Rice is an inseparable part of the daily Bengali diet. But among health-conscious people a common idea is that rice means carbohydrate, and carbohydrate means weight gain and higher blood sugar. So many switch from white rice to brown or other kinds. The truth is that not all rice has the same nutritional value: how healthy it is depends on the type of rice, its processing and how much it is polished.

According to experts, rice contains more than carbohydrate. It can also hold fibre, B vitamins, magnesium, phosphorus, iron and other important minerals. But the more rice is polished, the more of its outer coat, the bran layer, is lost, and that layer holds most of the nutrients. Choosing the right rice matters, and eating it in moderation matters just as much.

Black rice is regarded as one of the most nutrient-rich kinds. It usually reaches the market unpolished, so its natural nutrients stay intact.

This deep black or purple rice contains anthocyanin, which acts as a strong antioxidant. It also has good amounts of fibre, iron, vitamin E and various minerals. Eating black rice regularly may help reduce inflammation, prevent cell damage and support heart health in the long run.

Red rice is also relatively lightly processed. It contains fibre, iron, magnesium, antioxidants and B-complex vitamins.

For those who want to stay full longer or get energy slowly, red rice can be a good option. It slows digestion somewhat, which helps keep swings in blood sugar in check.

Brown rice has become much more popular in recent years because it is not polished and its outer bran layer stays intact.

It contains fibre, magnesium, phosphorus, healthy fats and various vitamins. Because it is digested slowly, it keeps hunger at bay for longer, making it a good choice for weight control or a balanced diet.

Basmati rice is popular not only for its aroma but also for its relatively low glycaemic index. There are two kinds, white and brown. Brown basmati has more fibre and minerals because it is less processed. White basmati is polished, but it contains relatively more amylose, so it is digested somewhat more slowly than ordinary white rice.

Basmati is mostly used for biryani, polao or fried rice, but it can also be eaten in moderation as an everyday food.

White rice is the most eaten in our country. But because it is the most heavily polished, its nutritious outer layer is almost entirely removed, so fibre, vitamins and many minerals fall considerably. Its advantages are that it cooks quickly and is easily digested.

So there is no need to give up white rice altogether. Eaten in moderation with lentils, vegetables, fish, eggs or meat, it can become part of a balanced meal.

If you want the most nutrition, eat black or red rice. Brown rice is also good for every day. Basmati can be a good choice for its taste and relatively low glycaemic index. And if you eat white rice, control the amount and try to eat it with protein and vegetables.

A healthy diet is not decided by the type of rice alone. How much you eat, what you eat it with and how you live day to day matter just as much.

The article cites Healthline and Harvard Health as sources.

Source: Jagonews24. First published in Bengali on The Agro News.