For thousands of years, rice has been the staple food for more than half of the world’s population. Rice grows like barley and oats inside a protective husk that must be removed if the grain is used as food.
But many nutrients are lost when the bran and germs are removed during the white rice milling process. Brown rice – the healthy grain that still maintains the bran layers – is slightly more nutritious than white. Rice is important when planning a menu.
Risotto made with lean meat, vegetable broths, pilaf made with fat-free broth, nuts, and dried fruits are light, nutritious and economical starter options. Rice is also a part of breakfast cereal, and it is an excellent base for salads, as well as a natural accompaniment to vegetables, fish and meat. Rice bran also adds volume to breads and cakes.
Types of rice
- a White rice It is a true classic. Since it is a “long” grain, it ends up being brittle when cooked. The shorter the rice, the more likely the grains will stick together. Longer, cute.
- a Integrated rice It can easily replace white rice in any dish and contains more nutrients such as phosphorous, magnesium, and potassium, as well as providing more fiber per serving of white rice.
- a Boiled rice It is processed differently from white rice. The skin is left as soon as it is soaked and steamed. Then, after drying, the husks are removed and the resulting rice packed. Since the peel is left for longer in the process, the grains absorb more nutrients, such as vitamin B and potassium. Once cooked, it is dry and has a durable texture.
- a Tree cedar Medium grain Italian rice with a creamy consistency, used in risotto because it stays sticky inside even after a long cooking process
- a My smile It is a fragrant rice of cooked Pakistani and Indian origin, bulging only in length. It is perfect for making pilafs.
- a Jasmine It is a fragrant rice of Thai origin. It has a soft, moist texture and the grains are sticky together.
- a Wild rice It is a relative of the common rice and contains more protein than it, in addition to being richer in lysine, an amino acid not found in most grains.
The health benefits of rice
1. Helps prevent colon cancer
Consuming brown rice at least once a week reduced the risk of developing colon and rectal polyps by up to 40%, according to a California study of 2,800 people who underwent colonoscopies.
2. Calms intestinal problems
Rice relieves diarrhea and is therefore part of the diet dedicated to normalizing this condition: bananas, rice, apple puree and toast, which helps normalize bowel function and provides the energy needed for people recovering from a bout of diarrhea.
3. Helps control diabetes
While white rice can increase the chance of developing type 2 diabetes, some studies show that brown rice and wild rice – which preserve fiber, vitamins and minerals – help regulate glucose metabolism in diabetics by providing a slow and stable supply of glucose. .
4. It does not cause allergies
Rarely, rice can cause allergic reactions. This quality makes it the ideal basis for a strict elimination diet, sometimes used to identify food allergies. This is also the reason why it was referred to as the first baby food.
5. Safe for people with celiac disease
Rice does not contain gluten – a type of protein found in wheat, barley, rye, and other cereal grains – so it is safe for people with celiac disease or gluten intolerance.
6. Prevents protein deficiency in vegetarians
The protein content in rice, which ranges from 2 mg to 2.5 mg per half cup, is lower than that of other grains, however, when eaten with beans, the rice produces a complete protein.