Approximately half the global population, including nearly all of East, and Southeast Asia, relies solely on rice as a primary food source.
In some homes, rice is consumed in more than one meal daily. This low-cost, high-calorie grain is a staple in many diets, making it accessible and vital to all.
However, discussions persist about the potential health impacts of rice consumption, causing many to seek alternatives to white rice, such as brown, red, and black rice.
To determine the best type of rice for you, experts, and dietician Garima Goyal shares insight on the various varieties and their specific benefits, The Indian Express reports.
White rice
White rice is the most widely consumed variety globally. “Compared to other varieties, white rice is the highest in carbohydrate content so those trying to limit their calories should consume it with caution. The appearance of this rice is polished due to the removal of its outer bran and husk layers — leaving it with less fibre,” Goyal explains.
Additionally, Harvard researchers in the Archives of Internal Medicine report that white rice can pose a risk to diabetes, as it can cause significant spikes in blood sugar.
According to the researchers, brown rice and other whole grain foods are a healthier choice as they release glucose at a slower pace.
Also, an earlier report in the BBC explains that brown rice, like other whole grain foods, is rich in fibre and releases energy gradually.
In contrast, white rice undergoes milling, which removes the bran and some of the germ, resulting in a higher glycemic index (GI), thus causing a quicker rise in blood sugar levels.
High GI is understood as a measurement for foods with carbohydrates based on their impact on an individual's blood sugar levels.
"From a public health point of view, replacing refined grains such as white rice by whole grains, including brown rice, should be recommended to facilitate the prevention of type 2 diabetes," the researchers said.
Brown rice
Brown rice has a low glycemic index (GI), which means it won't cause a sharp increase in blood sugar levels after consumption, the site WebMD informs.
In fact, research shows that consuming three servings of whole grains like brown rice per day can decrease the risk of type 2 diabetes by as much as 32%.
Additionally, a person's diabetes risk may decrease by 16% by switching 50 grams of white rice with brown rice per day, scientists affirm.
Brown rice is also beneficial for heart health due to the wealth of nutrients it contains. It is a good source of dietary fibre, which reduces the risk of death from heart disease, and contains high levels of magnesium, reducing the likelihood of heart disease and stroke.
“Brown rice is a good alternative to white rice because of its richness in vitamins and minerals such as magnesium, selenium, thiamine, niacin, vitamin B6, phosphorus and potassium,” Goyal said.
She adds, “Brown rice has been shown to reduce HbA1c in diabetics as well.”
Red rice
“This rice contains a lot of magnesium which lowers blood pressure, maintains blood glucose levels and strengthens bones. It is also rich in iron and zinc. Thus, this makes for a healthier alternative as compared to brown rice,” Goyal said.
Red rice's main nutrient is anthocyanin, a beneficial compound that gives the rice its deep red hue, and which can lower blood pressure, prevent diabetes, enhance vision, and decrease cancer cells.
Experts inform that that red rice also possesses anti-inflammatory and anti-bacterial properties. Additionally, red rice is abundant in fibre, vitamins B1 and B2, calcium, and iron.
Black rice
Black rice, known for its nutty, slightly sweet taste, chewy texture and unique purple-black colour, is not only delicious but also highly nutritious, making it a rising "superfood" among rice varieties.
“Black rice has been slow to cross over to places outside of Asia, but we are finally starting to understand its benefits as a healthy, appetizing and beautiful food,” registered dietitian Beth Czerwony, RD told Cleveland Clinic.
Compared to other rice, black rice is abundant in nutrients, especially anthocyanins - potent antioxidant pigments that safeguard cells from damage, and responsible for its distinctive colour like eggplants, blueberries, açai berries, and Concord grapes.
Studies on black rice, also known as forbidden rice, indicate numerous potential benefits such as aiding weight control, enhancing eye health, defending against cancer, diabetes, and heart disease, and reducing inflammation.
Though further research is needed, early results on its nutritional value are reportedly encouraging.
“We know forbidden rice is high in nutrients and antioxidants, which help protect our bodies against disease,” said Czerwony.
She adds, “It’s also low in sugar, fat and salt, which is important when we’re looking to improve our diets and maintain health.”
Speaking about the benefits of consuming black rice, Goyal said, “Since black rice has the highest antioxidant, protein and dietary fibre content as compared to all other varieties, it is the healthiest choice. It also has cardioprotective effects.”
The dietician suggests that choosing any unrefined rice is a good choice, but black rice stands out as the best option due to its high nutrient density, ample fibre, and abundant antioxidants.
The protests outside the Bell Hotel in Epping triggered a series of demonstrations across the country during heightened tensions over immigration. (Photo: Getty Images)
AN ETHIOPIAN asylum seeker, whose arrest in July led to protests outside a hotel near London where he and other migrants were housed, has been found guilty of sexually assaulting a teenage girl and another woman.
The protests outside the Bell Hotel in Epping, about 20 miles (30 km) from London, triggered a series of demonstrations across the country during heightened tensions over immigration.
Hadush Gerberslasie Kebatu was convicted at Chelmsford Magistrates' Court of sexually assaulting a 14-year-old girl and a woman. He was also found guilty of attempting to sexually assault the girl, inciting her to engage in sexual activity, and harassment.
"This was an incident which became a cause of deep concern for the local community," said prosecutor Rebecca Mundy.
Immigration has become the main political issue in Britain, overtaking concerns about the economy, with record numbers of asylum claims and migrant arrivals by small boats across the Channel.
Prosecutors said that on July 7 the girl had offered Kebatu pizza because he looked hungry. He then tried to kiss her, touched her thigh, said he wanted a baby with her and her friend, and invited them back to the hotel.
The next day, when the girl was in her school uniform, he again attempted to kiss her.
District Judge Christopher Williams said the girl’s evidence was consistent and he did not believe she or other witnesses fabricated their accounts.
Kebatu, who had moved to the Bell Hotel about a week before the incident, denied the charges, telling the court he was "not a wild animal".
The asylum seeker said he was a teacher in Ethiopia and claimed the woman had given him her phone number and repeatedly invited him to her home.
His arrest sparked protests outside the hotel, some of which turned violent. The local council obtained a temporary injunction to prevent asylum seekers from being housed there, but it was overturned last week after a government appeal.
Opposition politicians accused prime minister Keir Starmer of prioritising migrants’ rights over those of local residents.
Government data shows that just over 32,000 migrants were housed in hotels across the UK as of the end of June. The government has said it will end the practice before the next election, scheduled for 2029.
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Rayner, 45, announced she would step down as deputy prime minister, housing minister and deputy leader of the Labour Party. (Photo: Getty Image)
Rayner steps down after admitting underpaying property tax
Resigns as deputy prime minister, housing minister and Labour deputy leader
Becomes eighth minister to leave Starmer’s government, and the most senior so far
Her departure comes as Labour trails Reform UK in opinion polls
DEPUTY prime minister Angela Rayner resigned on Friday after admitting she had underpaid property tax on a new home. Her resignation is a fresh setback for prime minister Keir Starmer, who had initially stood by her.
Rayner, 45, announced she would step down as deputy prime minister, housing minister and deputy leader of the Labour Party. She becomes the eighth minister to leave Starmer’s team, and the most senior departure so far.
"I deeply regret my decision to not seek additional specialist tax advice... I take full responsibility for this error," Rayner wrote in her resignation letter to Starmer.
Starmer said he was very sad her time in government had ended in this way but that she had made the right decision.
Labour under pressure in polls
The resignation comes as Labour trails Reform UK in opinion polls. Starmer has already faced criticism over his party’s image, with accusations of hypocrisy linked to accepting costly gifts such as clothing and concert tickets from donors.
Rayner’s exit is seen as a major blow, as she had played a key role in keeping Labour’s left and centrist factions together and was considered more broadly popular than Starmer himself.
From potential successor to resignation
Rayner had been mentioned as a possible successor to Starmer. On Wednesday, she referred herself to the independent adviser on ministerial standards after acknowledging a mistake in her tax payment.
In an interview, Rayner appeared close to tears as she explained that she had set up a trust for one of her sons, who has lifelong disabilities caused by an injury. She sold her share of her family home in northern England to the trust, using the money to buy an apartment in Hove. She believed she did not need to pay the higher tax rate for a second home.
Rayner’s departure adds to a series of losses for Starmer’s government. Eight ministers have now resigned, five over wrongdoing. This is the highest number of ministerial resignations outside cabinet reshuffles for any prime minister at the start of their tenure since at least 1979.
Even Boris Johnson, who later faced widespread criticism over lockdown-breaking parties, saw fewer resignations at the same stage.
Challenges ahead for Starmer
The resignation leaves Starmer weakened as he faces the end of the year, when his government must prepare a budget that is expected to include further tax rises. At the same time, Nigel Farage’s Reform is mounting a growing challenge.
Starmer had hoped to signal a new phase of leadership with a reshuffle on Monday after returning from his summer break. But that effort was overtaken by the allegations against Rayner and by Farage’s claim that the prime minister was stifling free speech.
(With inputs from agencies)
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Migrants swim to board a smugglers' boat in order to attempt crossing the English channel off the beach of Audresselles, northern France. (Photo: Getty Images)
Refugee family reunion scheme suspended as part of migration reforms
Nearly 21,000 visas issued in the past year, mainly to women and children
New rules to include contribution requirements and longer waiting periods
Government expects first migrant returns to France later this month
THE GOVERNMENT has announced it is suspending a scheme that allowed families of refugees in the UK to apply to join their relatives, as part of efforts to cut irregular migration.
Home secretary Yvette Cooper told parliament on Monday that new applications under the refugee family reunion route would be “temporarily” paused while the system is reformed.
“We do need to address the immediate pressures on local authorities and the risks from criminal gangs using family reunion as a pull factor to encourage more people onto dangerous boats,” she said.
Nearly 21,000 visas issued in a year
Home Office figures released earlier this month showed almost 21,000 refugee family reunion visas were granted in the year to June 2025. The majority were issued to women and children.
Cooper said the suspension is ahead of wider reforms due later this year. These will examine “contribution requirements” for family members and “longer periods before newly granted refugees can apply”.
“Until the new framework is introduced, refugees will be covered by the same family migration rules and conditions as everyone else,” she said.
Immigration concerns rising
An Ipsos survey published last month found immigration is currently the top concern for Britons, ahead of the economy and the National Health Service.
Over 111,000 people applied for asylum in the UK in the year to June 2025, the highest number since records began in 2001, according to Home Office data.
Since Keir Starmer became prime minister in July 2024, more than 50,000 migrants have crossed the Channel from northern France. Similar crossings also took place under the previous Conservative government.
The arrivals have fuelled discontent that has been tapped into by Reform UK, led by Nigel Farage, which has overtaken Labour in national opinion polls.
Deal with France
Cooper said the government expects to return the first migrants to France “later this month” under a new agreement.
Under the “one-in, one-out” deal, the UK can send back to France some migrants who crossed the Channel, while accepting the same number of migrants from France who can apply for a visa through an online system. Priority will be given to vulnerable nationalities and those with ties in Britain.
“We expect the first returns to begin later this month,” Cooper said.
“Applications have also been opened for the reciprocal legal route, with the first cases under consideration subject to strict security checks,” she added.
Reform’s challenge to Labour
Reform UK has led Labour in opinion polls for several months, though the next general election is not due until 2029.
(With inputs from agencies)
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Angela Rayner arrives for a cabinet meeting at Downing Street on September 2, 2025. (Photo credit: Reuters)
DEPUTY prime minister Angela Rayner is awaiting the outcome of an investigation into her underpayment of stamp duty on a property in East Sussex, with the findings expected soon.
Prime minister Keir Starmer said he anticipated the report, led by ethics adviser Sir Laurie Magnus, would be delivered “pretty quickly.” He added: “Then, of course, I will act on whatever the report is that's put in front of me.”
Rayner admitted she did not pay the correct tax on an £800,000 flat in Hove. She paid £30,000 in stamp duty after listing it as her main residence. However, as she co-owned another property, she should have paid the higher “second home” rate of £70,000, according to BBC.
The Times reported that Rayner’s lawyers said they had not given her any tax advice and were being made “scapegoats,” contradicting her earlier claim that she had acted on advice.
BBC reported that her allies said she had consulted a conveyancer and two trust law experts.
Starmer’s spokesperson condemned vandalism at Rayner’s Hove property, where “tax evader” had been spray-painted.
“Whatever scrutiny our parliamentarians may face, it is appalling that their private homes should be targeted in this way,” the spokesperson said.
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Shafik served as deputy governor for markets and banking at the Bank of England between August 2014 and February 2017.
Minouche Shafik named chief economic adviser to Keir Starmer.
Darren Jones moves into Downing Street role; James Murray replaces him.
Nin Pandit to lead a reformed Downing Street Delivery Team.
Vidhya Alakeson given expanded responsibilities over policy and delivery.
PRIME MINISTER Keir Starmer has named Minouche Shafik, a former deputy governor of the Bank of England, as his chief economic adviser. The appointment comes as he looks to strengthen his team ahead of what is expected to be a difficult end to the year.
Shafik’s arrival, along with the decision to bring Darren Jones, deputy to chancellor Rachel Reeves, into his Downing Street office, signals Starmer’s focus on economic advice before a budget later this year that is likely to include further tax rises.
Jones will be succeeded by Labour lawmaker James Murray, who previously held a junior post in the finance ministry, Starmer’s office said in a statement.
Wider changes in Downing Street
Starmer has also reshuffled his Downing Street operations, replacing his principal private secretary and naming a new director of communications. Nin Pandit will remain in the No10 team, taking charge of a newly reformed Downing Street Delivery Team.
After more than a year in power, Starmer’s government has faced criticism from within Labour for struggling to explain difficult policy decisions and highlight its achievements. Labour’s poll ratings have dropped in recent months.
The changes could strengthen the economic advice available to Starmer before Reeves presents a budget with limited scope, as she remains committed to her fiscal rules aimed at balancing day-to-day spending with tax revenues by 2029.
"I think the creation of a role for Darren Jones is a good move," one Labour lawmaker said.
"He’s clearly got an eye for the details but understands the politics too."
Shafik to bring ‘additional expertise’
Shafik served as deputy governor for markets and banking at the Bank of England between August 2014 and February 2017, leaving early to become vice chancellor of the London School of Economics.
In 2023, she was appointed president of Columbia University in New York but resigned after little more than a year following criticism over the university’s handling of student protests related to Israel’s war in Gaza.
Earlier in her career, Shafik was the top civil servant in Britain’s foreign aid ministry and later deputy managing director at the International Monetary Fund. At the IMF, she oversaw work in Europe and the Middle East during the euro zone debt crisis and the Arab Spring.
"This role and the additional expertise will support the government to go further and faster in driving economic growth and raising living standards for all," Starmer’s office said.
Shafik’s background
Shafik, who is also a non-partisan member of the House of Lords, was born in Egypt and grew up in the southern United States before earning a doctorate in economics at the University of Oxford.
In a 2021 book, she argued for policies that included income floors with work incentives, pensions linked to life expectancy, and early childhood interventions to equalise opportunity.
The Prime Minister’s deputy chief of staff, Vidhya Alakeson, will also take on expanded responsibilities with overall oversight of policy and delivery within Downing Street.
(With inputs from agencies)
Alternative Headlines:
Starmer strengthens Downing Street team with Shafik, Alakeson and Pandit moves
Minouche Shafik appointed chief economic adviser as Starmer reshuffles team
Nin Pandit to head delivery unit as Starmer expands Downing Street operation
Vidhya Alakeson takes wider role in No10 as Shafik joins as economic adviser