4 Types of Rice and Their Benefits for Health

Kapanlagi.com - Rice is a staple food for the Indonesian people and is a mandatory food that must be consumed. Because for the Indonesian people, someone has not eaten if they have not consumed rice. The rice that is widely consumed by the Indonesian people is white rice and also red rice, which comes from red rice and white rice. But besides these 2 types of rice, it turns out that there are several other types of rice.

These types of rice certainly have many benefits and different functions for the body. Curious about what are the benefits of rice? According to various sources, here are 4 types of rice along with their benefits that you must know. There may be one type of rice that is suitable for your body's needs. Let's check it out.

1. White Rice

White rice (credit: Pixabay)

The first type of rice is white rice. This rice can be found in various parts of Indonesia, because white rice is the staple food of the Indonesian people. The white rice that we often consume is one of the rice varieties that has a high carbohydrate content, which is why it becomes one of the staple foods.

In 180 grams of white rice, there is at least 50 grams of carbohydrates. However, unfortunately, the carbohydrates found in white rice do not have a high fiber content, but rather more sugar and starch content. That is why people with diabetes are not recommended, or even prohibited, from consuming too much white rice.

However, despite that, there are also several nutrients found in white rice. These nutrients include vitamins B1, B2, B3, B6, protein, iron, phosphorus, selenium, manganese, and magnesium. For example, vitamin B1 is good for body metabolism, magnesium helps in bone formation and muscle contraction, and manganese is essential for brain function, nervous system, and enzymes in the body.

But it is important to remember that white rice is not good to be consumed excessively due to its high sugar content. It is advisable to provide the appropriate portion every day to provide sufficient energy for the body.

2. Brown Rice

Red rice (credit: Pixabay)

The second type of rice is brown rice. Brown rice is also widely consumed in Indonesia and is the second most commonly consumed staple food. Unlike white rice, brown rice has higher fiber content and lower sugar content. That's why brown rice can provide a feeling of fullness for a longer time and is often used by someone who is on a diet.

Brown rice has many contents such as vitamin B6, fiber, iron, and zinc. The fiber content in brown rice is 6 times higher than white rice, then there is iron content that is 2 times higher than white rice, and zinc content that is 6 times higher than white rice. The benefits of brown rice are also numerous, such as maintaining weight, controlling blood sugar, maintaining immune system, maintaining bone health, natural antioxidants, and maintaining heart health.

Not only that, the glycemic index of brown rice is very low so it will not cause a spike in blood sugar levels. And it is very suitable as a staple food for people with diabetes and those who want to have a healthy diet.

3. Black Rice

Black rice (credit: Pixabay)

Black rice is one type of rice that also has many benefits for the body. This rice is consumed less by the Indonesian people, usually those who are on a diet consume black rice. Despite its black color, it turns out that this rice has many contents, KLovers.

Black rice contains many contents such as high antioxidants, high protein, rich in vitamins and minerals, and gluten-free. In fact, in a study conducted by Zhimin Xu, a professor of food technology at Louisiana State University, it was stated that one tablespoon of black rice contains antioxidants, fiber, and vitamin E that are much higher than blueberries in the same amount.

Even the vitamin content in black rice consists of vitamin E, B1, B2, B3, B6, zinc, magnesium, and phosphorus. That is why consuming black rice can prevent us from various diseases such as heart disease, diabetes, high blood pressure, and obesity. Black rice can also provide us with good digestion, liver detoxification, and improve brain function.

4. Brown Rice

Brown rice (credit: Pixabay)

And the last type of rice is brown rice, which is also one of the rice varieties that has many benefits. However, brown rice takes longer to cook than white rice. Brown rice has many benefits due to its content of carbohydrates, fiber, vitamin B complex, phosphorus, phenol, selenium, manganese, potassium, and magnesium.

It is the content in brown rice that provides many benefits, such as reducing the risk of colon cancer, preventing heart disease, preventing breast cancer, lowering cholesterol, controlling blood sugar, strengthening bones, strengthening the nervous system, maintaining the digestive system, and maintaining weight. That is why brown rice is consumed by someone who is on a diet.

Those are the 4 types of rice along with their content and benefits. All types of rice have their own roles in the body and contribute to good health. Excessive consumption of anything will not produce good results. Therefore, whatever type of rice is consumed, it is advisable to measure it properly so that it can function well in the body.

(kpl/dhm)