Brown Rice vs Black Rice: Which One Is Healthier?

Rice is not only a staple food in India but around the world. Though white rice is most widely eaten, healthier variants such as brown rice and black rice are gaining traction. Both are nutrient-dense but have varying flavors, nutrition, and health advantages.

Brown Rice

Brown rice is a complete grain that contains bran and germ layers; hence, it is higher in fibre, vitamin B, magnesium, and selenium in comparison to white rice.

• Aids Digestion: The fibre in it makes the digestive system healthier.
• Regulates Blood Sugar: A Low glycaemic index is responsible for lowering diabetes risk.
• Heart-Healthy: Fibre and antioxidants promote heart health.
• Weight Control: Makes you feel full for longer, avoiding overeating.

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Black Rice

Popularly referred to as forbidden rice, black rice owes its dark purple-black hue to anthocyanin, a highly effective antioxidant.

• Rich in Antioxidants: Preserves eyesight, skin, and the heart.
• Diabetes-Friendly: Regulates the blood sugar level.
• Detoxifying: Helps flush out toxins from the body.
• Immunity Booster: With vitamin E and iron, it boosts the immune system.

Brown rice contains more fibre, a nutty taste, and is conducive to digestion, diabetes, and weight loss. Black rice, however, contains more antioxidants, has a slightly sweet flavor, and is particularly effective for heart and eye health.

If you need to control weight, digest properly, or regulate blood sugar, brown rice is your better option. But if you are looking to increase antioxidants, shield your heart, or nurture your eyes, black rice is the better choice.