The 5 Healthiest Types of Rice and What Makes Them Better for You

Rice is a staple in kitchens across the globe but not all rice is created equal. While every variety offers carbohydrates and some essential nutrients, some types provide significantly more fiber, antioxidants, protein, and heart-healthy minerals than others.

Whether you're managing your blood sugar, focusing on gut health, or just want to add more nutrition to your plate, here's a closer look at the five healthiest types of rice and what makes each one worth trying.

1. Brown Rice

Best for: Blood sugar balance, digestion, and heart health

Brown rice is a whole grain, meaning it retains its bran and germ, where most of the fiber, vitamins, and minerals live. With 3.5 grams of fiber and 5 grams of protein per cup, it's a filling and nutritious alternative to white rice.

Benefits:

• Lower glycemic index (GI) helps regulate blood sugar

• High fiber supports digestion and gut health

• Contains heart-friendly nutrients like magnesium and manganese

• Linked to lower risk of type 2 diabetes and colon cancer

One downside? Brown rice may contain more arsenic than white rice due to the intact outer layers. Soaking, rinsing, and cooking it in excess water can help reduce arsenic levels.

2. Black Rice

Best for: Antioxidant boost and anti-inflammatory benefits

Also known as “forbidden rice,” black rice is rich in anthocyanins—the same powerful antioxidants found in blueberries. This pigment gives the rice its deep purple-black color and its ability to fight oxidative stress.

Nutritional Highlights (per cup):

• 200 calories

• 5g protein

• 3g fiber

• 1.2mg manganese

• 150mg phosphorus

Benefits:

• Rich in antioxidants that protect against cell damage

• Supports heart and brain health

• Helps regulate blood sugar

• Mildly sweet and nutty flavor makes it great in grain bowls or salads

Black rice is one of the highest-ranking rice varieties for cancer-fighting compounds, according to research.

3. Red Rice

Best for: Anti-inflammatory support and bone health

Red rice gets its vibrant hue from proanthocyanidins, antioxidants with anti-inflammatory properties that support metabolic and cardiovascular health.

Nutritional Highlights (per cup):

• 215 calories

• 5g protein

• 3g fiber

• 160mg phosphorus

• 1.4mg manganese

Benefits:

• May reduce risk of heart disease and type 2 diabetes

• Supports bone and metabolic health

• Whole grain structure slows sugar absorption

• Contains magnesium to help regulate blood pressure

With its rich, nutty flavor and chewy texture, red rice pairs well with roasted vegetables or spicy stir-fries.

4. Wild Rice

Best for: Higher protein intake and antioxidant protection

Wild rice isn’t technically a rice it’s a semi-aquatic grass but it still earns a place on this list. It offers more protein per cup than other rice types, with a naturally low calorie count.

Nutritional Highlights (per cup):

• 166 calories

• 6.5g protein

• 3g fiber

• 1.3mg zinc

• 52mg magnesium

Benefits:

• High in antioxidants that fight aging and inflammation

• Naturally low in fat and calories

• Supports digestion with its fiber content

• Great for gluten-free, high-protein diets

Its earthy flavor and chewy bite make wild rice ideal for soups, pilafs, and grain-based salads.

5. Enriched White Rice

Best for: Low-fiber diets or digestive sensitivity

White rice is refined, meaning the bran and germ are removed, along with much of the fiber and nutrients. However, it’s often enriched with added iron, thiamine, niacin, and folate to replace some of what was lost.

Nutritional Highlights (per cup):

• 205 calories

• 4.3g protein

• 0.6g fiber

• 90mcg folate

• 1.9mg iron

Benefits:

• Easier to digest for people with IBS or IBD

• Fortified with key nutrients like folate, important during pregnancy

• Long shelf life and neutral flavor

While not as nutrient-dense as whole grains, white rice can be part of a healthy meal when combined with vegetables, legumes, and lean protein.

What About Golden Rice?

Golden rice is a genetically modified rice developed to combat vitamin A deficiency in developing countries. It contains beta-carotene, which the body converts into vitamin A an essential nutrient for immune health, vision, and skin.

Packaged Rice Blends: Healthy or Not?

Always read the labels. Some packaged rice mixes contain high levels of sodium, preservatives, or added sugars. Choose blends with simple ingredients and minimal additives.

Tips for Choosing and Cooking Healthier Rice

• Rinse before cooking: This helps reduce arsenic and starch.

• Try soaking: Soaking for a few hours can lower the glycemic index.

• Cook with lemon juice or vinegar: Acidic additions can reduce blood sugar spikes.

• Add variety: Rotate between rice types to get a broader nutrient profile.

• Pair smartly: Serve rice with vegetables, healthy fats, and lean proteins for a complete meal.

The Bottom Line

Whole-grain varieties like brown, black, red, and wild rice offer more fiber, protein, and disease-fighting antioxidants than enriched white rice. While white rice isn’t without merit, choosing more colorful, whole-grain rice varieties most of the time will give your meals a nutritional edge.

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