Choosing the Best Rice for Health – Fiber, Low-GI, and Traditional Varieties

"Which is the best rice for health?" is a common question in almost every Indian home. Rice is part of our daily meals, from fluffy idly in the morning to tasty pulao at night. But not every type of rice is equally good for the body. India celebrated National Nutrition Week 2025 from September 1 to 7 with the theme 'Eat Right for a Better Life'. While the event has passed, its message is timeless—choosing the best rice for health can support energy, strength, and long-term wellness. It is always the right time to explore rice varieties that bring balance, nutrition, and long-term wellness to our daily meals.

Why Nutrition Awareness Matters

Nutrition Week reminds us that food is not only for taste but for life. People in India consume an excess of sugar, salt, and oil. Doctors warn that these can cause diseases like diabetes, heart conditions, and obesity. So, the government promotes this week in an effort to motivate the families to make nutrient-rich food choices and hold balance in their diet.

One simple step is selecting the best rice for health instead of only using polished white rice. By adding traditional rice and other wholesome varieties to meals, we can bring back fiber, minerals, and natural goodness.

Rice and Indian Families

Rice has always been more than just food in India. It is part of our culture and rituals. At weddings, housewarming ceremonies, and festivals, rice is always present. But when we ask, "Which is the best rice for health?" we need to look beyond plain white rice.

• Hand-pound rice is rich in fiber and keeps us full for longer.
• Low-GI rice benefits people with diabetes by releasing sugar slowly.
• Rice for pregnant women provides gentle nutrition for both mother and baby.
• Traditional rice reminds us of how our grandparents ate, closer to nature and healthier.

When rice is combined with dals and vegetables, it turns into nutrient-rich food that gives complete nourishment to the family.

Sugar, Salt, and Oil - The Balance

Nutrition awareness also highlights three hidden dangers—sugar, salt, and oil. Even when we eat the best rice for health, too much sugar, salt, or oil can reduce its value.

• Sugar should be limited to about 20-25 grams daily.
• Salt should stay around 5 grams per day.
• Oil should not exceed 5-6 teaspoons daily.

If we keep these in check and combine meals with hand-pound rice, traditional rice, or enjoy the low-GI rice benefits, our diet stays safe and balanced.

Best Rice for Health - Top Choices

1. Hand-Pound Rice

This rice is only lightly milled, so it keeps its fiber and minerals. Families who eat it feel full for longer and avoid overeating. For many, this is the best rice for health because it also supports digestion and daily energy.

2. Low-GI Rice

People with diabetes often struggle with sugar spikes. Low-GI rice benefits them by releasing sugar slowly into the blood. It helps maintain steady energy and makes meals safer for diabetics.

3. Traditional Rice Varieties

India is home to hundreds of traditional rice types. They are not only tasty but also full of vitamins and minerals. Choosing them supports both health and cultural heritage.

4. Rice for Pregnant Women

Pregnant mothers need food that is gentle on digestion yet rich in nutrition. Special rice for pregnant women gives balanced energy and supports healthy growth for the baby. It is often considered the best rice for health during pregnancy.

5. Nutrient-Rich Foods with Rice

Rice, when paired with pulses and vegetables, turns into nutrient-rich foods that supply proteins, vitamins, and minerals. This balance is what makes rice an important part of a healthy plate.

Cooking Rice the Healthy Way

Even the best rice for health loses its power if cooked in an unhealthy way. Small changes in cooking can make a big difference:

• Wash rice lightly so nutrients are not lost.
• Use less oil in curries and rice dishes.
• Add vegetables to pulao, khichdi, or upma for extra nutrient-rich foods.
• Serve rice in moderate portions.

By following these steps, varieties like hand-pound rice, traditional rice, and even rice for pregnant women become even more valuable for health.

Why Choosing the Right Rice Still Matters

Even though National Nutrition Week has ended, its theme 'Eat Right for a Better Life' continues to guide families toward healthier food choices.

• Diabetics benefit from switching to low-GI rice.
• Mothers feel safe with rice for pregnant women.
• Culture lovers bringing back traditional rice.
• Families are adding hand-pound rice to their kitchens.

This way, every plate of rice becomes a plate of strength and wellness.

Bringing Healthy Rice to your Kitchen

When it comes to choosing rice for daily meals, going back to simple, natural varieties can make a big difference. Rice that keeps its fiber and goodness, like hand-pound rice, low-GI rice, and rice for pregnant women, is now easier to find.

Brands such as Sri Aishwarya Foods continue to bring these traditional rice varieties in their natural form, just like our grandparents enjoyed. Adding them to the family kitchen is a small step that supports health in the long run.

Conclusion

The best rice for health is not the whitest or the fastest to cook. It is the rice that gives fiber, balances sugar, and supports all stages of life. Whether during Nutrition Week or throughout the year, the real change comes when we shift from polished rice to hand-pound rice, bring back traditional varieties, explore the benefits of low-GI rice, and value rice that supports mothers during pregnancy.

After all, rice has always been at the heart of Indian meals and traditions. It is more than food — it is part of our culture. By choosing wisely, we honor that heritage while caring for our health. Filling our plates with the best rice for health and other nutrient-rich foods is a simple step toward building a better and healthier life.

FAQs

Q1: Which rice is best for diabetes?
Low-GI rice is the best choice for people with diabetes as it releases sugar slowly, helping maintain stable blood sugar levels.

Q2: Is hand-pound rice healthier than white rice?
Yes. Hand-pound rice keeps its fiber, minerals, and natural goodness intact, making it healthier than polished white rice.

Q3: Which rice is best during pregnancy?
Rice that is easy to digest and nutrient-rich, such as hand-pound or specially selected rice for pregnant women, is best for supporting both mother and baby.