Organic rice differs from conventional rice only in its production. According to the Organic Trade Association, organic foods must be produced without toxins, chemicals, fertilizers or pesticides or other unnatural and invasive farming methods. You can benefit from the nutrients and vitamins found in whichever type of organic rice you choose.
Organic White Rice
White rice is the most common type of rice globally. It produces a mild flavor that you can easily alter depending on your taste preferences. One cup of cooked organic white rice provides you with 242 calories, 4 grams of protein and 53 grams of carbohydrates, making it an extremely high-glycemic food. High glycemic foods will have a stronger effect on your blood sugar, so you should avoid excessive white rice consumption if you are concerned about your blood sugar. White rice is not considered a whole grain, as the husk of the rice seed has been removed to create the "white" rice form.
Organic Brown Rice
Brown rice is simply white rice still in its hull. Because brown rice is a whole grain, it is an excellent source of fiber and protein. One cup of cooked organic brown rice contains 216 calories, 5 grams of protein, 3.5 grams of fiber and 44 grams of carbohydrates. Brown rice contains 84 grams of magnesium per cup, a nutrient responsible for maintaining the health of your nervous system. Brown rice is also a good source of calcium and selenium. You can use brown rice in place of white rice in many of your favorite rice dishes.
Organic Wild Rice
Wild rice is native to the Great Lakes region of North America. This type of rice is longer than white rice, and can appear almost black in color. One cup of cooked organic wild rice contains 121 calories and 35 grams of carbohydrates. With 6 grams of protein per cup, the protein content of wild rice surpasses that of wheat, making it a good grain-based protein option if you're trying to avoid gluten. Wild rice is also an excellent source of zinc, which helps promote healthy cell production. Wild rice also contains considerable amounts of Vitamin B, iron and magnesium.
Basmati Rice
Originating from India, basmati rice is aromatic and flavorful. As is the case with plain white and brown rice, the difference being white basmati rice and brown basmati rice is the removal of the hull. This long-grain rice absorbs excess water as it cooks, so it tends to have a higher water content than other rice types. In a one-cup serving, organic cooked basmati rice provides 206 calories, 44 grams of carbohydrates and 5 grams of protein. Use basmati rice in Indian-inspired dishes, or in place of traditional white rice for added flavor.
References
- University of Wisonson: College of Agriculture and Life Sciences and Cooperative Extension Services; Wild Rice; E.A. Oelke, et. al.; 1997
- Glycemic Index; Brown Rice Nutrition
- Organic Trade Association; Organic Agriculture and Production
- United States Department of Agriculture
- Rice Gourmet; Nutritional Information
