern France’s Camargue region and known for its distinct, nutty flavor and slightly chewy texture. Rich in antioxidants and fiber content, Camargue red rice makes an excellent snack choice.

Bhutanese Red Rice
This variety of red rice grown in Bhutan boasts a distinctive nutty taste and slightly chewy texture. Rich in fiber and antioxidants, Bhutanese red rice makes an ideal way to stay full for hours on end.

Wehani Rice
Wehani rice is an aromatic type of fragrant grain with nutty undertones and a slightly chewy texture, popularly used for salads and pilafs. A good source of fiber, Wehani provides sustained energy during each bite.

Texmati Rice
Texmati is an aromatic variety of rice grown in Texas that offers a distinct nutty taste with a slightly chewy texture, providing an excellent source of carbohydrates in Southwestern dishes.

Rice is a staple food consumed by billions of people around the world and offers many health benefits. Some of its advantages are:

Energy: Rice is a rich source of carbohydrates, the primary energy source in our bodies. As such, it quickly releases energy for quick energy boosts in athletes or those needing an instant energy boost. This makes rice an ideal food choice when energy needs arise quickly, such as during athletic competition.

Digestive Health: Rice provides essential fiber that aids digestion. Fiber promotes regular bowel movements, prevents constipation and lowers the risk of colon cancer.

Weight Management: Because rice is low-fat and cholesterol free, it makes an excellent food choice when it comes to managing weight. In particular, brown rice provides ample amounts of fiber that can keep you feeling full for longer and help reduce snacking between meals.

Cardiovascular Health: Rice contains low levels of sodium, making it an excellent way to keep blood pressure under control and lowering risk for heart disease and stroke. Plus, potassium-rich grains like this one have even been known to lower risk.

Cancer Prevention: Rice contains antioxidants such as phenolic compounds and vitamin E that help the body combat free radicals that damage cells, potentially leading to cancerous development.

Bone Health: Rice contains high concentrations of magnesium, an essential element for supporting strong bones. Furthermore, its high content of phosphorus strengthens both teeth and bones further.

Skin Health: Rice is an excellent source of essential vitamins and minerals such as vitamin B and zinc that contribute to maintaining healthy skin, while its antioxidants may protect it from free radicals that could lead to early aging.

Gluten-Free: Rice is naturally free from gluten, making it an ideal food choice for people living with celiac disease or gluten intolerance.

Versatility: Rice is an adaptable food, suitable for various preparation methods ranging from basic boiled grains to pilafs and casseroles – even dessert dishes like rice pudding.


Rice is an incredibly nutritive and versatile food with numerous health advantages, from providing energy to aiding digestive health. There are so many varieties available that finding one to fit your tastes and diet requirements shouldn’t be hard. If you want a tasty yet nutritious meal, consider including rice in your diet plan especially the Brown Rice. Next time you are shopping for groceries, take note that there may be different kinds of rice that might suit your needs and try incorporating new types into your diet to see their benefits – not only can this add variety to meals but it can also provide valuable nutritional support.

It’s worth noting that while rice is a staple food in many countries, it’s important to consume it in moderation as excessive consumption of rice can lead to weight gain and other health issues. However, when consumed in moderation, rice can be a valuable source of energy, fiber, vitamins, and minerals.

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