When creating our weekly dinners a side dish that often shows up is RICE. Rice is a staple in many households and often a go-to because of its low price point and long shelf life.

Lets first acknowledge…

There is nothing wrong with eating rice in our meals as your source of carbs in a balanced diet. I will always encourage you to eat some form of carbs throughout the day for adequate energy intake, especially if you are engaging in a consistent workout routine.

The question that I receive often is…Which kind of rice is best for me?

Let me break it down for you.

WHTE RICE:

White rice is the easiest and most common choice because it is easiest to digest. This is because it is milled and processed more— leaving it as mostly a starch, lowest in nutrients, fiber, vitamins, and minerals. If you have any gut issues or sensitivities, this is the best choice for you. If you are looking to gain weight, this is also the best choice for you.

BROWN RICE:

Brown rice is higher in vitamins, fiber, and minerals than white rice, which helps to control the spike in blood sugar levels. The higher fiber content will require more energy for breakdown during digestion, but it is still a good choice if your digestion is not that strong.

The best way to eat your white rice and brown rice is to let it cool overnight after cooking it, to increase the amount of resistant starch in it, which is beneficial for your gut.

BLACK RICE & RED RICE:

Black rice is very high in antioxidants. It contains protein, fiber, and iron. Red rice is also very high in antioxidants and gets its name from its high iron and zinc content. Both options are great for a post workout refuel and taste amazing with a little sea salt and black pepper added into it.

WILD RICE:

Wild rice is the best option for health. Wild rice is technically a seed, and not a grain. It is less processed and has the most nutrient benefits of all of the rice options. It is the slowest to digest, but may also be the hardest on digestion. It is hearty and filling with an earthy taste.

My best suggestion is to diversify your rice options and try any of these that you have not previously tried. Having a variety of different kinds of rice throughout the week with your dinners is a great way to keep meals exciting and ensure balance in your health.

If you are having any gut issues or food sensitivities and need support in figuring out what foods may be best for your overall health, Book a nutrition session now and get started to a healthier you. you can also email: Neely@SweatSocietyFitness.com