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How healthy is rice?
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Rice is very popular in Asian cuisine, but here too we can enjoy rice-based dishes. Which variant is the healthiest? And what is the right portion per person?
Read also: Should you wash rice before cooking it?
Appreciated all over the world
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Rice is a starchy, high-calorie grain that is generally inexpensive, making it a very accessible ingredient. Rice is one of the most important foods in more than 100 countries around the world. In some families it is also consumed with more than one meal a day.
Many countries have a rice specialty that reflects local spices and taste preferences: think risotto in Italy, paella in Spain, jambalaya in the southern United States, coconut rice in Colombia, steamed rice in China , rice with beans in Mexico and sweet rice in Portugal.
Read also: Nasi goreng with prawns, chicken and Chinese cabbage
Read also: Recipe: healthy paella
Types of rice
There are many types of rice. Let’s look at the most famous ones.
- White rice: This is the most popular type of rice. The outer layers of husk and bran are removed during processing, resulting in a grain that cooks quickly and has a delicate flavor.
- Brown rice: Unlike white rice, brown rice retains the bran and germ. As a result, brown rice has a slightly harder texture, but the grains contain more fiber, vitamins, and minerals than the white version. By the way, brown rice comes in different shades, including reddish, purplish, or black.
- Wild rice: Contrary to what its name suggests, wild rice is not actually a type of rice, but a seed of a species of North American grass that grows in calm, shallow water. It has a distinctive smoky flavor and is rich in protein and dietary fiber.
- Basmati Rice: Basmati rice is known for its long grains and aromatic scent. This type of rice is native to India and is still widely used in South Asian cuisine.
- Jasmine rice: Jasmine rice also has a certain aroma and is popular in South Asian dishes. After cooking the rice will have a slightly sticky consistency.
Read also: Quick chicken soup with rice and sweet potatoes
Nutritional value of rice
Both white and brown rice contain virtually no fat or sugar. The main nutrients of rice are:
- Carbohydrates: Rice is mainly made up of carbohydrates, which are the main source of energy for the body.
- Fiber: Brown rice and wild rice are rich in fiber, which aids digestion and promotes satiety.
- Protein: While rice isn’t as high in protein as meat or legumes, it still contains plant-based protein.
- Vitamins and minerals: Rice is a good source of vitamin B, such as thiamine, niacin and vitamin B6. It also contains minerals such as magnesium, phosphorus and selenium.
Brown rice is considered the more nutritious option due to its higher fiber content and extra vitamins and minerals compared to white rice.
Most of the carbohydrates in rice are starches. Starch is the most common form of carbohydrate in foods and is made up of long chains of glucose called amylose and amylopectin. Different types of rice contain different amounts of these compounds, which affect the texture of the rice. For example, basmati rice is rich in amylose, which means it doesn’t stick after cooking. Glutinous rice, on the other hand, has little amylose and a high amylopectin content, and is ideal for risottos, rice puddings and for eating with chopsticks.
These components also affect how easily the body can digest rice. High-amylose rice is generally harder to digest than glutinous rice, but the rapid digestion of glutinous rice can lead to spikes in blood sugar levels. Especially people with diabetes should therefore opt for brown rice. The lower glycemic index can help control blood sugar levels.
Read also: Red yeast rice: a natural remedy against cholesterol?
How much rice per person?
The recommended serving of rice naturally varies depending on how many calories your body needs in a day, but in general a serving of cooked rice is equivalent to half a cup. If you use rice in bags, it is better to count 1 bag for 2 people.
Read also: How much rice or pasta per person?
Read also: What exactly is quinoa and how healthy is it?
Sources:
https://www.hsph.harvard.edu
https://www.bbcgoodfood.com
Last update: January 2024
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2024-01-21 23:03:22
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