Choosing the right rice

There are dozens of options out there when it comes to rice.  A quick walk down the rice aisle makes you realize just how many options there are.  You’ll find a variety of different textures, colours, shapes and flavours.  To help you with your decision making task I’ve provided you with some nutritional information on a few of the more popular choices available.  

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White Rice:  This is the most commonly used rice (which is available in long and short grain), but it’s also the least nutritious.  White rice starts out as brown, but has the bran content, husk and germ stripped from it and is finished up by being bleached.  This processing eliminates nearly all the valuable nutrients.  That’s why white rice is generally enriched with some of the nutrients that have been removed, those being Vitamin B1, B3 and Iron.

Brown Rice:  Like white rice, brown is also available in long and short grain but is a much healthier whole grain option.  Brown rice contains nearly four times the amount of fiber as white rice.  What’s so great about that?  Fiber helps slow down the conversion of carbs to glucose in the blood helping to stabilize blood sugar.  Brown rice also has a lower glycemic load, and the mineral content in comparison to white rice is much higher.  You may notice brown rice takes a little more time to cook, that’s due to a lower content of starch.

Wild Rice:  Although technically considered a grass, wild rice is still commonly sold in the rice category.  For some, wild rice’s nuttier flavour can be a surprise, but that doesn't mean it shouldn’t make an appearance on your plate from time to time.  Wild rice contains more protein and has higher levels of Vitamin A and Folic Acid.  Cooking time, like brown rice, is also a little longer.  Wild rice does have a lower mineral content compared to brown rice but has more Omega-3 fatty acid.  There is actually a good ratio of the heart-healthy Omega-3 and Omega-6 fatty acids.  

Jasmine & Basmati:  These two aromatic and flavourful rices are available in a white or brown variety.  Like the process to make white rice, these two rices are also stripped of nutrients in order to create the white option. Nutritionally speaking, the brown rice option is the healthier way to go.  Both brown jasmine and basmati are richer in fiber, which can have a positive effect on the waistline!  Brown basmati also contains the highest amount of iron compared to the other choices.  When it comes to calorie content of both jasmine and basmati, that depends on if you decide to go with the white or brown.  The white rice option will likely be lower in calories but I always recommend the brown rice variety as the healthier choice.    

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.