He rice (Oryza sativa) It is a food full of properties and health benefits that represent the basic sustenance of more than half of the world’s population and, probably. It is the most appreciated cereal for its balanced nutritional properties.

Origin of rice

Rice began to be cultivated about six thousand years before Christ in several different regions at the same time; the short grain varieties, around the Yangtze River, and the long grain varieties, somewhat later, in Southeast Asia.

From the East, rice cultivation spread, very slowly, until reaching the Mediterranean around the year 800 BC. However, it was the Arabs who spread its cultivation the most, from Egypt to the Iberian Peninsula. The Spanish and Portuguese later introduced it to America.

Rice properties

Brown rice, with a lower glycemic index than white rice and greater vitamin richness, helps maintain vitality and balance your mood. The properties of brown rice are multiple:

Excellent source of energy

Rice provides the best quality energy thanks to its richness in carbohydrates (73%). Among them, the most abundant is starch, which has the advantage of being absorbed slowly, thus providing the body with gradual energy and prevents blood sugar spikes from occurring.

This slowness is accentuated in the brown rice thanks to its greater fiber content (2.8%), which reduces its glycemic index, and also in basmati, richer in amylose and with less amylopectin. Therefore it is suitable for diabetics.

Vitamins and minerals

A serving of 80 grams Raw brown rice provides 30% of the magnesium needed per day, a quarter of vitamins B3 and B6, a fifth of B1 and B5 and up to 16% of folic acid.

Gluten-free proteins

Although it has less protein than wheat (8% compared to 11.5%), they are proteins very useful and digestible, with a considerable amount of tryptophan and lysine.

However, it is recommended to complement them with legumes, eggs or dairy products.

The great advantage of rice is that its proteins They do not contain gluten, so it is perfectly tolerated by celiacs and sensitive people.

Nutritional value of rice

Every 100 grams of raw brown rice provides:

• Calories: 370 (1549 kJ)
• Fiber: 3.5g
• Proteins: 7.9g
• Vitamin E: 1.2mg
• Vitamin K: 1.9 mcg
• Vitamin B1: 0.4mg
• Vitamin B2: 0.1mg
• Vitamin B3: 5.1mg
• Vitamin B6: 0.5 mg
• Folic acid: 20 mcg
• Vitamin B5: 1.5mg
• Calcium: 23mg
• Iron: 1.5mg
• Magnesium: 143mg
• Phosphorus: 333mg
• Potassium: 223mg
• Manganese: 3.7mg

Nutrient composition depending on the type of rice per 100 g

VarietiesWhiteVaporizedComprehensiveCalories380374345Hydr. Carb.(g)8680.473.4Proteins (g)788Fats (g)0.912.2Fiber (g)0.22,22.8Phosphorus (mg)100156300Magnesium (mg)1327131Iron (mg)0,250,742Vit. B1 (mg)0.050.20.3Vit. B3 (mg)3,15,16,8Vit. B6 (mg)0.30,460.6

Benefits of rice

The nutritional composition of rice justifies a series of health benefits.

It is a digestive balm

The first organ that benefits from a good bowl of brown rice is the intestine. This is because its dietary fiber plays a very important regulatory function in the intestinal transit since its bran, unlike what sometimes happens in other cereals, is not irritating to the intestinal mucosa.

In addition, its mucilage helps repair the inflamed mucosa, something highly recommended for people with irritable bowel syndrome.

good for the heart

The low sodium content and the presence of potassium make rice a protector of the cardiovascular system, as it promotes blood pressure stability and helps regulate heart rate.

This same effect is enhanced by the action of magnesium, which protects the lining of the arteries from the aggression that sudden changes in blood pressure can cause.

On the other hand, its generous fiber content helps reduce LDL cholesterol level, It absorbs the excess of these lipids and eliminates them through the intestines.

Prevents cancer

Regular consumption of rice can exert some protection against cancer, especially of the colon, breast and prostate, thanks to the action of several of its components.

The first of them is its insoluble fiber, which by accelerating digestive transit helps reduce the effect of certain carcinogenic substances on the intestinal mucosa. This protection is enhanced by the action of seleniumwhich protects the immune system and prevents the formation of free radicals.

Relaxing effect

Added to the stability that favors the gradual release of energy in rice is the relaxing effect of the amino acid. tryptophanpresent in proteins, as well as rich in magnesium and group B vitamins, essential for the proper functioning of the nervous system and energy production.

Rice in the kitchen

In addition to being a food with multiple properties and benefits, brown rice is a lively and versatile food that does not tire the palate. It absorbs flavors very well, adapts to any type of recipe – sweet or savory – and combines easily with most vegetables and even some fresh fruits.

Thanks to all these qualities, he can star complete recipes which can serve as a single dish, accompanied by vegetables or legumes to complement it nutritionally.

This can be done by using it, for example, in vegetable fillings such as zucchini, eggplant and baked peppers, or in risottos and paellas.

It can be cooked with garlic, onion, celery or aromatic plants such as bay leaf or cilantro. Saffron or turmeric help to dye it yellow. To give you a oriental touch Just season it with a good curry or some finely cut shitakes.

It also turns out excellent as a garnish, For this reason, its presence can be increased by shaping it with a mold greased with oil and sprinkling it with green chives or chopped parsley.

The best method to cook rice

When planning a recipe with rice, you should calculate between 50 to 60 grams per person.

In a saucepan with a lid and a thick bottom, add one cup of rice and two of water Fry with salt, and a good splash of olive oil.

Put the heat on high, cover the saucepan and, when it starts to boil, lower the flame and cook until the water is absorbed (about 40 minutes).

a good lemon splash When the cooking water comes to a boil, it helps to leave the grain a little looser. Another very effective trick is to fry the grains in olive oil before boiling them.

Do not uncover the pot or stir the rice during cooking, to avoid it becoming mushy.

Before serving, let it rest for 5 minutes.

Types of rice

Today there are about seven thousand varieties of rice, although they can be divided into three large groups: short and thick grain, of Chinese origin; those with elongated and narrow grain, from northern India; and those with medium or semi-long grain, typical of Indonesia.

Each of these rice has unique qualities and needs a different treatment in the kitchen. The healthiest types of rice are the following.

• Semi-integral round rice. Preserves the rice germ with its proteins, minerals and vitamins.
• Parboiled rice. It preserves 80% of the vitamin B2 in brown rice.
• Red rice. It contains a large amount of polyphenols that come from the antioxidant pigments found in its peel.
• Nero rice. It is the one that provides the most antioxidants.
• Brown basmati rice. It is the most aromatic on the planet thanks to an exclusive chemical substance in it, 2-acetyl-1-pyrroline
• Wild rice. It is very rich in protein and provides fewer carbohydrates than most varieties. In addition, it is richer in vitamin B2, B3 and iron.

What rice to choose?

It is important to choose the rice well, since each one has its peculiarities:

• The long grains They are looser and whole, making them ideal for salads, side dishes and curries.
• The short grains and round ones are ideal for desserts, since by releasing starch they give them a creamy consistency.
• Medium grains or semi-long ones are used in paellas, baked or casserole, as they have a very pleasant texture and absorb the flavors better.

Rice products

Some rice derivatives are, in addition to being healthy, very useful in the kitchen:

• Rice flour: It is obtained by grinding brown or white rice and does not contain gluten. It is widely used in oriental cuisine to make noodles, cakes or cookies, as well as in the dough for spring rolls. It is very useful for thickening sauces or broths.
• Rice milk: It is made with water, rice flour, generally glutinous, and some vegetable oil that varies depending on the brand. It is very refreshing and has a slightly sweet flavor, very appropriate for desserts, where it can replace cow’s milk. It can also be used to enrich a soup or simply as a drink.
• Puffed rice crackers: This light snack can be found in a sweet or savory version. At breakfast, spread with jam or honey, they can replace classic bread toast.

What about arsenic?

Several scientific studies have highlighted that rice can be a worrying source of arsenic, a very toxic metal.

The risk appears to be greater in rice grown in Asia and America, due to the characteristics of the water and soil. The problem would not be so worrying in European and African rice.

On the other hand, in Europe measures have been taken and the amounts of arsenic in rice are limited and have been controlled since 2016.

Swedish health authorities recommend not giving rice cakes or rice drinks to children. under 6 years old, and that in general children do not consume rice more than 4 times a week.

In any case, to eliminate most of the arsenic, it is recommended to wash the rice and cook it in plenty of water.