Types of rice

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  Short grain, medium grain, and sushi rice are the softer white rices. Their soft cream texture makes them ideal for desserts, nori rolls, and sushi.
  
  
• Brown rice is a wholesome nutritious grain with a characteristic nutty flavour. Short-grain and medium-grain brown rices suit poultry stuffings, rissoles, stuffed vegetables, and soups. Long-grain brown rice suits sweet and savoury rice dishes, salads, curries, and pilaffs.
  
  
• Long-grain white rice has a fluffy texture that will separate well when cooked. It's suitable for most everyday dishes - fried rice, stir fries, curries, and rice salads.
  
  
• Arborio is a medium-grain white rice traditionally used in risotto and similar Mediterranean dishes. It will swell and absorb large amounts of water while remaining al-dente.
  
  
• Basmati is ideal for Indian and Middle Eastern dishes. It's an aromatic long-grain white rice with dry separate grains that are essential to the success of these dishes.
  
  
• Jasmine is a subtly fragrant long-grain white rice for Thai, Vietnamese and Chinese cooking. Its natural moisture makes it soft and fluffy when cooked.
  
  
• Wild or black rice (tuscarora) is not actually rice at all, but an aquatic grass with black to brown grains, a chewy texture and nutty flavour. It needs to be washed before use and is often mixed with other kinds of rice because it's expensive. Serve it flavoured with sautéed onions, mushrooms or nuts, as an accompaniment, or in soups and salads.

Nutritional value

Rice does not contain gluten, making it an important food for those with coeliac disease or other forms of gluten intolerance.

White rice

White rice is free of cholesterol and gluten - and rich in energy, complex carbohydrates, protein, B-group vitamins, and minerals. It's also low in fat, sugar and salt. White rice provides about a quarter to two-thirds the fibre of brown rice.

Brown rice

Brown rice includes the outer bran layer and has the highest nutritional value of any type of rice. As well as having all the nutritional benefits of white rice, it's a good source of dietary fibre - both soluble and insoluble fibre - and rice bran oil.

Soluble fibre has been shown to help lower cholesterol levels and therefore protect against heart disease. Insoluble fibre aids normal bowel function and may help protect against bowel disorders such as bowel cancer, constipation, and diverticulitis.

Rice bran oil (which is found in the bran layer of brown rice) has been shown to help lower blood cholesterol levels. It's also a rich source of vitamin E, an important antioxidant.

Nutritional value: Brown versus white rice - per 50g serve