Nutritional Facts of Three Different Kinds of Rice and Why Should we consume Them

We think that rice only present in white color because it is the most popular used form of rice; you may find white rice in every kitchen. But do you know that there are a variety of rice forms are present in the market that gives you number of health benefits? Most of the experts tell that white variety of rice is not good but most people consume them daily….right! But if you love to eat rice then don’t be sad as there is a variety of options for you and these are healthy too.


There are options galore and if you wonder which rice is good for you and your family then no need to rack your brains as we discussed below 3 different kinds of rice and about how it can add a good many nutrients to our diet. Don’t you think if we have different variety of rice then why we stick only on white rice….let’s try something new!



Brown rice is rich in important minerals such as manganese, potassium, zinc, phosphorous, magnesium, and calcium and it also contains vitamins such as Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6, Vitamin E and Vitamin K. Moreover, it is also a good source of protein and fiber too.

Benefits of brown rice :

Benefits for Skin:

Experts says that powdered rice can be applied topically to cure skin ailments. Selenium present in rice helps to maintain skin elasticity and reduce skin inflammation. Carbohydrates present in the brown rice can aid in regulating the blood sugar levels this will protect your skin from premature aging.

How to make a face mask with brown rice:

First grind brown rice till it forms a fine powder. Add 1 tbsp of plain yogurt. Apply this mixture over your face. Wash your face with warm water after leaving it for 10 minutes.

Benefits for Hair:

Yet another health benefit of brown rice is that it maintains hairs and makes them healthy. It contains Vitamin B1, VitaminB6, Vitamin B3, potassium, Vitamin E and folacin and all these are important to maintain the health of your hair.

How to make a mask with brown rice:

Grind brown rice in the grinder and make fine powder then mix this powder with egg white and add little amount of water thus to make a thick paste. Whisk this mixture to make it a little foamy. Apply this mixture over your hair and afterward cover your hairs with a shower cap. Leave it for 10 minutes on your hair. Rinse your hair with water and then apply shampoo and conditional to remove dirt and oil.

Control Weight:

For those people who are trying to lose weight ……brown rice is the perfect solution for them because the low level of fat, cholesterol or sodium helps to reduce obesity and the other health problems that are related to being overweight. Besides, Manganese present in brown rice controls the extra fat in the body. Generally, it is most used and eaten foods in the world because it can keep people healthy and alive, even when they have it in very small quantities.

Prevents Cancer:

When it comes to cancer, brown rice is very effecting to fight against breast cancer, colon cancer, and leukemia. The presence of fiber and antioxidants in brown rice makes a perfect weapon against cancer. The fiber present in brown rice has the ability to bind itself with harmful cancer-causing toxins in the body and help them to eliminate from the body.

Anti-depressant properties:

Do you notice every third person suffering from depression all this is because of stressful life. According to various studies, if you also have the patient of depression consume brown rice daily as it acts as an anti-depressant. It is suggested that germinating brown rice contains essential amino acids such as GABA, glycerin, and glutamine. Brown rice not only cures depression but also smooth the functioning of the brain and nervous system. So, continue to take brown rice.

Recipes with brown rice: 

Did you know brown rice considered to be the healthiest foods and if you want to stay healthy and live long then make sure to eat dishes made out of brown rice daily? Let us follow few brown rice dishes that you gonna love!

Brown Rice Dosa:

Brown Rice Dosa

Sounds good…right! Dosa is the traditional dish of south Indians. Don’t be as confused as it can be prepared just like the normal dosa.


Urad dal – 1 cup
Brown rice – 2 cups
1 tbsp of Fenugreek seeds
Salt – according to your taste
sesame seed oil

How to make dossa batter:

Wash brown rice then soak for 8 to 10 hours or overnight. Then wash urad dal and Fenugreek seeds and soak them together for 8 to 10 hours or overnight.
Next morning grind urad dal and Fenugreek seeds to make light and fluffy, if you feel difficulty in grinding add little amount of water as it may help you.
Then Grind soaked rice variants until it became smooth.
Afterward mix urad dal and ground rice together and add salt according to your taste buds and leave it for 8-10 hours for fermentation.

How to Prepare Dosa:

Place a non-stick pan on the stove and add little amount of sesame seed oil.
Pour dosa batters on the pan and spread the batter into concentric circles.
Wait until the bottom portion gets cooked then flip over other side and add oil if required. Then Flip once more folds the dosa and serve.

Brown Rice Khichdi:

Brown Rice Khichdi

This is one of the most simple and healthiest recipes of brown rice. Most people assume that Khichdi is only prepared for a sick person but this is true you need not be sick to taste khichdi.


Brown rice – 1 cup
Split green gram dal – 1/3 cup
Turmeric powder
Salt according to taste

How to make:

Wash brown rice thoroughly under running water and soak for about 40 minutes. Along with this wash green gram dal and drain well
Mix rice and green gram dal and add water. Add little amount of turmeric powder and salt .cook in a pressure cooker for 2-3 minutes.
Take a pan and heat little amount of oil or butter. Add cumin seeds; add cashew and roast until it turns its color to golden then mix black pepper powder then sprinkle over your khichdi. Now you are ready for your dish serve well.



Do you hear this name earlier? Well, Matta Rice is also known as Rosematta rice or Kerala Red rice. This rice is used in lots of dishes to give them flavor.

Benefits of Matta rice :

Nutrient Rich:

Apart from its unique taste it is packed with a high content of nutrients like vitamins and minerals. These nutrients are not present in white rice because they are polished from white rice.

Rich in Magnesium:

Matta Rice is also a great source of magnesium. It is used in several enzymatic reactions in your body and balances the homeostasis of the body which controls various body processes.

Great Source of Calcium:

As calcium is essential in all ages and stages of life.but you can’t get it from white rice because as we discuss earlier that they lost all its essential nutrition during the polishing process. Fulfill dose of calcium in your body and protect it from diseases such as Osteoporosis and weakened bones.

Carbohydrate plus protein:

Matta rice actually contains husk that is a good source of proteins and an outer coating of rice rich in carbohydrates.

Rich in Antioxidants:

Matta rice contains antioxidants which play an important role in removing free radicals from the body. Due to its antioxidant properties, it protects your body from heart diseases, cancers, improves your immune system.

Matta rice recipe: 

Now we all know Red rice has amazing health benefits, so delaying is not a good idea. Immediately include this rice in your diet for that just look below given recipe.

Kerala lemon matta rice:

Kerala lemon matta rice

Matta Rice – 2 cups
3 tbsp of lemon juice
Few Curry leaves
1 tbsp of Turmeric powder
1 tbsp of Mustard seed
Chopped one onion
Roasted groundnuts
1 tbsp of Urad Dal
3 tbsp of Bengal gram

How to make it:
Take 2 cups of water and add the twice amount of water into the pressure cooker and close the gas after 2-3 whistles.
Heat oil in a pan Add mustard seeds and dry red chili, curry leaves & let it splutter. Then add Bengal gram and urad dal. Add onion and sauté it. Then add green chili, asafetida, turmeric powder and roasted ground nuts. Add boiled rice mix well then add salt & sprinkle lemon juice mix well and sauté for 2 min.
Serve hot.

Matta rice upma: 

Matta rice upma

2 cup Broken Matta Rice
Two  Onion (chopped)
2 Green chili(chopped)
1 tsp Mustard seeds
Salt to taste
1 – 2 cups grated Coconut
2 inch Ginger
1 tsp Urad dal
4 cups Water
2 – 3 tbsp Oil

How to prepare:
Wash broken matta rice thoroughly in running tap water till water comes out clear.
Heat oil in a pressure cooker. Add mustard seeds when it crackles add urad dal , once it changes its color add green chili and ginger.
Saute for a minute
Add onion and salt then adds washed matta rice . Mix them well.
After 1 minute, add water and let it come to a boil. Cover the lid and allow cooking till 2 – 3 whistles
Turn off the gas and serve upma by adding little-grated coconut in it.


Hardly had you heard of black rice…right! Actually, this is found easily as compared to its white, brown or red relatives. Like brown rice, it retains the bran cover that is removed to make white rice. It means it is packed with all essential nutritions. This is also known as “Forbidden Rice”.

Benefits of black rice:

Naturally Gluten Free:

This rice is hope for those who are suffering from gluten allergy …black rice is helpful for removing all digestive problems related to gluten sensitivity.

Detoxify your body:

This is useful to remove all toxins from the body because of high antioxidant in the rice. The liver is one of the important detoxifiers so that black rice is good in that case as it removes unwanted substances through its antioxidant activity. Besides, black rice contains phytonutrients found in black rice which help the body to reduce inflammation and cleanse the body of harmful substances.

Maintain Eye Health:

Anthocyanins are pigments present in black rice that’s why it is useful to protect our eyes. According to research regular intake of help in lowering the risks of developing cataracts macular degeneration and other vision problems.

Heart health:

All nutrients present in black rice are useful to prevent high blood pressure and plaque formation in the heart. It is assumed that eating black rice daily can cut deaths considerably from such causes. So make your heart healthy with black rice.

Black rice Recipe: 

Black rice pudding:

Black rice pudding
This is most commonly used in china and this dish served in breakfast.
1 cup black rice
1/2 cup sugar
¼ teaspoon of sugar
1 can of unsweetened coconut milk

How to make it:
Bring 1 cup of rice and add 3 cups of water and add ¼ teaspoon of salt in it then close the lid and leave it for 20 minutes (depending on quality) in high flame. Rice will be cooked but still wet so you can add sugar and 1 1/2 cups coconut milk and again allow boiling over high heat and don’t forget to stir until mixture becomes thick. Remove from heat and cool to warm or room temperature and serve pudding and pour a little amount of coconut oil.

Black rice salad with lemon vinaigrette:

Black rice salad with lemon vinaigrette
Black rice earthy flavor of black rice pairs well with the bright acidity of this vinaigrette.

Half cup black rice
One and a fourth cups water
Salt to taste
Half cup fresh or frozen edamame whatever you have
Half cup red lentils soaked in cold water to cover for 2 or 3 hours and drained
¼ cup broken walnuts
1 tsp seasoned rice vinegar
Fresh lime juice approx 1 tablespoon
1 teaspoon finely chopped or grated fresh ginger
Soy sauce to taste
1 tablespoon dark sesame oil or walnut oil
2 tablespoons grapeseed oil
2 tablespoons chopped cilantro

How to prepare:
Mix together the rice, water and salt to taste in a small pan and bring to a boil. Cover the pan with lid, reduce the heat and simmer 40 to 50 minutes, so that liquid in the pan has been absorbed by the rice. Remove from the heat. Place a clean dish towel over the pan. And allow it to Let sit for 10 to 15 minutes.
Meanwhile, if using frozen edamame, cook it, following the directions on the package.
In a medium bowl, toss together the rice, edamame, lentils, walnuts and cilantro. In another small bowl or measuring cup, whisk together the rice vinegar, lime juice, sesame, ginger, soy sauce, or walnut oil and grapeseed oil. Toss with the salad. You can also store it in the refrigerator.

Hope all of you now aware of the benefits of rice and also know why to include a variety of rice in your daily diet. So enjoy the benefits and delicious recipes that are made up from above given variety of rice and live happily.

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