12 Best Rice To Eat, According To Nutrition Experts

Step into any health food store and you'll spot brown rice on the shelves. With its light tan color and nutty fragrance, this whole grain keeps the natural bran layer that white rice loses in processing.

The bran is not only for display - it is filled with antioxidants called flavonoids (apigenin, quercetin, and luteolin) that guard your body against disease.

Regular bowls of brown rice may decrease your chances of heart issues and certain cancers, thanks to these powerful compounds. People love its hearty, slightly chewy texture in everything from stir-fries to grain bowls.

It does take about 45 minutes to cook, but that extra time delivers more nutrition to your plate.

Just remember - if you're dealing with kidney problems, talk to your doctor first since brown rice contains higher amounts of potassium and phosphorus than white varieties.

This nutritious rice works beautifully in Buddha bowls, paired with roasted vegetables, or as a base for homemade veggie burgers.

Do not let the name fool you - wild rice is not actually rice but rather the seed of an aquatic grass. However, it has been cherished as rice for hundreds of years.

When you are searching for the healthiest rice for you, wild rice deserves serious attention. Each dark, slender grain delivers more protein and fiber than regular white rice, helping you feel satisfied longer after meals.

When prepared it fills your kitchen with an earthy aroma and offers a delightfully chewy bite that introduces character to any dish.

You will get plenty of B vitamins, magnesium, and manganese in every serving. Studies even show it packs up to 30 times more antioxidants than white rice.

Home cooks love blending it with sauteed mushrooms and fresh herbs, tossing it into autumn salads, or adding it to chicken soup for extra heartiness.

Opening a package of black rice reveals smooth grains that capture the light like tiny jewels. Ancient Chinese emperors once claimed this variety exclusively for themselves, earning it the name "forbidden rice."

In your kitchen, these striking grains transform during cooking, deepening to a rich purple that makes every dish visually stunning. The dark color signals its remarkable antioxidant content - particularly anthocyanins, the same compounds found in blueberries.

When cooked, black rice releases a subtle sweet aroma and develops a satisfying texture that works beautifully in both savory and sweet dishes.

Research points to its impressive health benefits, especially for fighting inflammation and potentially reducing cancer risks. Chefs often pair it with seafood or vegetables, where its dramatic color creates stunning plate presentations.

At home, try it in coconut milk-based dishes, warm grain salads, or as an unexpected base for desserts like rice pudding.

Walking through Asian markets, you might spot purple rice in both long-grain and sticky varieties. This eye-catching grain has captured attention from both home cooks and nutrition researchers for good reason.

When cooked, it maintains its distinct color while offering a pleasantly chewy texture and subtle floral notes.

Recent studies show promising results regarding blood sugar control - participants eating purple rice bread showed better post-meal blood sugar levels compared to those consuming white rice bread.

The anthocyanin content gives it both its striking color and significant health benefits. Home cooks particularly appreciate its versatility in both traditional Asian dishes and modern fusion cooking.

Try it in breakfast porridge with fresh fruits, as part of lunch bowls, or alongside grilled meats for dinner.

Despite its simpler appearance, white rice remains a pantry staple worldwide. The processing removes the outer layers, which helps it cook faster and store longer.

While it contains fewer nutrients than whole grain varieties many brands now enrich their white rice with B vitamins and iron. Its mild flavor and tender texture make it incredibly versatile - it readily soaks the flavors of whatever you cook it with.

To make it even healthier, try cooking white rice ahead and cooling it completely. This process creates resistant starch, which helps manage blood sugar levels better.

Professional kitchens often choose white rice for its reliable results and quick cooking time. At home, it excels in everything from simple side dishes to elaborate biryanis and risottos.

Remember to rinse it well before cooking to remove excess starch and achieve perfectly fluffy results.

The russet-colored grains come from places like the Himalayas and Thailand, where traditional farming techniques preserve their unique characteristics. It has a subtle, nutty aroma that hints at its dietary richness.

Red rice gets its striking color from powerful antioxidants called flavonoids. When cooked, these grains keep their shape superbly while supplying a pleasant chewiness and complex, slightly sweet flavor.

Research exhibits that red rice includes even more antioxidants than black rice, especially useful compounds like apigenin, myricetin, and quercetin.

These natural protectors assist fight inflammation and can lower risks of heart disease and diabetes. In your kitchen, red rice pairs wonderfully with bold flavors - try it with curry dishes, grilled vegetables, or in warm grain salads with roasted nuts and dried fruits.

While it takes slightly longer to cook than white rice, around 40 minutes, the distinctive flavor and extra nutrition make it worth the wait.

Step into any Italian kitchen and you'll likely find Arborio rice, the foundation of classic risotto. These pearly, oval-shaped grains contain high amounts of starch that create magic in your cooking pot.

As you slowly add hot broth and stir, Arborio releases its starches to create that signature creamy texture without using any cream. Beyond its famous role in risotto, this rice brings notable health benefits to your table.

Each serving provides good amounts of B6, iron, and magnesium, supporting everything from energy production to muscle function. The rice's digestive fiber helps maintain healthy gut bacteria, while its steady energy release keeps you satisfied longer.

Professional chefs traditionally use it for risotto, but home cooks also love it in rice pudding, suppli (Italian rice balls), and creamy side dishes.

This elegant long grain rice -traditionally grown in the Himalayan foothills- has earned its reputation as the "queen of rice." Each slender grain cooks up separately, creating light, fluffy dishes that complement rather than overwhelm other flavors.

Home cooks appreciate that brown basmati offers extra fiber and nutrients while maintaining the characteristic fragrance. The lower glycemic index means it affects blood sugar levels more gently than other rice varieties.

In your kitchen, basmati shines in pilafs, biryanis, and as a base for curry dishes. People often choose it for special occasions, where its delicate texture and aromatic quality elevate any meal.

While slightly more expensive than basic long-grain rice, its superior flavor and cooking reliability make it worth the investment.

Jasmine rice, native to Thailand, has made its mark in international kitchens for true reason. The grains cook up smooth and slightly sticky, best for soaking up savory sauce recipes and broths.

While white jasmine rice offers a smooth, natural taste, brown jasmine brings more fiber and nutrients to your plate.

In Southeast Asian restaurants, you will frequently find it served alongside curries and stir-fries, where its natural fragrance complements the overall dining experience.

Home cooks value its reliability - unlike temperamental varieties, jasmine rice consistently delivers tender, aromatic results. Keep portions moderate since it's primarily carbs, and consider brown jasmine if you're focusing on nutrition.

For best results, rinse the grains until the water runs clear, then cook with slightly less water than other rice varieties to maintain its characteristic texture.

Standing in the grocery aisle, you'll notice many brands of white rice carry the "enriched" label. This common variety goes through a restoration process where processors add back essential B vitamins and iron lost during milling.

The result gives you a quick-cooking rice that still provides important nutrients. While not as nutritionally complete as whole grain varieties, enriched white rice serves as a practical pantry staple.

Restaurants often choose it for its versatility and broad appeal. At home, it works perfectly in everyday dishes from simple rice bowls to elaborate casseroles.

Its mild flavor and tender texture make it especially suitable for young children or people with sensitive digestive systems. For better nutrition, try combining it with beans, vegetables, or lean proteins to create complete meals.

Here's something special you might discover in specialty food stores - bamboo rice. These short-grain kernels get their distinctive light green color and subtle flavor from bamboo juice added during processing.

Despite its novelty appearance, bamboo rice brings real nutritional benefits, including added B vitamins from the bamboo infusion. In upscale restaurants, chefs use it to create visually striking dishes, especially in Asian fusion cuisine.

The grains cook up sticky and aromatic, perfect for sushi or as an elegant side dish. Home cooks find it makes conversation-worthy dinner party dishes, though its higher price point usually reserves it for special occasions.

Try it in traditional Asian recipes or experiment with modern presentations where its unique color can shine.

Despite its humble appearance, parboiled rice offers unique benefits that make it worth considering. This variety undergoes a special steam-pressure process before milling, forcing nutrients from the outer layers into the grain.

You'll find it particularly popular in South Asian and African cuisines, where its firmer texture and higher nutrient retention make it a practical choice.

Restaurants appreciate its ability to stay separate and fluffy, even in steam tables.

The process also creates beneficial resistant starch, supporting better gut health and helping prevent the sharp blood sugar spikes that regular white rice might cause.

While it takes slightly longer to cook, the extra time delivers better nutrition and reliable results. Try it in pilafs, rice salads, or any dish where you want the grains to remain distinct and firm.