By Heide Kennedy, Arizona Farm Bureau Communications Intern
Ever since I became gluten intolerant, my go-to grain was both brown and white rice, as they are a good, versatile carbohydrate source. But little did I know until doing research for this article, that there are way more kinds of rice besides the typical brown and white rice we’re so used to. In fact, there are over 110,000 varieties of rice grown all over the world! So, out of all those, are there any that are better than the others? 
Registered dietician Johna Burdeos weight in on the topic of best rice varieties and lists 7 that offer the most health benefits and nutrition. Before we get into the list, let’s define a few terms:
- Unrefined – This means that the rice still has all 3 parts of the whole grain intact, the germ, the bran, and the endosperm.
- Anthocyanins – Antioxidants that are known for protecting against cardiovascular disease and cancer. They are found in deep-hued plants as they are what gives them their color.
- Brown rice – Brown rice is an unrefined rice, meaning it has more protein, B vitamins, antioxidants, and fiber.
- Black Rice – Black Rice is an unrefined rice whose color comes from its anthocyanin content. It contains more anthocyanins than red and brown rice.
- Red Rice – Red rice is also an unrefined rice, and it also contains a high number of anthocyanins. Certain kinds of red rice have very high amounts of zinc and iron.
- Purple Rice – Purple rice is a whole-grain rice and has a notable anthocyanin content.
- Wild Rice – Wild rice is actually not a true rice, rather it comes from a semi-aquatic grass. It’s a whole-grain rice that boasts a high antioxidant content.
- Enriched White Rice – This is the most consumed kind of rice, as it is more palatable, easier to cook, and has a longer shelf life. It is a refined rice however meaning that it has a lower protein and fiber content, but it has been enriched with vitamins and minerals.
- Arborio Rice – Arborio rice has a very high starch content which releases during cooking, giving it a super creamy texture. It also has a higher protein content and absorbs flavor well.
So, now you might be wondering if there are any unhealthy rice varieties. Burdeos says that while there are rice varieties that are better, such as the 7 listed above, no rice is inherently bad for you. But it is best to stay away from pre-packaged and pre-seasoned rice, as they often have lots of extra and unnecessary ingredients added.
Next time you’re cooking with rice, consider trying out one of these different varieties! Rice is super versatile, so it’s very easy to cook with. For some yummy recipe ideas check out the recipes page on the Fill Your Plate website!