Rice, comprised of more than 85 percent starch, is a dietary staple for more than half the world’s population. In a study published in Food Research International, Japanese researchers assessed the health benefits of 56 types of Japanese rice, including brown, red, green and black varieties.

Black and green rice scored higher on health-promotion indexes due to beneficial fats and slower digestion rates, which prevent rapid blood sugar spikes compared to white rice. Although fats constitute only 2 percent of rice, they impact nutrition, flavor and grain quality. Colored varieties contain unique fat compounds that lower inflammation and improve metabolic health. The researchers believe these findings will help consumers better understand the nutritional value of colored rice varieties and offer new options for menu planning to moderate blood sugar and support metabolic health.