Find out which type of rice is better for your diet if you’re battling diabetes or high blood pressure.

Certified Japanese rice sommelier Yuichi Sato completed a training course learning about 300 varieties of rice in Japan. Only about 50 people qualify each year, but you could say that undertaking the challenge was in Sato’s blood. He grew up learning about rice from his grandfather, who was a rice farmer in Niigata prefecture. The managing director of Tawaraya Rice, which supplies rice to the top Japanese restaurants here, shares on the different types of rice and its nutritional value.

Black Rice

Taste: Black rice tastes nutty and retains a firmer texture compared with the rest.

Nutritional value: Out of all the types of rice. this has the most fibre. Pitted against brown rice, it’s also higher in protein and lower in carbohydrate content. But where it loses out to brown rice is in its glycaemic index (GI) value.

Fun facts: Rumoured to have once been reserved for the Chinese emperor and forbidden to anyone else, black rice – like red rice and purple rice – contains anthocyanins.

Pair it with: The bold colour makes black rice stand out. Use it in rice pudding with coconut and mango.

(Also read: Where to Eat Brown Rice in Singapore – Hawker Centres Included!)

Jasberry Rice

Taste: With a light floral aroma and soft, sticky texture, it tastes like Thai jasmine rice. (The dark purple jasberry rice is a variety of non-GMO rice which stems from decades of natural crossbreeding.)

Nutritional value: Touted to possess three times more antioxidants than blueberries and 10 times more antioxidants than green tea, it is parked within “superfood” territory. The whole grain rice also has high levels of anthocyanins. Plus it contains vitamin E (said to be good for vision and reproduction) and betacarotene (plays a part in preventing breathing disorders like asthma and bronchitis).

Fun facts: Jasberry rice creator Siam Organic is a social enterprise helping small scale farmers in north-east Thailand to grow their way out of poverty; the farmers are provided with Jasberry seeds, organic fertilisers and training. On top of that, farmers earn up to 200 per cent more for Jasberry rice harvests than conventional commodity rice.

Pair it with: Jasberry rice is available at Cedele All Day Dining outlets and can be found in their mixed mushroom garlic tossed rice.

Red Rice

Taste: Red rice is more nutty and fragrant.

Nutritional value: Red rice possesses anthocyanin, an antioxidant linked to health claims such as improved heart health and cancer prevention. It contains a similar amount of fibre to brown rice but twice the amount of iron and six times the amount of zinc. It boasts a GI value in between brown rice and black rice.

Fun facts: Red rice gets its colour from anthocyanins, which are also found in Blueberries and red-purple fruits and vegetables. Japan and Taiwan are known for their red rice.

Pair it with: The vibrant colour makes red rice stand out in fried rice and salad bowls.

(Also read: 7 Smart Hacks to Enjoy Carbs the Healthy Way)

Brown Rice

Taste: The texture is coarser than that of white rice and it is likely to have a shorter shelf life.

Nutritional value: All rice has sugar, but brown rice is a better option if you’re battling diabetes. It is lower on the GI than white rice. The ranking is based on how different foods affect blood glucose levels. Swop high-GI foods for low-GI alternatives to reduce the risk of high blood pressure and diabetes.

Fun facts: Brown rice is a whole grain. Unlike white rice, it contains the fibrous bran and the nutrient-rich germ as well as the starchy endosperm. Japan and Taiwan, in particular, are known for their brown rice.

Pair it with: Brown rice goes well with meat and curry. And relatively small quantities of it can fill you up fast, which makes it great for salads.

White Rice

Taste: Koshihikari (the most cultivated white rice in Japan) tastes soft and fluffy; Yumepirika (a recent cross-breed) has a natural gloss, some sweetness and a soft, springy texture.

Nutritional value: Eaten in small portions, white rice is a good source of carbohydrates, vitamins and minerals.

Fun facts: Niigata prefecture is home to the best rice. Koshihikari, in particular, is dubbed the “King of Japanese Rice”, and grows well there because of the weather. However, Hokkaido rice is catching up. It used to be difficult to grow rice in the cold climate, but Yumepirika – a newer variety of white rice – has been cultivated to withstand the temperatures.

Pair it with: Koshihikari rice complements dishes rich in flavour, while Yumepirika is good for making onigiri rice balls and in bento lunch boxes.

A version of this story first appeared on www.herworld.com.