Which is the best rice in the Indian market? Rice in India ranked from worst to best.

 

Introduction to the Best Rice in India

Rice is more than just a staple food in India; it is a cultural cornerstone that shapes meals across the country every day. More than half of the Indian population consumes rice daily, and some people even eat it three times a day. 

This deep-rooted love for rice is understandable given its versatility, taste, and the energy it provides. But the question that often arises is: which type of rice is the healthiest choice in the Indian market? With so many varieties available, both online and offline, it can be quite confusing to pick the right one.

To answer this question, I embarked on an extensive research journey. I explored all the popular rice varieties available in India, from white to brown, red, black, and even the so-called low GI rice. 

But the real insights came when I connected with food experts, manufacturers, and most importantly, rice farmers who grow these grains with care and tradition. 

Along the way, I discovered fascinating details about rice anatomy, nutrition, and the historical and cultural context behind the different types of rice we eat today.

This article will take you through everything you need to know about rice — its types, nutritional profiles, cooking methods, and which rice suits your health and lifestyle the best. 

Whether you are diabetic, a weight watcher, or just someone who wants to make more informed food choices, this comprehensive guide will help you understand the truth about rice in India.

There Are Basic 4-5 Types of Rice in the Indian Market

In the Indian market, rice generally falls into five main categories:

• White Rice
• Brown Rice
• Semi Brown Rice (also known as Single Polished Rice)
• Red Rice
• Black Rice
• Low GI Rice (marketed for diabetics)

Each of these types has distinct characteristics, nutritional values, and cooking requirements. Understanding these differences is the key to choosing the right rice that aligns with your health goals.

Understanding the Anatomy of Rice

To truly appreciate the nutritional value of different kinds of rice, it’s important to understand the anatomy of a rice kernel. A rice grain has four major parts:

1. Hull: The outermost layer, a hard and indigestible protective shell that must be removed before rice is edible.
2. Rice Bran: The layer just beneath the hull, which varies in color (brown, red, black) depending on the rice type. It contains healthy fats, fiber, and micronutrients.
3. Endosperm: The largest part of the grain, white in color, mostly starch with some nutrients.
4. Germ: A small part of the grain that can sprout into a new plant. It is nutrient-dense, providing significant amounts of iron, magnesium, and healthy fatty acids.

In all rice types, the hull is removed to make the rice edible. What differentiates one type of rice from another is how much of the bran and germ remain intact after processing.

WHITE RICE

White rice is the most commonly consumed rice variety in India. Varieties like Basmati, Sona Masoori, and Gobindbhog dominate Indian plates. 

Over 80% of Indians eat white rice daily. But despite its popularity, white rice is the least nutritious among all rice types. This is because the milling process removes the bran and germ, leaving only the endosperm — a starchy, low-nutrient segment.

From a manufacturer’s perspective, white rice production is profitable because they can sell two products from a single crop: white rice and rice bran oil. Consumers prefer white rice for its convenience — it cooks quickly, softens easily, and has a pleasant melt-in-the-mouth texture.

However, this convenience comes at a nutritional cost. White rice lacks fiber and many micronutrients, which means it can spike blood sugar levels and is not ideal for diabetics or those watching their weight. 

Although eating white rice with fibrous foods like salad, protein-rich dal, and healthy fats like ghee can help balance the glycemic load, it doesn't make white rice inherently healthy.

Portion control is crucial with white rice, but realistically, most Indians tend to fill their plates generously and even take seconds. The absence of fiber and oils in white rice makes it less filling, leading to hunger soon after eating.

It’s a myth that white rice has been part of the Indian diet for centuries. The white polished rice we know today became widely available only after the invention of milling machines in the late 19th century. 

It gained popularity in India post the Green Revolution of the 1960s. Before that, rice was mostly consumed as brown rice, produced by hand pounding, which retains the bran layer.

Countries like Japan consume white rice but combine it with low portion sizes, protein, and healthy fats, which keeps diabetes and obesity rates low. In India, however, the large portion sizes and lack of balanced meals increase health risks.

BROWN RICE

Brown rice is essentially whole grain rice where only the hull is removed, leaving the bran, endosperm, and germ intact. This makes it rich in fiber, healthy fats, and micronutrients.

Rice bran, although only 8% of the grain, provides about 60% of the total micronutrients in rice. It contains over 400 compounds known to reduce inflammation, neutralize free radicals, and fight cancer cells. Rice bran is even prescribed for colon cancer patients and helps manage diabetes and high blood pressure.

It’s important to note that the health benefits of rice bran oil depend on the type used. Cold-pressed rice bran oil retains nutrients and is healthy but is often expensive. In contrast, physically refined rice bran oil undergoes heavy processing, reducing its health benefits.

Brown rice is a complex carbohydrate, releasing energy slowly and keeping you full longer — similar to the feeling after eating whole wheat roti. This is because of the fibrous bran and oily germ that remain intact.

Traditionally, Indians consumed brown rice as hand-pounded rice. Modern brands like Manna Brown Rice, Safe Harvest, Natureland Organic Brown Rice, and Organic Tattva offer high-quality brown rice options.

There are concerns about anti-nutrients like phytic acid in brown rice, but soaking the rice for 4-6 hours before cooking can reduce these significantly. Additionally, worries about arsenic content are mostly linked to rice grown in the United States. Indian Himalayan rice varieties tend to be safer. Washing rice and cooking it in an open pot can reduce arsenic by up to 28% or more.

Brown rice does take longer to cook (40-45 minutes) and requires soaking, but its nutty flavor and health benefits make it worth the effort.

Also Read: 3 Powerful Herbs that You Should Start Using for Better Health

SEMI BROWN RICE

Semi brown rice, also called single polished rice, is a middle ground between white and brown rice. The rice bran is partially removed during polishing, making it softer and quicker to cook than brown rice but still healthier than white rice.

Brands like 24 Mantra and MVR offer semi brown rice. It’s a good option if you want to improve nutrition without sacrificing too much on texture or cooking time.

PARBOILED BROWN RICE

Parboiled rice is soaked, steamed, and then dried before milling. This process strengthens the rice kernel, reduces breakage, and retains more nutrients compared to regular white rice. Parboiled brown rice cooks faster and doesn’t become sticky, making it a convenient alternative.

Many brands like Dawat and India Gate market parboiled brown rice that cooks in about 15 minutes. While not traditional, parboiled brown rice is still much healthier than polished white rice and can ease the transition for those used to white rice texture.

RED RICE and BLACK RICE

Red and black rice get their color from anthocyanins present in the bran layer — the same antioxidants found in blueberries and blackberries. These varieties are nutritional powerhouses.

According to Ayurvedic texts, red rice (Raktshali) balances all three doshas and enhances milk production in lactating mothers. Modern science confirms that red rice contains three times the micronutrients of brown rice. Brands like B&B Organics, Satvyk, Organic India, and Food Mynk offer quality red rice.

Black rice (Krishnashali) has the highest antioxidant content among all rice types and is known for its benefits in treating skin disorders caused by excess heat in the body. Once called "forbidden rice," it was reserved for royalty. Brands such as Gropure, Pristine Fields, Future Foods, and Nourcery sell black rice.

Both red and black rice have a nutty flavor and take about an hour to cook. While they don’t have the fluffy texture of white rice, they excel in health benefits, especially for diabetics and weight watchers.

Is Low GI Rice a Healthy Choice?

Low GI rice varieties like Sugar Watcher’s and Active Sugar Control rice often claim to be diabetic-friendly. However, these claims can be misleading. If the rice looks and tastes like white rice, it likely has very low fiber content — usually around 1 gram — and lacks the bran and germ that truly help regulate blood sugar.

Research shows that the glycemic index (GI) values presented by such brands can be false or misleading. Brown, red, and black rice, rich in fiber and micronutrients like B-complex vitamins, selenium, and magnesium, are much better choices for blood sugar control.

Summary Table: Nutritional and Practical Comparison of Rice Types

Rice Type	Processing	Nutrition	Cooking Time	Texture & Taste	Best For
White Rice	Hull, bran & germ removed	Low (mostly starch)	15-20 minutes	Soft, fluffy, melts in mouth	Convenience, occasional eating
Brown Rice	Only hull removed, bran & germ intact	High (fiber, micronutrients)	40-45 minutes (requires soaking)	Nutty, slightly sticky	Diabetics, weight watchers, health-conscious
Semi Brown Rice	Partial bran removal	Moderate	25-30 minutes	Softer than brown, firmer than white	Transition option from white to brown rice
Parboiled Brown Rice	Soaked, steamed, dried, hull removed	High	15-20 minutes	Firm, non-sticky	Convenience with nutrition
Red Rice	Hull removed, bran & germ intact	Very High (rich in antioxidants)	50-60 minutes	Nutty, earthy	Diabetics, lactating mothers, antioxidant boost
Black Rice	Hull removed, bran & germ intact	Highest (antioxidants, micronutrients)	50-60 minutes	Nutty, earthy	Skin health, diabetics, antioxidant-rich diet

Frequently Asked Questions (FAQs)

1. Is white rice bad for health?

White rice is not inherently bad but is the least nutritious type of rice. It lacks fiber and many micronutrients, which can cause blood sugar spikes if eaten in large quantities without balanced meals. Portion control and accompanying fiber and protein-rich foods are essential when consuming white rice.

2. How can I reduce anti-nutrients in brown rice?

Soaking brown rice for 4-6 hours before cooking helps reduce phytic acid and other anti-nutrients. Cooking in an open pot further improves digestibility and reduces toxins like arsenic.

3. What is the difference between semi brown rice and brown rice?

Semi brown rice has the bran layer partially removed, making it softer and quicker to cook than brown rice but still healthier than white rice. Brown rice retains the full bran and germ.

4. Is low GI rice really beneficial for diabetics?

Many low GI rice products are misleading as they are often polished white rice with minimal fiber. True diabetic-friendly rice types are brown, red, and black rice due to their complex carbohydrates and rich micronutrient content.

5. Can I eat red or black rice daily?

While red and black rice are highly nutritious, they take longer to cook and are generally more expensive. It’s practical to include brown rice daily and consume red or black rice occasionally for maximum health benefits.

Conclusion

Choosing the best rice in India depends on balancing taste, convenience, and health benefits. White rice wins on convenience and taste but falls short nutritionally. Brown rice is the closest to the traditional rice our ancestors consumed, packed with fiber, healthy fats, and essential micronutrients that support blood sugar control and overall health.

If you want a middle ground, semi brown rice offers better nutrition than white rice with easier cooking. Parboiled brown rice provides convenience without sacrificing much nutrition. For those prioritizing health above all, red and black rice are the champions, rich in antioxidants and micronutrients that can help manage diabetes, weight, and skin health.

Avoid gimmicks like "low GI rice" that are essentially polished white rice in disguise. Instead, focus on whole grains, soak and wash your rice properly, and pair your meals with fibrous and protein-rich foods.

Remember, rice is an ancient grain with a rich history in India. By choosing the right type and preparing it correctly, you can enjoy rice as a delicious and nourishing part of your diet for generations to come.

Lastly, if you are facing health issues like premature greying of hair, consider switching to whole foods including healthier rice options. For instant cosmetic support, products like Indus Valley’s damage-free gel hair colour can be a safer alternative to chemical-laden dyes, helping you maintain your natural beauty without harmful side effects.

I hope this guide helps you make informed choices about rice. Eating well is the foundation of good health, and understanding your food deeply is the first step on that journey.