Facts of Black, Red, Brown, and White Rice

Here in the Philippines, rice is our staple food. We often heard from our fellow Filipino that “I can’t live without rice”. We are raised in a culture where a meal is not complete without rice. Like other foods, rice has variety and color, let us discover the facts about the different varieties of rice available in our country.

Black rice, also known as purple rice, the color of this rice is due to the presence of phytochemicals in the bran. This variety is rich in protein, fiber, and vitamin E antioxidants content. Research suggests that black rice contains the maximum number of antioxidants of all the varieties of rice and has a low glycemic index.

Antioxidants protect cells from damage caused by free radicals, which results in chronic diseases like certain cancers and mental decline. One hundred (100) grams of black rice contain 335 calories, still, it is considered excellent for those trying to lose weight and control their blood sugar level (India Times, Health and fitness).

Red rice is different because it contains compounds called anthocyanins. The fact that red rice contains anthocyanins is a big positive as you’re getting more nutrients. You can buy red rice with the hull removed or with the hull still present. Red rice has a pretty similar calorie content to the other rice, for 100 grams of uncooked red rice, there are 360 calories. Fiber content is much higher at 6.2 grams per 100 grams.

Brown rice has the outer hull removed but it still has the bran layer and germ. What this means is there are a lot more nutrients that are still left in the rice. It is also a good source of zinc. When looking at the fiber content, brown rice has 3.1 grams of fiber per 100 grams according to Mc Leod.

Finally, white rice is the most common type of rice used in the Philippines. It is highly processed with the husk, bran, and germ removed for the purpose of increasing its shelf life. The polishing process strips away the essential nutrients which results in less protein, antioxidants, and other essential nutrients like thiamine and B Vitamins. Due to less fiber content white rice is less filling.

Now we already know the facts about the different varieties of rice, it is good to know that we have a lot of healthy choices for our main source of carbohydrates. (ND II Irene M. Umagap, RND)