Red Rice vs Brown Rice: What's the Difference?

Understanding Red Rice vs. Brown Rice

Rice is a common household staple across the world, especially in Asia. Most of us need at least one serving of rice a day, some even two. Hence we need to be cautious and monitor our intake and the type of grain we consume.

In this article, we will look at the different varieties of rice. And we’ll take an especially closer look into the “red rice vs brown rice” debate and see which one wins the battle.

How many varieties of Rice?

What is White Rice?

White rice is the most popularly consumed grain (guilty as charged of the same). This grain is also known as polished rice as its hull, bran and germ are removed while processing.  Basmati and jasmine rice are popular varieties of white rice which are commonly consumed. Since it is polished, it cooks the fastest among all varieties which is probably why it is the most popularly preferred variety.

The downside to eating white rice

However, one should consume white rice in moderation since it has a high glycemic index (GI) and is depleted in nutrients and fibre. This means that it

1. Causes the blood sugar level to spike rapidly which is not ideal, especially for diabetics
2. Is not filling enough and will result in overconsumption and eventually weight gain and other health-related ailments. Click here to read and learn more about glycemic index.

What's the alternative? Enter brown rice and red rice.

What is Brown Rice?

Brown rice is a whole grain rice with the inedible outer hull removed, but unlike white rice, it retains its bran and germ layers. This gives brown rice its characteristic brown colour and a slightly nutty flavour. 

The presence of the bran and germ layers means that brown rice is packed with essential nutrients, including fibre, vitamins, and minerals, that are often stripped away in the process of refining white rice.

Brown rice is considered a healthier option compared to white rice due to its higher content of fibre and low glycemic index, which aids digestion, helps maintain stable blood sugar levels and keeps you feeling full for longer thus curbing your appetite and preventing you from over-eating making it a good low GI rice for diabetics.

Brown rice is also rich in magnesium, calcium, iron, phosphorus, selenium, thiamine, and niacin, and contains a small amount of healthy fats which contribute to various health benefits, such as improved heart health, reduced stress levels, stronger bones better weight management, and reduced risk of chronic diseases.

What is Red Rice?

Red rice is a variety of rice that is distinguished by its red husk. Unlike white rice, but similar to brown rice, red rice too is unpolished, retaining its outer layer, thus providing more nutrients and fibre. This rice gets its red colour from an antioxidant known as anthocyanin, which protects the body from free radicals, reducing the risk of chronic diseases. Research suggests that red rice has the highest antioxidant activity- almost 10 times more than brown rice.

What is Black Rice?

Black rice, also known as purple rice or forbidden rice, gets its name because it was once reserved exclusively for royalty in ancient China. Its deep, dark, rich colour comes from the presence of phytochemicals in the bran.

This variety of rice is packed with antioxidants, which help combat free radicals that can damage cells and lead to chronic diseases. According to Louisiana State University associate professor Zhimin Xu “Just a spoonful of black rice bran contains more health-promoting anthocyanin antioxidants than a spoonful of blueberries, with less sugar, and more fibre and Vitamin E antioxidants.”

Much like brown rice, black rice has a nutty, earthy flavour and offers more fibre and protein than white rice, along with a lower glycemic index.

What is Parboiled Rice?

A common misconception is that people use parboiled and red rice interchangably due to the slight reddish hue. However they are both quite different from each other. 

Parboiled rice is rice that has been partially boiled in its husk before milling. This process involves soaking, steaming, and drying the rice while still in its husk, allowing the nutrients from the bran to seep into the grain. As a result, parboiled rice retains more nutrients compared to white rice and has a slightly yellowish tint.

Parboiled Rice vs Red Rice

While both parboiled rice and red rice retain more nutrients than white rice, they differ significantly in their processing, flavour, and nutritional profiles:

• Processing

  Red rice remains unpolished, keeping its outer bran layer intact, while parboiled rice undergoes a soaking and steaming process that pushes nutrients from the husk into the grain before it is milled. This gives parboiled rice some of the nutritional benefits of whole grains, even after the outer layers are removed.

• Nutritional Content

  Parboiled rice is a middle ground between white rice and red rice, offering more nutrients than white rice but typically less than red rice. It still provides essential vitamins and minerals, though it doesn't contain the same high levels of antioxidants found in red rice.

• Glycemic Index

  Parboiled rice has a lower glycemic index than white rice but generally higher than red rice. Its GI is reduced due to the steaming process, which makes it a slightly better choice for those monitoring their blood sugar levels, though not as ideal as red rice for diabetics.

• Flavour and Texture

  Parboiled rice has a firmer, less sticky texture compared to regular white rice, with a mild taste that’s less earthy than red rice. This makes it a versatile option for a variety of dishes where a more neutral flavour is desired.

• Cooking Time

  Parboiled rice cooks faster than red rice but slightly longer than white rice, making it a convenient option for those seeking a balance between nutrition and cooking time.

Check out this “How to cook red rice/parboiled rice” video

Red Rice vs. Brown Rice: Key Differences

Red rice benefits put it higher on the preference podium. The following are the key advantages red rice possesses over brown rice: 

1. Nutritional Content

   While both red and brown rice are nutritious choices, red rice stands out for its exceptionally high levels of antioxidants and dietary fibre. Sources have reported red rice to have 10 times higher antioxidant activity than brown rice. Red rice owes its vibrant hue to anthocyanins, powerful antioxidants that are not present in brown rice. These compounds are known for their anti-inflammatory and anti-cancer properties, adding significant health benefits to red rice. 

2. Glycemic Index

   Red rice glycemic index is lower compared to brown rice, making it a superior choice for individuals concerned with managing blood sugar levels. Red rice glycemic index is lower primarily due to its higher fibre content, which slows the digestion and absorption of carbohydrates making it the best rice for diabetics.

3. Flavour Profile

   Red rice is celebrated for its distinctive nutty and earthy flavour which is more pronounced than the mild and somewhat sweet taste of brown rice. The robust flavour of red rice pairs particularly well with rich and hearty dishes, such as curries, stews, and roasted vegetables, adding depth and complexity to meals. 

4. Cooking Time

   One notable difference between red and brown rice is the cooking time. Red rice, being unpolished, retains its outer bran layer, which requires a longer cooking time to soften compared to brown rice. This extra time is well spent, as it results in a more nutrient-dense and flavourful dish. Typically, red rice takes about 40-45 minutes to cook on the stovetop, while brown rice can be ready in 30-35 minutes. However, the additional cooking time for red rice is justified by the enhanced nutritional benefits and richer flavour profile. For those who value nutrition and taste over convenience, red rice is worth the wait.

Red Rice vs. Brown Rice – Which is Better?

When considering the "red rice vs. brown rice" debate, it’s important to acknowledge that parboiled rice provides a viable, affordable alternative that still offers health benefits over white rice.

For individuals seeking to improve their diet without drastically changing their rice consumption habits, parboiled rice can be a great middle ground, offering enhanced nutrition, a moderate glycemic index, and easier cooking compared to its whole-grain counterparts.

Ultimately, whether you choose red rice, brown rice, or parboiled rice, the key is to make informed choices that align with your dietary needs, preferences, and lifestyle. Incorporating these healthier rice options into your meals can significantly contribute to better health outcomes and a more balanced diet.