Rice is on most Indian plates every day, and white rice is usually the default. But what if the colour of the grain matters more than we thought?
- Researchers at Hokkaido University studied 56 types of japonica rice, including brown, red, green and black varieties.
- Black and green rice had a richer mix of fats, including a type never before found in rice.
- In lab tests, their starch broke down more slowly than white rice, which points to a gentler rise in blood sugar.
- The tests were done in the lab, not on people, so the results are promising but not final.
- Mixing whole and coloured grains into everyday meals is an easy way to act on this research.
So, is coloured rice better than white rice? Early evidence says yes, in two ways. A 2026 study from Hokkaido University, published in Food Research International, found that black and green rice digested more slowly than white rice in lab tests. These varieties also carried unusual fats that other research has linked to lower inflammation. The study did not test people, so it shows promise, not proof.
What the researchers looked at
Rice is mostly starch, which makes up more than 85% of what we eat. It also has about 10% protein and roughly 2% fat. Because fat is such a small share, scientists have paid it little attention.
The Hokkaido team decided to look closer. They studied 56 japonica rice cultivars from across Japan, a short-grain type that turns soft and slightly sticky when cooked. Using liquid chromatography and mass spectrometry, they mapped 196 different fat molecules spread across five major groups.
Why the fats in black and green rice stand out
Lead author Associate Professor Siddabasave Gowda explained that even a small amount of fat matters. Fats help keep cell membranes intact, store energy and carry signals inside the body.
Pigmented rice, especially black rice and green rice, scored higher on the team's health-promotion index. They held two types of fats called FAHMFAs and LNAPEs. In other biological systems, these fats have been tied to lower inflammation and better metabolic health. This was also the first time FAHMFAs have ever been found in rice.
Slower digestion, gentler blood sugar
The team also asked how fast the starch in each rice breaks down. They cooked selected samples, added digestive enzymes and timed the process. Black and green rice produced a slower rise in sugar than typical white rice.
This matters because of the glycemic index, a ranking of how quickly a food lifts blood sugar. Foods that break down slowly let glucose enter the blood more gradually. For families worried about type 2 diabetes, that is a useful property in a food we eat every day.
What this means for your plate
A few honest limits apply. The study used Japanese rice and a lab model of digestion, not volunteers. Black rice grown in India, such as chak-hao from Manipur, is a different variety, so we cannot assume the same numbers. The researchers themselves say the work could help shape future health-focused rice products.
Still, the wider idea holds up well: less refined grains are a better everyday choice than polished ones. A practical start is to cook a small portion of coloured rice with your usual rice, keep portions steady, and serve it with dal, vegetables and curd, which slow digestion further.
If you enjoy the idea of whole grains beyond the rice bowl, our iHTF Multi Grain Ladoo brings five grains together with nuts and pure ghee for a snack you can feel good about.
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Frequently Asked Questions
1. Is black rice healthier than white rice?
Black rice is less refined than white rice, and in a 2026 Hokkaido University lab study, black and green rice broke down more slowly than white rice. That points to a gentler blood sugar rise. Studies in people are still limited, so treat it as a smart swap, not a cure.
2. Does black or green rice raise blood sugar more slowly?
In lab tests that simulated digestion, starch from black and green japonica rice broke down more slowly than starch from white rice. Slower breakdown lets glucose enter the blood more gradually. The test used enzymes, not volunteers, so real-life results in people may differ.
3. What are FAHMFAs and why do they matter in rice?
FAHMFAs are a type of fat, short for fatty acid esters of hydroxy medium-chain fatty acids. Researchers found them in rice for the first time, mainly in black and green varieties. In other biological systems, similar fats have been linked to lower inflammation and better metabolic health.
4. Can people with diabetes eat black rice?
Many people with diabetes can include whole or coloured grains in measured portions, but portion size and total carbohydrate still matter. Pairing rice with dal, vegetables and curd helps slow digestion further. Anyone managing diabetes should check with a doctor or dietitian before changing their meals.
