The Health Benefits Of Various Types Of Rice: Contraindications, How To Cook

Rice: history and types

The dispute over which region rice was first cultivated has been going on for many years, but it is known for sure that the birthplace of rice is Asia. Rice in Asian countries not only occupies a leading position among cereals, ahead of wheat, corn and barley, but is also an integral part of the culture. For example, rice is a ritual food in the Japanese Shinto religion. In Hinduism, whole rice is used as an offering, sprinkled on the heads of participants in wedding ceremonies. In Thailand, rice is called "Mother Rice", in India - "breadwinner of mankind". In Tokyo, there is a monument to rice as a sign of respect for the staple food. In a number of Asian countries, it is a custom to eat rice cakes on holidays, which symbolize longevity, happiness and wealth.

It is believed that rice was first brought to ancient Greece, from there it spread throughout southern Europe and parts of North Africa. In Italy, the birthplace of risotto, the first mention of rice cultivation dates back to 1475. Rice came to the Caribbean in the late 15th and early 16th centuries. In the 20s of the 16th century, the Spaniards brought it to Mexico, and the Portuguese to Brazil.

Formed in a monsoon climate, over time, rice has spread widely across the Earth. It is currently cultivated in 112 countries, of which India and China are the largest producers.

First, rice has an important biological feature - it is able to grow in water. This is possible thanks to a special tissue called aerenchyma. It acts as a store of air and helps to deliver it from the leaves of the plant to the flooded roots. Interestingly, no other grain crop can tolerate prolonged excessive waterlogging of the soil or flooding and heavy rainfall. This feature of rice makes it a unique cereal and contributes not only to expanding the geography of cultivation, but also to increasing productivity due to the absence of weeds that are not able to grow in water, which means they cannot harm the plant.

Secondly, the wide adaptability of rice is due to the existence of a huge number of varieties. For almost any conditions, you can choose the right variety of rice, if there is enough heat, sunlight and water.

More than 100,000 varieties, forms and types of rice are collected at the International Rice Research Institute, which was founded in 1960.

Due to the biological features of the structure and a large number of varieties, rice is grown everywhere - both in the humid tropics and in semi-dry areas with a temperate warm climate, on heavy clay and poor sandy soils, in dry fields and flooded areas, in fresh and salt water.

Depending on the criterion, there are different classifications of rice species.

1. According to the features of growth and development:

   • Japanese - it is usually grown in warm temperate zones; it is relatively cold tolerant, responsive to fertilization, and produces high yields.
   • Indian - distinguished by long and thin grains; widespread in the tropics; unpretentious, but not as productive as Japanese.
   • Mixed types - differ in features characteristic of both Indian and Japanese rice.

2. Shape and size:

   • Short-grain - it is often called round-grain, because the width of its grains is almost equal to the length. And since the grains stick together during cooking, it is also called sticky or sticky. When cooking, the grains actively absorb moisture and are able to boil to the consistency of a cream. An example of varieties is Italian arborio, which is used for risotto, soups and desserts, and Krasnodar rice, the most common variety in Russia.
   • Medium-grained - more "plump" and short, its length is usually 2-3 times greater than its width. When cooked, rice groats become slightly sticky, moist and tender. It is great for savory dishes, especially for baking or steaming.

     An example of a medium grain variety is Valencia rice. The name comes from the Spanish province where real paella is prepared. Valencia releases enough starch to form a crispy crust at the bottom of the pan. But when cooked in an open vessel with good circulation, it retains a jagged texture.

      

   • Long-grain - after cooking it remains airy, crumbly, with individual grains that do not stick together, thanks to the special starch in the composition.

     A prominent representative of long-grain rice is basmati rice, which means “fragrant” in Hindi. It is distinguished from other varieties, first of all, by a special nutty aroma. Smooth basmati rice is creamy, creamy, or yellowish in color, can be translucent, and doubles in size when cooked without losing its crispness. In order for basmati rice to remain dense and not boiled soft, it is aged for at least a year, and only then goes on sale. This strain pairs amazingly well with spices and absorbs them well.

3. According to the method of grain processing:

   • Polished - the most familiar to us white rice. Processing removes the shell of the grains, they become smooth and even. It is stored much longer, but along with the shell, the beneficial properties of rice are also lost.
   • Unpolished - is less affected, retains the shell and a large amount of nutrients in it, so this rice cereal is considered the most useful. Brown rice is also known as brown or whole grain rice.
   • Parboiled - rice that has undergone additional processing before removing the skin and shell. Parboiled rice differs from regular rice in color and grain structure. It stands out with an unusual creamy, yellowish or golden hue. Such rice is first soaked and then steamed at low pressure and dried. As a result, these rice groats cook much faster than regular white rice, and the grains retain many of the rice's health benefits that would normally be lost during grinding. This is due to the fact that when steamed, rice groats absorb the beneficial properties from the bran and germ, which are removed during grinding.

1. Grain color:

   • White rice differs from other types in that the husk, bran and germ are removed from it. Its grain is more tender than, for example, brown or black rice, with a longer shelf life. But, unfortunately, the beneficial properties of the product are almost completely removed during its processing. Therefore, white (polished) rice is considered less healthy, although it is faster cooked, easier to digest and stored longer.
   • Brown rice differs from white rice in that the bran surrounding the grain remains intact during processing. This gives brown rice a looser texture and nutty flavor, but it takes longer to cook. The health benefits of brown rice are well worth the extra time it takes to cook. It is a great nutritious rice cereal option that can be used in pilaf or as a standalone garnish. Technically, this rice can be any size, but long-grain rice is the most common.

     If you compare these 2 types, their color only indicates the degree of processing of grains - you can find both white and brown varieties of any length, including basmati rice, sticky rice, etc.

There are varieties that are difficult to categorize, consider some of them:

1. Black is a long-grain rice that turns purple when cooked. The benefits of black rice come from its nutrient-dense outer layer, making black rice one of the highest antioxidant levels of any food. This is an amazing side dish when cooked in a seasoned broth. Another great option is to use in desserts. Black rice is also known as "forbidden rice", "Chinese black rice".

2. Red Himalayan (butana) is an unpolished medium-grain rice that retains some of the outer layer after grinding. This gives it a distinct dark pink color. After cooking, such rice groats acquire a strong nutty flavor and retain all the beneficial properties of unpolished rice.

3. Wild - technically not rice. This is a grass that grows in the same conditions as rice. Wild rice has a lot more protein and health benefits than other varieties. The cooked grain has a smoky, nutty flavor with a crumbly texture. It takes much longer to cook than white, brown or black rice. But wild rice is great for pilaf and adds a nice balance and depth to the rice mixture.

The composition and calorie content of rice

Nutritional value - the composition, calorie content of rice and the presence of vitamins and minerals depend on the variety and degree of processing of grains. The main nutritional value of rice is in the endosperm, which in turn contains the nutritious germ. White rice is the most refined and less nutritious than brown, wild, and black rice. But, all types of rice contain water-soluble vitamins B1, B2, B3 (PP), B5, B6, B9 and minerals - calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese.

Regardless of the type, the calorie content of rice is higher than that of many other cereals. For comparison, in 100 g of wheat grain - 330 calories, corn - 348, sorghum - 332 calories.

The healthiest rice?

To answer this question, you need to understand what the benefits of rice are. To do this, consider the structure of a grain of rice.

A whole grain of rice consists of an outer shell of scales. It is quite tough but comes off easily. The separation of the shell is called peeling. After peeling, a shelled grain remains, covered with a peel. It determines the color of the grain (may be brown or red) and contains a variety of nutrients, including fats, proteins, amino acids, and fiber. Beneath the peel is a nutrient reserve of grain - the endosperm, which is sold in the form of white rice, called polished or polished. It contains 90–94% starch and 6–10% protein, but is very poor in B vitamins and minerals. People who eat mainly this kind of rice can develop severe vitamin deficiencies, manifesting as alimentary polyneuritis and known as beriberi.

What is the healthiest rice cereal? Of course, any type of rice can be part of a complete diet. Indeed, as can be seen from the comparative table above, each rice variety has its own characteristics. However, in terms of nutritional value, it is recommended to choose rice with a lesser degree of processing.

If you rank rice groats by useful properties, you get the following sequence:

1. The benefits of black rice are determined by the richest vitamin and mineral composition and high content of antioxidants, compared with other types of rice.

2. Then comes brown (brown) rice, its benefits are determined by the preservation of the peel, rich in nutrients.

3. Steamed rice is considered the next in nutritional value - it has a lower glycemic index than white rice, and its vitamin composition is richer than white rice. Processing features make it possible to combine the best properties of polished and unpolished cereals in it: the benefits of retained vitamins and minerals from the shell, high taste and short cooking time.

4. White rice comes last in terms of benefits, because. there are practically no nutrients left in polished rice groats.

Useful properties of rice

Rice, due to its composition, has a large number of useful properties. Here are just a few of them.

Regardless of the variety and type of processing:

• Rice groats do not contain gluten, which makes it an indispensable element of a healthy diet for people with gluten sensitivity and intolerance, and can also be recommended as a first complementary food for children.
• Rice groats, depending on the variety, contain from 7% to 15% protein and essential amino acids: lysine, valine, methionine. All this is a building material necessary for the human body.
• Unprocessed rice, such as brown or wild rice, is a rich source of dietary fiber, which may help reduce blood cholesterol levels and the risk of heart disease, stroke, type 2 diabetes, and obesity.

   

• The starch and fiber contained in rice coat the mucosa of the gastrointestinal tract, which is why rice porridge can be useful for disorders of the gastrointestinal tract, such as gastritis and ulcers.
• Rice porridge has a fixative effect and can be recommended for diarrhea.
• Unprocessed rice varieties (such as brown and wild rice) have a low glycemic index, which makes them suitable for people with insulin resistance and diabetes.
• The B-vitamin complex found in rice is involved in energy production and may be helpful in improving the condition of hair, skin and nails, as well as strengthening the nervous system, while folic acid (vitamin B9), which is especially rich in wild rice, is important during pregnancy. .
• Due to its high potassium and low sodium content, rice cereal can be recommended for diseases that require a low-salt diet, such as joint diseases, as well as disorders related to kidney or cardiovascular activity. Most potassium in wild rice.

• Rice is a source of manganese, a mineral that is a cofactor for over 30 enzymes and has many functions in the body. For example, it is involved in the metabolism and hormones of the thyroid gland, improves the function of the nervous system, takes part in the antioxidant protection of cells, in the construction of bones and connective tissue, and supports reproductive function. The daily requirement for manganese is 2 mg. Manganese deficiency is common in obesity, diabetes and allergies, and rice - especially brown and wild rice - is an excellent source of manganese. At 50 gr. black rice contains the daily requirement of manganese.
• Rice is a source of magnesium, a mineral that is part of more than 300 enzymes. Its role in the body is very wide - it participates in the production of energy, is necessary for the normal functioning of the nervous system, promotes detoxification, has an antioxidant effect, and more. The daily requirement for magnesium is at least 400 mg. Magnesium deficiency is very common with stress, alcohol abuse, and gastrointestinal dysfunction. 50 grams of wild rice contains almost a quarter of the daily requirement for magnesium.
• Wild rice is a source of selenium, which has an antioxidant effect, participates in the function of the thyroid gland, provides antiviral and antibacterial protection, affects the reproductive health of men and women, has an anti-stress effect, etc. The daily requirement for selenium is about 60 mcg. Selenium deficiency is often observed in liver diseases and intestinal dysbiosis. Its richest sources are sea fish and seafood, which can be served with wild rice, 50 gr. which contain 1.4 micrograms of selenium.

   

   

• Rice is a source of phosphorus, which is necessary for building bones and teeth, participates in energy metabolism, is part of cell membranes, etc. The daily need for phosphorus is about 800 mg. Phosphorus deficiency is observed with a lack of vitamin D, lack of protein in the diet, celiac disease, obesity, alcohol abuse. Most phosphorus in wild rice, 50 grams contains a quarter of its daily value.
• Vitamin E, which is especially rich in wild and black rice, has a high antioxidant capacity, stimulates muscle activity, facilitating the accumulation of glycogen in them, and affects the formation of collagen and elastin. The daily requirement for vitamin E is about 15 mg and increases with muscle load. Vitamin E deficiency is often observed in violation of bile secretion, liver disease, deficiency of fats in the diet and inflammation of the intestinal mucosa. Wild and black rice flavored with a small portion of fragrant wheat germ oil is an excellent pair for the prevention of vitamin E deficiency.
• Pigmented varieties of rice, especially red and black, are a rich source of antioxidants that protect body cells from oxidation, which means premature aging.

Harm and contraindications to the consumption of rice

1. White rice is a refined product, excessive and frequent use of which can lead to overweight, the development of atherosclerosis, diabetes and cardiovascular disease.

2. White rice has a high glycemic index, which increases blood sugar after eating it. In this connection, it is better to avoid it for people suffering from diabetes and give preference to rice with a lower glycemic index, such as brown.

3. The fiber and starch in rice help with diarrhea but can also contribute to constipation. Accordingly, with a predisposition to constipation and problems with peristalsis, the harm of rice porridge can be much stronger than the expected benefits of rice.

4. Rice should not be consumed with a food allergy to the protein that is part of it. This is a fairly rare occurrence, but you need to keep in mind that rice allergies do occur.

5. Rice is a cereal, and any cereal is primarily a carbohydrate, regardless of variety and processing. Their overabundance in the diet will not bring benefits, as well as a lack. Use rice as part of a complete meal, balancing it with quality proteins and fats. for example, rice porridge with nuts, vegetable milk, seeds, butter, eggs, etc. - A great option for a full breakfast.

How to choose, cook, store rice

In order for rice groats to convey all the benefits that it contains, it must be properly selected, cooked and managed to be preserved.

• buy cereal in transparent packaging to appreciate its appearance. Often a low-quality product is hidden in opaque packaging;
• the shape and size of the grains must be the same, mixing different types of grains is permissible only if the package name indicates that you have a mixture of rice of different varieties;
• There should not be many cracked grains in the package. Also, the presence of white opaque grains indicates that this is unripe rice, and yellowed grains are the result of their improper storage;
• in cereals higher than the third grade there should not be red rice kernels - this is one of the conditions for the methods for determining the quality of rice, described in the current technical conditions applied to rice cereals.

1. After purchase, rice groats should not be stored in their original packaging, they should be poured into a dry, clean glass, tin, ceramic container.

2. The cereal shelf should not be too close to the sink or stove. Moisture and steam can adversely affect bulk products.

3. The place of storage of cereals should be regularly inspected: sort out the remains of cereals, ventilate the locker, monitor the cleanliness of surfaces, the absence of insects and their larvae.

4. Cooked rice should not be left at room temperature for long periods of time, as its spores harbor bacteria that can cause food poisoning. It is better to cook just as much rice as you can eat in 1-2 times and do not forget to put it in the refrigerator.

From rice, the peoples of the world prepare a huge number of dishes. Cookbooks abound with detailed and highly controversial ways of preparing rice.

1. Boil in plenty of water. So that the grains do not stick together and do not stick to the bottom of the pan, you must first bring the water to a boil and only then add the cereal, stirring it in the water. If you have taken more water than the grains can absorb, you need to drain the remainder, and dry the finished cereal and skip it - in the oven or over very low heat. Approximate cooking time for rice this way:

   • brown - 50-60 minutes, at a ratio of 2/1 with water;
   • white 18-20 minutes, at a ratio of 2/1 with water;
   • wild 45 minutes, at a ratio of 3/1 with water.

2. Cooking in a certain amount of liquid. With this method, the finished grains absorb all the liquid, so there is no need to drain the water and dry them. Soak wild rice for a few hours in cold water or an hour in hot water to make the grains soft. After soaking, they are easier to boil, but this does not affect either the cooking time of the cereal or the amount of liquid needed for cooking;

3. Steam cooking. Takes more time than other methods. Not suitable for rice varieties that take a long time to cook, such as brown or wild rice. In practice, only white rice is cooked this way. To make it soft, it is soaked for 1 hour before cooking.

Whichever method you choose to use, don't rely solely on the cooking instructions. Cooking time depends on the variety, storage time and taste preferences of each person. 5 minutes before the earliest time indicated in the instructions, check the grain for readiness - try it or squeeze it between your thumb and forefinger. If the grain is soft enough, the dish can be served.

• If you're cooking round grain rice that should end up sticky and creamy, like risotto rice, don't rinse it. If a sticky consistency is not desired, it is best to rinse the rice to remove surface starch from the grains, which helps prevent long grain and medium grain rice from sticking together. To rinse the rice, place it in a bowl, cover with cold water and rinse the grains with your fingers, then drain the cloudy water and repeat. Do this several times or until the water runs clear. Alternatively, you can put the rice in a fine-mesh strainer and rinse with cold water, stirring with your fingers.
• Soaking rice reduces cooking time and is generally recommended for basmati and brown rice. Some short grain glutinous rice recipes call for both soaking and rinsing. When in doubt, refer to the recipe.
• Do not stir the rice while it is cooking as this will cause it to clump.
• If you are making a mixed rice dish, we recommend cooking the wild rice separately from the white rice and mixing them at the end. This way you won't overcook white rice and get the perfect texture of wild rice.

Rice in folk medicine

Rice is widely used in folk medicine, and the most popular way is rice water or rice water.

How to cook:

• Option 1: Pour the washed cereal with water in a ratio of 1:4. Immediately after boiling, drain the liquid into a glass jar, leave it on the windowsill in direct sunlight. After 5-7 hours, when fermentation begins (you can understand by the appearance of bubbles), boil rice water, then cool, store in the refrigerator.
• Option 2: Rinse the rice, add water in a ratio of 1:4. Cook porridge without salt over low heat, stirring constantly. After 30 minutes, drain the rice water into a separate container, cool, store in the refrigerator.

How to use:

Drink in small sips between meals, maximum - 500 ml per day. To prevent dehydration, add one pinch of salt to your drink. Remember, taking rice water is only part of the complex treatment of the disease, be sure to consult a doctor.

1. Rice is the most common cereal crop, which is not only widely used for food, but is also an integral part of customs. This is especially true for Asian countries.

2. Rice is unique due to its ability to grow in water and a wide variety of varieties.

3. Rice is classified according to many criteria, from the characteristics of cultivation, to the degree of processing and grain size.

4. The color of rice is the result of its processing. You can find white and brown rice of different varieties.

5. Rice has the highest calorie content compared to other cereals.

6. The beneficial properties of rice and the benefits of rice porridge from it depend on the degree of grain processing.

7. The benefits of black rice are very high, which is also associated with the degree of grain processing.

8. Rice porridge, with all the benefits of rice cereal, can not be recommended to everyone. There are contraindications in which the harm of rice porridge significantly exceeds its benefits.

9. The benefits of rice directly depend on its quality and storage method.

10. Rice can be cooked in different ways. The choice of method depends on the type of rice cereal and the duration of its preparation, the dish to be prepared and the taste preferences of the person who will eat it.

11. Rice is used in folk medicine, and the most popular recipe is rice water, which helps with poisoning and diarrhea. Remember that any folk remedies do not exempt from the need to consult a doctor.

12. Rice, like any other product, can be part of a tasty and balanced complete diet. Don't be afraid to experiment!