2 / 8

Red rice/brown rice:

If you are a rice eater, save the white rice for specific occasions and opt for red/brown rice, instead. In the process of milling and polishing rice to turn it white, the essential parts – the husk, bran and germ – are removed, causing the loss of many nutrients.

Red/brown rice, on the other hand, is a good source of fibre, iron and is also fat-free. While the glycemic index of white rice, which is the relative ranking of foods based on the rate at which they cause blood sugar levels to increase, is around 73, the GI of brown rice is lower, at 68, making it a much healthier option.

Red rice, or matta rice as it is called in Kerala, is considered to be the most nutritious among the varieties of rice, as it contains compound called anthocyanins, which is present in blueberries and other purple coloured fruits and vegetables. These act as anti-oxidants, and are also known to contain anti-inflammatory and anti-viral properties.

Healthiest whole grains that you need to include in your daily diet

According to a study published in the medical journal Lancet, a diet lacking in whole grains, apart from fruits and vegetables, is among the top diet-related killers in the world. As opposed to refined grains, which are milled and processed with only the endosperm intact, whole grains contain all the three essential parts of a seed – the bran, germ and endosperm. They, thus provide a whole lot of nutrients and are low on fat.

The study goes on to state that the low intake of whole grains is a leading cause of deaths and DALYs (disease-adjusted life years, which is the measure of overall disease burden – the sum of life years lost due to premature death and the years of productive life lost due to disability) in India. This is despite the fact that whole grains have traditionally been a part of our diet.

Here are some of the healthiest whole grains that you should be including in your daily diet: