Rice

The healthiest of all rice is brown rice. It is then followed by parboiled rice, even better if it is red, since red rice is not polished and contains more fibre. Sona masoori rice is next, and basmati rice is the least healthy of them all, since it is too polished and hence heavy on the digestive system. The whiter and longer the grain of rice, the unhealthier it is.

Identifying the Rice

Brown Rice

The process that produces brown rice removes only the outermost layer i.e. the hull of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of vitamin B1, 90% of the vitamin B6, 50% of manganese, 50% of phosphorus, 60% of iron, and all of the dietary fiber and essential fatty acids.

Brown rice as an excellent source of manganese, and a good source of the minerals selenium and magnesium.

Brown rice nutritional value:

Manganese-Energy Production Plus Antioxidant Protection

Brown Rice is Rich in Fiber and Selenium

Phytonutrients with Health-Promoting Activity Equal to or Even Higher than that of

Vegetables and Fruits

Benefits of eating Brown Rice:

Those Who Eat Whole Grains Weigh Less

Significant Cardiovascular Benefits for Postmenopausal Women

Lignans Protect against Heart Disease

Protective against Breast Cancer

Lowers Type 2 Diabetes Risk Substantially

Lowers high blood pressure

Lowers Cholesterol

Reduces Risk of Metabolic Syndrome

Reduces the severity of asthma

Reduces frequency of migraine headaches

Reduces risk of heart attack and stroke

Further Reading:
WHFoods Brown rice
The Health Benefits of Whole Grains

Parboiled Rice (Or Red Rice)

If brown rice is not available from your grocery store a close second would be parboiled rice. The practice of parboiling rice is more than two thousand years old and started in India. Parboiling is a steaming process that drives nutrients, especially thiamine, from the bran into the grain. Of course, brown rice is still the preferred choice.

Sona Masoori Rice (Short Grain Rice)

Sona Masoori is the most commonly used rice in India. This is healthier than basmati, since it is not as polished, and hence retains slightly more nutrients.

Basmati Rice