Rice is a food staple, and a primary crop grown all over the world. There are more than 40,000 varieties of rice that grow on every continent except Antarctica, and it is the most important grain for human consumption.

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But which one is the best for you? Here we break down the differences between red, white and brown rice so you can choose which rice is the right one for you.

White Rice

White rice starts as brown rice. A milling process removes the rice’s husk, bran, and germ. This process increases white rice’s shelf life but removes much of its nutrition, including fibre, vitamins, and minerals.

One cup of cooked rice has around 165 calories. White rice ranks high on the glycemic index as it contains lots of sugar.

Brown Rice

Brown rice is a type of whole grain rice that has the outer hull removed. Brown rice is chewy compared to white rice and has a nutty flavour. It is relatively low in calories (216 calories per cup), high in fibre and gluten-free.

Brown rice contains magnesium, phosphorus, selenium, thiamin, niacin and vitamin B6, and an excellent source of manganese.

Red Rice

Red rice derives its rich red colour from anthocyanins. Anthocyanins not only provide the rice’s unique colour, but also deliver protective antioxidant properties (10 times the antioxidants of brown rice) and anti-carcinogenic activities, which aid in cardiovascular diseases, diabetes, and cancer prevention.

This type of rice also has a nutty flavour. The soft texture goes nicely with meats or vegetables. The salad has also been a favourite dish to be added with red rice. Similar to brown rice, it also contains fibre and iron.

So which one is the best for you? That’s your decision to make. Think of what you are looking for in rice and you will find the best one for you, or you can ask a nutritionist at Okadoc with just a simple tap!