What’s the healthiest way to eat rice?

In this episode of the Nutrition Diva podcast, I break down the differences between all the different types of rice. Which are most nutritious? Easiest on your blood sugar?

Nutritional comparison of rice varieties

1/2 cup, cookedCalories (kcal)Protein (g)Fat (g)Carbs (g)Fiber (g)Mg (%DV)
White, long grain1052022<12.4%
White, short grain1352029<12.1%
White, converted95202111.8%
Basmati (white)902021<12.4%
Jasmine (white)1052022<12.4%
Brown, long grain12531261.59.8%
Brown, medium grain1102123210.7%
Brown, converted11521241.37.6%
Black rice11531231~
Red rice11021232~
Wild rice8530181.56.5%
Haiga1022021<1~
Glutinous (sticky) rice852018<11%

6 thoughts on “What’s the healthiest way to eat rice?

    1. I’d really like to know the answer to this as well, since I’d assume it to have a notable difference in the form that the starch takes, and possibly how quickly it converts to blood sugar. Also, I think there are many who eat some form of sticky rice as their primary variety. I know there are certain types that are prized for their easily accessed, glutinous qualities, and I don’t know the cultural or historical prevalence, but I know that it features prominently in Japanese cuisine, as in sushi, as well as in dessert contexts, which might not be relevant to this episode, but some culinary contexts don’t just call for different varietals, but also different practices of preparation, which , I suspect, impact their placing on the glycemic index or otherwise relate to surface area and rates of conversion to every in the body. Just the act of washing the rice before cooking (something called for in certain preparations and discouraged in others, has an effect on the texture and probably a profound effect on the rate of conversion by the body — certainly a tidbit of info that many would find relevant.

      1. As Max suspects, the glycemic index of glutinous rice is at the high end of the spectrum.

        As I said in the podcast episode referenced above, although different varieties of rice have varying glycemic impact (with long grain brown rice at the low and and short grain white rice at the high end), no variety of rice can really be considered a low glycemic food, as virtually all of the calories come from carbohydrate. So the amount you consume will be the bigger factor in determining effects on blood sugar.

        I’ll add the other nutritional details to the table above!

  1. Interesting to see the different ways that rice should be prepared, as well as the caloric intake for each. Would be interesting to learn more about sticky rice, if possible.

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