Rice is the most integral part of the South-East Asian Diet. In India, Rice is the staple grain owing to its various nutritional benefits. We, Indians, love rice culturally and as a part of a richly flavorful diet and recipes. Rice almost goes well with various Indian dishes such as curries, a variety of rice recipes and many more and it’s almost impossible to imagine an Indian feast without rice! While Rice is abundant and a staple in India, it’s consumed widely for its authentic quality that rings home and bonds traditions. Indian Food aesthetics always stands out for our richly flavourful curries and easy to eat rice counterparts. But, that’s not all, Rice is also consumed for its superior quality and its nutritional values which fit well with our body types and climate conditions. Giving up Rice in our meal would sound very boring and bland. Here, we break down some unique benefits of different types of Indian rice that make it a go-to meal across the nation.

Basmati Rice

Being the most popular rice variety throughout India, Basmati rice has potent nutritional benefits that make it a perfect carbohydrate source, even for people who are on a diet. On the other hand, Basmati rice has also a sweet taste which goes well with many Indian dishes like Pulav, Biryani and Ghee Rice. Basmati rice also gives you a balanced energy flow, which keeps you energized for most of the day. A cup of Basmati houses 20 per cent more fibre than other varieties of rice, which makes it a perfect source of simple carbohydrates for people dealing with diabetes, obesity and other ailments.

Found abundantly in South India, Basmati holds a special place in the south Indian diet for its unique sweet taste and ‘aromatic smell’. With all these special qualities, Basmati continues to flood all the Indian Supermarkets and online stores. 

Basmati comes in two variants – brown and white and the grains are long and thin making it look a little elegant. The uniqueness of Basmati makes it the most loved rice type in the country,  especially for Biryani lovers!

Polished White Rice

Most Indian families consume polished white rice varieties for their easy digestion capabilities and quick energy-providing components such as quality carbohydrates. White rice also serves as the best companion for health ailments. A cup of white rice porridge can smoothen digestive disorders and dysentery, gives quick energy in times of fever, common cold and even morning sickness. Consumed mainly for its versatility, easy availability and easy digestion properties, White rice also soothes the skin against Small Pox, burns, Measles, heat and scalds. White rice is very easy to eat and digest, that’s why paediatricians recommend white rice for even young children and toddlers.

A cup of white rice (150 grams) consists of about 5 grams of protein. Most of the white rice undergoes processing in order to be perfect on our plates, which might make the rice low in nutrition. At any rate, from authorized mills and leading producers, rice quality is not compromised. 

Some other good White rice varieties include:-

Jasmine Rice 

With long grains and floral aroma, Jasmine rice is very prevalent in the South-East Asian areas. This rice variety is the healthiest rice for its rich amino acid components. The white variant of this rice goes well with seafood and coconut. 

Sona Mansoori Rice

A hybrid variant of Sona and Mansoori grains, it’s richly aromatic and flavorful white rice that’s typically grown in Karnatka and other nearby South Indian states. Sona Mansoori rice is fluffy and dense in high-quality carbohydrates. 

HMT Rice

With a smooth texture and distinct fragrance, HMT rice is a super alternative to Basmati rice. It has a grainy texture that makes it palatable and it’s best suited for all traditional south Indian dishes such as porridge, variety rice recipes. It comes with a low-glycemic index value, which makes it also suitable for people with health ailments/ diet etc.

Brown Rice

Indian Brown rice is the most healthy and valuable rice that has high-quality fibres. The presence of fibres in brown rice makes it a complex carbohydrate source and makes it a suitable component for people aiming for a healthy lifestyle. More importantly, this rice contains oil which consists of good cholesterol. This, in turn, will make sure your bad cholesterol is eliminated from the body and it also helps restore normal blood pressure. Brown rice releases sugar into the bloodstream slowly, that’s why it’s often consumed by people who are very health conscious or someone who’s looking to cut down weight.

Brown rice offers tremendous nutritional benefits that make it an astounding choice for an everyday healthy replacement for conventional/high-calorie meals. But it’s often pricey and not generally used for mass consumption, gatherings, restaurants, mess etc. 

Red Rice 

Red rice is often positioned as diet rice for its dense nutrition and less appealing taste. Red rice is abundant with Iron and Vitamin B6 content, which helps in maintaining serotonin. It also stimulates the production of RBCs (Red Blood Cells) and also in the production of DNA. A cup of Red rice (150 grams) roughly contains about 10 grams of protein and high-quality fibre. 

Red rice is also packed with anti-inflammatory and anti-bacterial properties. Its major component is anthocyanin, which promotes good blood flow, improves vision, and diabetes and even reduces the risk of cancer cells. 

While red rice is considered very healthy, it’s also nearly pricey. Red rice is not consumed by a lot of the population, as it is seen and consumed only for health and fitness needs. 

Black Rice

Having more anthocyanin antioxidants than blueberries, Black rice is more customary in East Asian culture. It’s very nutrient-dense, hence it’s costlier than other varieties of rice. It has the most protein content – 9.5 grams per 100 gram and more fibre than any other Indian rice variety. Black rice is beneficial for people suffering from diabetes, Alzheimer’s and many complex illnesses.

Black rice is naturally gluten-free and heart-friendly as it eliminates bad cholesterol. Black rice is also found beneficial for people suffering from poor sight or even cures cancer cells. 

While other traditional white rice varieties are cheaper and satiating, red and black varieties are consumed widely for their fascinating nutritional values. 

It boils down to you!

As we saw, Indian rice varieties have their unique benefits and it’s only your choice to make the choice based on your imminent needs. Not taking in mind what type of rice it is, here are a few tips to choose the best quality rice,

• Always make sure the colour of the rice is even
• Look for consistency in texture and grain size
• The taste and aroma of the rice are primary any day!
• Make sure it’s free from dust, pollen and other impurities
• Most importantly, always choose trusted sources and mills with a good history

Whether it’s Biryani you’re craving, or it’s your new year resolution to make yourself fit and healthy, Indian rice varieties are versatile and abundant enough for you to choose from, based on your need. Rice is an excellent source of energy that continues to be our staple. While choosing rice is easy, one should always be careful in choosing the right vendors and producers.