7 Types of White Rice. Which is the Healthiest?
Written by Isabel Vasquez RD, LDN
As a Latina dietitian, I absolutely love white rice. Pretty much all of my favorite cultural dishes include white rice, usually served with beans, chicken, avocado, and/or plantains.
Plenty of other cultures also rely on white rice as a central ingredient. Basmati rice is central to Indian cuisine, jasmine rice is central to Thai cuisine, and Valencia rice is often enjoyed in Spain.
Unfortunately, many people have heard that they should switch from white rice to brown rice because it’s “healthier”. It’s true that brown rice is a whole grain and white rice is a refined grain, which means brown rice has slightly more protein, fiber, and micronutrients.
However, the differences are minimal and you can get these nutrients by eating other whole grains like oats, whole wheat bread, or even corn tortillas. Plus, white rice is typically enriched with some of the stripped vitamins and minerals.
White rice is still a good source of carbohydrates, which our cells, tissues, and organs need for energy, per MedlinePlus. And we shouldn’t undermine the value of eating and enjoying our cultural foods!
That said, if you’re a fellow white rice lover, you may wonder about the different types of white rice out there and whether one is healthier than another. In this blog, we’re sharing 7 types of white rice and whether certain ones are better for you than others.
Arborio
Arborio rice is a type of white rice used to make liquid-heavy dishes like risotto, rice pudding, and arancini. That’s because when cooked, it develops an almost creamy consistency thanks to its high starch content. It’s a medium-grain rice named after the place it’s from—a town in Italy called Arborio.
Basmati
Basmati rice is popular in India and other parts of South Asia. It has long grains that are quite dry, causing them to separate instead of sticking together when cooked. You’ll often see it served with curries or marinated meats. It can also be used to make pilaf.
Jasmine
Jasmine rice is my personal favorite. As it cooks, its pleasant aroma fills the kitchen. It’s a type of long grain rice that’s commonly used in Asia. Specifically, you’ll see lots of jasmine rice in Thai, Vietnamese, and Cambodian food.
Long Grain
Long grain white rice is incredibly popular in the US and many Latin American cuisines. It’s a fairly neutral, fluffy rice that’s super versatile. You can serve it as a side dish with pretty much any protein or vegetable. It can also be used to make stir fry dishes, cilantro rice, rice pilaf, fried rice, soup, burritos, rice bowls, and more.
Sticky
Sticky rice and sushi rice are often confused for one another, but they’re not the same. Sticky rice is a short-grain rice that becomes even stickier than sushi rice when cooked. It’s used to make sweet Asian foods like mochi or served with savory ones like Thai curry.
Sushi
Sushi rice is another type of short-grain rice that develops a gummy consistency when cooked, but not quite as much as sticky rice. It’s often combined with rice vinegar, salt, and sugar before being used to make sushi, poke bowls, or onigiri. You can find sushi rice sold as either white rice or brown rice.
Valencia
Valencia rice is also sometimes called bomba rice or paella rice. It’s a short grain rice that, unsurprisingly, is often used to make paella. It’s called Valencia rice because it’s grown in the Valencia region of Spain. Besides paella, this type of rice is commonly used to make other Spanish dishes like arrós a banda or arroz de bogavante—more brothy rice dishes.
Which Type of White Rice is the Healthiest?
The truth is, one variety of white rice is not healthier than another. They all have a similar amount of carbs, protein, and fiber. Plus, most white rice in the US is enriched with iron, niacin, and thiamine. So, you’ll generally still get some of the vitamins and minerals that get stripped away during the refinement process.
Nutritionally, it makes a bigger difference how you cook any given white rice and what you eat it with than the type of white rice you have.
If you eat any type of white rice on its own, you’ll primarily just get carbs. This can give you quick energy in the short-term, but it could also rapidly raise blood sugars and then cause them to plummet, leaving you hungry again in no time. That’s also not great for managing diabetes or insulin resistance.
On the other hand, if you pair white rice with a source of fiber like beans or veggies and a source of protein like meat, fish, eggs, beans, or tofu then you’ll have a well-rounded, nutrient-dense meal that can keep you satisfied for longer.
Final Thoughts
Ultimately, the type of white rice you choose matters most for culinary purposes as they each have different tastes, textures, sizes, and best uses.
One type of white rice isn’t healthier than another, so pick one that’s true to your culture, taste preferences, and the dish you’re preparing.
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
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