If brown rice is not your thing and you want to avoid white rice too due to fear of weight gain, one can take the middle way and go for parboiled rice which has greater benefits compared to your regular rice from high fibre content to protein. Brown rice is considered ideal for people with diabetes compared to white rice which is highly processed as studies show that unpolished brown rice can decrease glycaemic index by 23 per cent and fasting insulin response. 

Parboiled rice could be better choice for fitness-conscious considering it is low in calories, has fewer carbs and more protein. It also has more thiamine and niacine compared to white rice. Parboiled rice is partially boiled before the inedible husk is removed from the grains. First, unhusked rice is soaked in warm water, then it is steamed till starch gets converted into gel and is then slowly dried before it is milled. Parboiled rice is light yellow in colour.

Parboiled rice is a type of rice that has been partially boiled in the husk. Three major steps of parboiling are soaking, steaming and drying. Parboiled rice differs from white rice because of the difference in processing method which helps in boosting its nutritional value and changing its texture.