Which is better, 5-color brown rice or 7-color brown rice

Both 5-color brown rice and 7-color brown rice have their own advantages, and the choice should be based on nutritional needs and individual physique. 5-color brown rice usually includes basic varieties such as black rice, red rice, and brown rice, with high dietary fiber and mineral content; On the basis of 5 colors, 7-color brown rice adds special varieties such as purple rice and green rice, which are richer in anthocyanins and antioxidants. Both 5-color brown rice and 7-color brown rice retain intact bran and germ, and are rich in B vitamins and trace elements such as magnesium and zinc. 5-color brown rice has a relatively soft taste, suitable for people with weak gastrointestinal function; 7-color rough rice has greater potential for improving microcirculation and delaying aging due to the addition of special varieties. Both have lower glycemic index than white rice, but purple rice in 7-color brown rice contains more resistant starch and has slightly better blood glucose regulation effect.

Due to the presence of rare varieties, 7-color rough rice may have a higher risk of sensitization. People with allergies should try it with caution. The combination of 5-color brown rice varieties is more classic, and the water absorption and softness during cooking are easier to master. Special groups such as pregnant women are recommended to choose 5-color brown rice to ensure safety, while middle-aged and elderly people who pursue functional nutrition can prioritize 7-color brown rice. Before cooking brown rice, it is necessary to soak it thoroughly to remove phytic acid. It is recommended to pair it with legumes to improve protein utilization. People with gastrointestinal sensitivity can choose sprouted brown rice to improve digestion and absorption rate, and control the single consumption amount within 100 grams. Regardless of which type of brown rice is chosen, the intake ratio should be gradually increased to avoid sudden replacement of staple food causing bloating and discomfort.