Types of Rice Explained: Nutrition, Benefits, and How to Use Them

Is rice your favourite food staple?

Rice is one of the most widely consumed staple foods in the world. It forms the foundation of traditional dishes across Asia, the Middle East, Africa, and Latin America. Versatile, affordable, and easy to prepare, rice can be served alongside savoury meals, used in desserts, or prepared as a main dish.

There are many varieties of rice, each with distinct textures, flavours, and culinary uses. In this article we’ll explore common types of rice, including white rice, brown rice, and black rice, along with their nutritional characteristics and how they can fit into a balanced eating pattern.

Types of rice and their culinary uses

The fluffy, soft white rice that is eaten with many Asian dishes actually comes in many varieties that each have their own distinct flavour and texture.  

Basmati white rice is typically used in Middle Eastern Asian cuisines – curries and pil. 

Jasmine white rice is a more fragrant, fluffy rice that is commonly associated with Chinese dishes.  

Sushi rice is made with medium grained white rice, which is shorter than the long- grained Basmati and Jasmine.  

Medium grain rice has a sticky texture, perfect for making delicious sushi rolls. 

Short grained rice is commonly used for creamy rice dishes such as Italian risotto, short grain rice absorbs lots of flavour and usually does not have distinct grains when cooked. 

Brown rice has a nuttier wheat-like flavour and a chewier texture.  

Black rice has an intense indigo colour when cooked. Its rich, beautiful colour creates many visually appealing dishes, and due to its natural, slightly sweet flavour is often used to make rice desserts such as rice puddings. As a smaller grain, it is also very versatile in place of dishes such as risotto or porridge-like foods. 

Rice nutrition and parts of the grain

Each rice grain contains three edible parts – the bran, germ, and endosperm. The most nutritious parts are the bran and germ. The germ, or “seed”, is the part which grows into a new grain. It contains the most nutrients, including B vitamins, healthy fats, and even protein! The bran, on the outer layer of the grain, has an abundance of fiber and antioxidants.  

With white rice, processing removes both the germ and bran, only leaving the endosperm. The endosperm, composed of starch, provides energy through carbohydrates to the germ in the grain. It contains the least amount of nutrients when consumed. Because of its starchy composition, white rice is a great simple carbohydrate for quick energy when exercising.  

Unpolished rice such as brown rice and black rice, which contain all three parts of the grain, hold lots of fiber and vitamins from the bran and germ. It has higher overall nutritional value than white rice and provides sustained energy and satiety for a longer period of time. 

Give alternative grains a try!

Exploring different grains can add variety in flavour, texture, and nutrient intake. In addition to various types of rice, other grains such as quinoa, millet, oats, and sprouted brown rice can be incorporated into meals.

Trying new grain combinations is a simple way to diversify meals while maintaining familiar cooking methods.

Alternative mixed grains with nut and seed congee (porridge) 

What you need:

¼ cup each Sprouted brown rice, black rice and glutinous rice
5 pieces walnut, skinned (soak in warm water and rub skins off – the skins are bitter)
25g (4-5 pieces) red dates
¼ cup rolled oat (steel cut oat)
1 tbsp hemp heart
1 tbsp flaxseed
½ to 2 cups water, depending how thick you like your porridge
Salt to taste

How you prepare

• Wash the sprouted brown rice, black rice and glutinous rice
• Put them in a rice cooker*, add red dates, chopped walnuts, oat, flaxseed and hemp hearts
• Select the porridge cooking function of the rice cooker.  After cooking, keep it in the cooker for 20 minutes
• Season with salt to taste, serve immediately.

If you don’t have a rice cooker, you can prepare congee in a pot on the stove by boiling for 30 – 45 minutes. 

An easy step towards boosting one’s nutrition might be making a small swap during lunch or dinner time. You may find yourself enjoying the new textures and natural flavours of whole grains! Be sure to check out the various types of rice next time you go grocery shopping!