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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 dishes. Which variant is the healthiest? And what is the right portion per person?
Also read: Should you wash rice before cooking it?
Enjoyed worldwide
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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 worldwide. In some households it is even eaten 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 US, coconut rice in Colombia, steamed rice in China, rice with beans in Mexico and sweet rice in Portugal.
Also read: Nasi goreng with prawns, chicken and Chinese cabbage
Also read: Recipe: Healthy paella
Types of rice
There are many types of rice. We go over the most famous ones.
- White rice: This is the most popular type of rice. The outer chaff and bran layers are removed during processing, resulting in a grain that cooks quickly and has a mild flavor.
- Brown Rice: Unlike white rice, brown rice retains its bran and germ. As a result, whole grain rice has a slightly harder texture, but the grains do 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 the name suggests, wild rice is not actually a type of rice, but a seed of a North American grass species 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 originates from 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 texture.
Also read: Quick chicken soup with rice and sweet potato
Nutritional value of rice
Both white and brown rice contain virtually no fat or sugar. The main nutrients in rice are:
- Carbohydrates: Rice consists mainly of carbohydrates, which serve as the main source of energy for the body.
- Fiber: Brown rice and wild rice are high in fiber, which aids digestion and encourages satiety.
- Protein: Although rice is not as high in protein as meat or legumes, it still contains vegetable protein.
- Vitamins and minerals: Rice is a good source of vitamin B, such as thiamin, niacin and vitamin B6. It also contains minerals such as magnesium, phosphorus and selenium.
Brown rice is considered the most nutritious option due to its higher fiber content and extra vitamins and minerals compared to white rice.
Most of the carbohydrates in rice are starch. Starch is the most common form of carbohydrate in foods, and consists of long chains of glucose called amylose and amylopectin. Different types of rice have different amounts of these compounds, which affects the texture of the rice. For example, basmati rice is rich in amylose, which means it does not stick together after cooking. Glutinous rice, on the other hand, has little amylose and high amylopectin, and is ideal for risottos, rice pudding and eating with chopsticks.
These components also affect how easily the body can digest the rice. High amylose rice is generally more difficult to digest than glutinous rice, but the rapid digestion of glutinous rice can lead to spikes in blood sugar levels. People with diabetes in particular should therefore opt for brown rice. The lower glycemic index can help control blood sugar levels.
Also read: Fermented red rice: a natural remedy for cholesterol?
How much rice per person?
The recommended serving size for rice naturally varies depending on how many calories your body needs in a day, but in general one serving of cooked rice is equivalent to half a cup. If you use rice in bags, it is best to count 1 bag for 2 people.
Also read: How much rice or pasta per person?
Also read: What exactly is quinoa and how healthy is it?
Sources:
https://www.hsph.harvard.edu
https://www.bbcgoodfood.com
Last updated: January 2024
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2024-01-21 23:03:22
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