The Wellness Benefits of Red Rice By Fred Decker Updated on November 21 Although the majority of rice consumed in the United States is white, exotic and colorful varieties are becoming increasingly available in specialty stores and even supermarkets.
Rices colored black, dark purple, and red are whole grains, like brown rice, with their bran intact. Red rice shares the same qualities that make brown rice such a healthy food option. Similar to other types of rice, one cup of cooked red rice requires approximately 1/3 cup of uncooked rice. This quantity of rice cooked with water contains approximately 200 calories and 48 grams of total carbohydrates, or 16 percent of the daily value based on a 2,000-calorie diet.
In addition, it contains 3 grams of dietary fiber, or nearly 10% of the DV, and 4 grams of protein, or 8% of the DV. These values are comparable to those of brown rice and significantly higher in fiber than those of white rice. One cup of cooked red rice contains 80 percent of the Daily Value for manganese, a mineral that aids in fat and protein metabolism.
It is also a significant source of magnesium, phosphorus, and molybdenum, providing at least 20% of the daily value for each mineral. It also contains zinc and potassium, albeit in smaller amounts, accounting for 6 percent and 4 percent of their respective daily values. Red rice derives its color from anthocyanins, the same group of phenolic compounds that give radicchio, purple cabbage, and red onions their distinctive red and purple hues.
In recognition of the significance of these molecules to the normal functioning of the body, scientists classify them with other closely related substances as “bioflavonoids.” They are potent antioxidants, and laboratory testing has demonstrated that they can enhance eyesight and inhibit tumor growth.
- The interconnected effects of anthocyanins and other bioflavonoids are poorly understood, but regular consumption of red rice and other anthocyanin-rich foods is likely beneficial.
- In numerous regions, red rice is cultivated.
- Where the Rhone meets the Mediterranean, in the Camargue region of France, a short-grained, slightly sticky red rice is produced.
Despite their geographic separation, it is very similar to Bhutanese or Himalayan red rice. Thai red rice, also known as “cargo rice,” is a long-grain variety comparable to jasmine rice. All three possess an earthy red hue and a delectable nuttiness. There is also an American variety, the burgundy-colored Colusari rice of California.
- They can all be prepared similarly to brown rice, using approximately 2 cups of liquid per cup of rice.
- References Writer Bio Fred Decker is a certified food safety trainer and trained chef.
- Decker has contributed to the Saint John, New Brunswick Telegraph-Journal and Canada’s Hospitality and Foodservice journal.
A graduate of Memorial University of Newfoundland and the Northern Alberta Institute of Technology, he has held positions selling computers, insurance, and mutual funds. The Wellness Benefits of Red Rice
What is the caloric content of 100 grams of red rice?
04 /6 Red rice – This variety of rice gets its rich colours from an antioxidant called anthocyanin. Red rice is also loaded with fiber like brown rice, additionally, it contains a considerable amount of iron, which can help to reduce inflammation and lower blood pressure.
This kind of rice is even beneficial for all those trying to shed kilos as red rice takes a longer time to digest, as a result it keeps you fuller and prevents you from munching on unhealthy foods. Red rice contains 455 calories per 100 grams, but due to its nutrient content, people are increasingly incorporating it into their diets.
Red rice is loaded with flavonoids like anthocyanins, apigenin, myricetin and quercetin. It can help the body prevent the growth of cancerous cells and reduce the risk of heart diseases and diabetes. readmore
Controls diabetes – Because it helps regulate insulin levels, red rice aids in controlling diabetes. Red rice’s low glycemic index aids in sugar control and is beneficial for diabetic patients.
What is red rice’s disadvantage?
Contraindications: – Although red rice is an excellent variety of rice, it should not be consumed in excess. Although there are no side effects per se, excessive consumption can cause severe stomach discomfort, pain, and indigestion. If you’ve just started eating red rice as part of a diet and are experiencing severe stomach pain, gas, and heartburn, stop eating it for a few days and resume eating it later.
Before cooking, soak the rice for at least 30 minutes. Consuming red rice that is undercooked may cause indigestion, stomach pain, etc. If you have never consumed red rice before and wish to incorporate it into your daily diet, begin with a small amount. Utilize only aged rice, as its nutritional value is exceptional.
If you are pregnant or have severe constipation, do not consume it or consult your nutritionist.
Research shows that black rice has the highest antioxidant activity of all the varieties, making it a nutritious choice ( 7 ). Antioxidants are compounds that protect cells from damage caused by an excess of molecules called free radicals, which contribute to a condition known as oxidative stress.
Is red rice superior to brown?
Undoubtedly, rice is a staple food in the Philippines. Restaurants offering “unli-rice” (all-you-can-eat rice with your meal) are sufficient evidence of the nation’s rice obsession. Some of our sweet treats, such as biko and suman, also contain rice. Given the amount we consume, it makes sense to select the healthiest rice possible for our diet.
While white rice is the most popular variety, it has the lowest nutritional value when compared to other varieties. Now is the time to consider brown, black, and red rice varieties. The Complication with White Rice As with other white foods such as pasta and bread, white rice is more processed than other varieties.
During the refining process, the bran, germ, and husk are removed, revealing the familiar white, smooth grain. However, this process also removes the majority of white rice’s nutrients, which are primarily found in the discards. Rinsing the rice prior to cooking may further diminish its nutritional value.
And because white rice lacks bran, it also contains significantly less fiber, which has two consequences: 1) It has a higher glycemic index than other types of rice, causing a greater spike in blood sugar and making it less ideal for those with diabetes; and 2) you become hungrier more quickly, which can lead to overeating and weight gain over time.
Rice and Gleam! You can obtain greater health benefits by substituting other varieties of rice: Uncooked brown rice. Because it retains some of the outer layers, brown rice has a chewier texture and a nuttier taste. It has undergone minimal processing, with the bran and germ layers untouched.
Thus, it retains its fiber content as well as the majority of the rice’s vitamins and minerals: thiamine, which is good for your nervous system, muscles, and heart, among other organs; iron, which helps eliminate fatigue; calcium, which helps maintain strong bones; magnesium, which can help keep your stress levels in check; and potassium, which is good for heart health.
The caloric and carbohydrate content of brown rice are not drastically different from that of white rice. However, brown rice contains more protein than white rice, which, along with its fiber content, makes you feel fuller for a longer period of time.
Brown rice This type of rice is also known as purple rice or forbidden rice because, according to legend, it was restricted to ancient Chinese royalty only. The phytochemicals in the bran give black rice its distinctive, dark color. Black rice is rich in antioxidants, so it can aid in the fight against free radicals that can damage cells and lead to chronic diseases.
In a presentation at the 240th National Meeting of the American Chemical Society, associate professor Zhimin Xu of Louisiana State University stated, “One teaspoon of black rice bran contains more health-promoting anthocyanin antioxidants than one teaspoon of blueberries, but with less sugar and more fiber and Vitamin E antioxidants.” Similar to brown rice, the nutty, earthy flavor of black rice contains more fiber and protein than white rice and a lower glycemic index.
Similar to black rice, red rice is colored by anthocyanins. Red rice may aid in the prevention or treatment of heart disease, diabetes, and even cancer, according to research indicating that it contains 10 times more antioxidants than brown rice. The conclusion? Black and red rice appear to have more antioxidants than brown rice, but all three are nutritionally superior to white rice.
If you dislike the flavor and texture of brown, black, and red rice, you can gradually become accustomed to it. Mix a small amount of your preferred variety with white rice, then gradually increase the amount of the other variety until you’ve eliminated white rice.
- At Healthy Options, brown, black, and red rice are all available.
- Sources: https://www.huffpost.com/entry/make-the-switch-why-brown b 8304558 https://www.healthline.com/nutrition/healthiest-rice https://www.huffingtonpost.com.au/2016/04/29/types-of-rice n 9802746.html https://nutritionfacts.org/2018/12/18/black-and-red-rice-are-better-than-brown-which-is-healthier-than-white/ This information is provided for educational purposes only and is not intended as medical advice.
Always consult your physician or a qualified healthcare provider with any health-related questions or concerns. Consult your physician before beginning any diet or exercise program. Never disregard or delay seeking medical advice on the basis of something you have read or heard in this article or on the internet.