{"id":58101,"date":"2017-04-29T09:15:32","date_gmt":"2017-04-29T13:15:32","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=58101"},"modified":"2017-04-30T12:55:34","modified_gmt":"2017-04-30T16:55:34","slug":"rice-nutritional-benefits-cooking-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/rice-nutritional-benefits-cooking-tips\/","title":{"rendered":"The Healthy Cook\u2019s Guide to Every Type of Rice"},"content":{"rendered":"
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Once upon a time you may have wandered down the grocery aisle and picked up a bag of rice without a second thought. But lately the sheer variety of types can be overwhelming. And we’re not just talking brown versus white. Your average store might offer black, brown, red, white and about a dozen permutations of each.<\/p>\n

We called on McKel Hill<\/a>, MS, RD, author of Nutrition Stripped<\/em><\/a>, and founder of the NS Society<\/a> \u2014 a guide to master meal planning \u2014 to help us decode the best rice for health (and flavor!).<\/p>\n

RELATED:\u00a0<\/strong>7 Healthy Fried Rice Recipes That Won’t Put You in a Food Coma<\/a><\/p>\n

4 Healthy Rice Varieties to Start Cooking Today<\/h3>\n
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Photo: McKel Hill \/ Nutrition Stripped<\/i><\/figcaption><\/figure>\n

1. Forbidden Rice<\/h3>\n

Also known as black or purple rice, forbidden rice<\/a>\u00a0originates from Japan and gets its color from the same antioxidant that gives blueberries, acai<\/a> and eggplant their dark hues. According to Hill, it\u2018s, “slightly sweet and nutrient-dense from antioxidants and has more fiber and protein than other rice varieties.” Indeed, researchers have found that the forbidden kind\u00a0has more antioxidants<\/a> than brown. The black variety\u2019s antioxidants can help reduce arterial plaque buildup<\/a> and lower cholesterol<\/a>, says Hill. Although it’s called “forbidden,” it is popularly used in desserts<\/a> because of its sweet, nutty flavor, but you can easily swap it in a savory dish, too.
\nTry it:\u00a0<\/strong>Thai Coconut Black Rice Pudding<\/a><\/p>\n

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Photo: Heidi Swanson \/ 101 Cookbooks<\/i><\/figcaption><\/figure>\n

2. Red Rice<\/h3>\n

Similar to the forbidden kind, its red cousin<\/a> gets its hue from the same antioxidants and has 10 times the antioxidants of brown. Sometimes called Bhutanese red rice<\/a>, this crimson variety is also rich in minerals, like potassium and magnesium<\/a>, and cooks quickly (just 20 minutes, compared to 35-plus for brown). Red rice has a rich flavor, so it pairs well with other foods that can hold their own.
\nTry it:\u00a0<\/strong>Red Rice Salad Recipe<\/a><\/p>\n

RELATED:\u00a0<\/strong>What You Need to Know About the Kitchari Cleanse<\/a><\/p>\n

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Photo: Renee Blair \/ Life by Daily Burn<\/i><\/figcaption><\/figure>\n

3. Brown Rice<\/h3>\n

While forbidden and red refer to specific types of the grain, brown rice is a broad label for varieties that are unhulled. Every kind of white rice you can think of \u2014 from jasmine to short-grain \u2014 is brown \u00a0first<\/em> before its outer hull is removed. The bran \u2014 or outside layer \u2014 of rice contains most of its vitamins and minerals<\/a> and some of its fiber. Removing the bran changes the nutrient profile. Some research<\/a> has suggested that whole-grain varieties can lead to healthier blood sugar levels.<\/p>\n

But contrary to popular belief<\/a>, white rice isn’t significantly<\/em> more carb-rich and nutrient-poor than the brown kind. The unhulled version just has more healthy fats<\/a> and minerals than white. It also has a nuttier flavor and chewier texture.
\nTry it: <\/strong>Curry Spice Vegetable and Grain Bowl Recipe<\/a><\/p>\n

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Photo: Lindsay Ostrom \/ Pinch of Yum<\/i><\/figcaption><\/figure>\n

4. White Rice<\/h3>\n

White rice are divided into two groups<\/a>: all-purpose and specialty. The all-purpose kind, like long grain or quick cook, are interchangeable in any dish. Specialty rice, on the other hand, are best suited for ethnic cuisines, according to the Rice Association. It\u2019s also is often grown, cooked and eaten in the same location (sustainability for the win). “My favorites based on their flavor and texture are jasmine and basmati,” Hill says. “They have a beautiful texture and are light and fluffy with a subtle flavor.”<\/p>\n

RELATED: <\/strong>The Best DIY Flours for Gluten-Free Baking<\/a><\/p>\n

Here are a few specialty ones<\/a> to know:<\/p>\n