Rice is a staple food not just in India but worldwide, forming an essential part of everyday meals. While most people consume white rice, there are healthier alternatives available – brown rice and black
rice. Both are considered more nutritious, yet they differ in taste, nutritional profile, and health benefits.
Brown rice is often valued for its fibre and role in aiding digestion, whereas black rice is praised for its rich antioxidant content. Here’s a closer look at how the two compare and which one may be more beneficial for health.
Brown Rice
Brown rice is a whole grain where the bran and germ layers remain intact, unlike white rice. This makes it a good source of fibre, vitamin B, magnesium, phosphorus, and selenium. Brown rice comes with several health benefits, including digestion and blood sugar control.
Supports Digestion: Its high fibre content strengthens the digestive system.
Blood Sugar Control: With a low glycaemic index, it helps lower the risk of diabetes.
Heart Health: The presence of fibre and antioxidants supports heart function.
Weight Management: Keeps the stomach full for longer, reducing overeating.
Black Rice
Black rice, often called forbidden rice, has a deep purple or black colour due to the presence of anthocyanin, a powerful antioxidant. Here are a few health benefits of black rice:
Rich in antioxidants: Anthocyanin supports eyesight, skin, and heart health.
Diabetes-friendly: Helps in controlling blood sugar levels.
Detoxifying properties: Aids in flushing toxins from the body.
Boosts immunity: Contains vitamin E and iron, which strengthen immunity.
Key Differences
Brown rice is high in fibre, has moderate antioxidants, a mildly nutty taste, and is helpful in diabetes and heart health.
Black rice, which is dark purple to black, is medium in fibre, very high in antioxidants, has a mildly sweet and chewy taste, is effective in diabetes management, and is especially beneficial for heart health.
If your goal is weight loss, improved digestion, or better blood sugar control, brown rice is the more suitable option. However, if you are looking to boost antioxidants, support heart health, or protect eye health, black rice may prove more beneficial.
