Rice is such a staple. You can eat it with everything from sushi to burritos, curry to stir fry. Basically, it’s tasty, cheap, and ultra versatile. But between brown, white, wild, and black, there are so many types. How do you know which to use? They are all a great source of carbohydrates, but they each have unique merits, as well. So, which is right for you? Find out below!

Brown Rice

One cup of brown rice has 216 calories, 5 grams of protein, and 3.5 grams of fiber. Brown rice is known to have high levels of nutrients and antioxidants that help prevent Alzheimer’s disease by affecting the growth and activity of the neurotransmitters. It is also high in magnesium, which supports bone health. In addition, it is rich in phytonutrients, which have anti-inflammatory properties and are naturally found in plants. 

Wild Rice

One cup of wild rice contains 165 calories, 6.5 grams of protein, and 3 grams of fiber. It is also higher in protein, fiber, iron, and copper, and lower in fat, zinc, manganese, and calcium than its brown counterpart. Because it is a complete protein, it is a great option for vegetarian dishes. Its antioxidant and fiber content makes it a great cancer-fighting food. 

Black Rice

One cup of black rice has 170 calories, 4 grams of protein, and 1 gram of fiber. It also contains high amounts of antioxidants due to the purple anthocyanins, which are also found in blueberries and other purple/blue foods. These antioxidants fight free radicals, reduce inflammation, and aid cardiovascular and brain function. 

White Rice

One cup of white rice contains 205 calories, 4.25 grams of protein, and 0.6 grams of fiber. The germ and bran of the grain is removed, and this decreases the nutritional value and increases the glycemic index. The higher the glycemic index, the more your blood sugar will spike. Therefore, it is not the best option if you struggle with blood sugar problems.

If it wasn’t already obvious, when it comes to choosing which rice to cook with, there is no wrong choice. They all have similar nutritional properties, even though they contain slightly different quantities of vitamins and minerals. The bottom line: pick what you like the best – or simply eat a variety of grains to reap all the benefits!

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