Do you know the properties of rice? Thanks to its affordable price and versatility, rice is hands down the most popular grain on the planet..
Available in many shapes, colors, and sizes, rice is a staple food in millions of diets around the world, probably yours too.
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Which variety is healthier?
This is important: all varieties of rice are not equally nutritious. Despite the fact that white rice is the most consumed, according to research, the healthiest variety of rice is whole wheat. But why is it advisable to substitute white rice for brown rice? Very simple: because it is a whole grain, while white rice is a refined grain.
Since it maintains all the parts of the grain, brown rice is the one that provides the most essential nutrients: fiber and a good number of vitamins and minerals. For its part, white rice is stripped of the most nutritious parts, which greatly reduces its properties when compared to whole wheat.
Consequently, brown rice is a great source of fiber, vitamins and other interesting nutrients for the proper functioning of your body. If you need to eat more whole grains (one of the pending tasks of many people), brown rice is undoubtedly one of the best options. In this way you will reduce the risk of diabetes (but beware because abusing white rice has just the opposite effect), heart disease, cancer and obesity.
What is rice made of?
Knowing the composition of rice will help you understand what nutrients it provides and in what quantities it should be served.. Consequently, you will be able to give it the best possible role in your diet and thus make the most of the properties of rice.
It is not by chance that after eating rice you always feel more energetic: rice is one of those energetic food. The reason is that rice is mainly made up of carbohydrates. On the other hand, unlike other foods rich in carbohydrates, rice provides practically no fat. However, in order not to gain weight, it is advisable to control the quantities.
It should be noted that eating rice will also help you in the task of meeting your daily protein needs, since contains a small amount of this important nutrient for the body.
How to get protein
Take a look at the article: Protein foods. There you will find what you should eat to get more protein.
What is the state of your intestinal transit? If you need things to move more agile down there, brown rice is an ally to consider due to its fiber content. 100 grams of brown rice offers you the opportunity to obtain almost 2 grams of fiber, interesting for transit but also for many other things, such as satisfying your appetite in a more lasting way.
If you prefer white rice, you are also getting fiber, but in much smaller amounts. 100 grams of white rice does not contain even half a gram of fiber in its composition.
Vitamins and minerals
Rice also does its bit to help you get the recommended daily amount of vitamins, minerals and antioxidants. This food contains thiamine, niacin, vitamin B6, manganese, magnesium, phosphorus, iron and zinc. Unsurprisingly, brown rice outperforms white in this regard as well.
Beware of arsenic
So far the properties of rice, but it is also necessary to mention some drawbacks. First, rice tends to absorb more arsenic than other plants, and rinsing it doesn't make it go away. Although it is generally not a problem, eating large amounts of this heavy metal for a long time is considered dangerous to health.
One of the associated risks is an increased chance of developing certain types of cancer, type 2 diabetes, and heart disease. Apparently, boiling it with plenty of water (which should be thrown away later) would help to eliminate a considerable amount of arsenic present in rice. However, it does not help to eliminate everything and, in addition, some vitamins and minerals may disappear.
But arsenic isn't the only downside to rice. It is also necessary to mention antinutrients such as phytic acid. Anti-nutrients can prevent the body from absorbing certain nutrients. In the case of phytic acid, they are iron and zinc. But don't worry, its effects are practically imperceptible unless you consume rice at all meals of the day for a long period of time, including both rice and products based on it (including rice milk and other products that integrate it in its formula. ).
In this regard, the winning variety is white rice, since higher amounts of arsenic and phytic acid have been found in whole wheat. Should you be worried? Depends. If you eat a varied diet and eat rice in moderation, you don't have to worry about arsenic or antinutrients in this popular food.. What does it mean to eat rice in moderation? A few servings a week shouldn't cause you any problems.
White rice is not bad, in fact you can include it without any problem in your healthy diet. But if you are looking for calories to be accompanied by a notable number of nutrients, then you should bet on brown rice. And remember to consume it in moderation to avoid overdoing it with calories, as well as the issue of arsenic and antinutrients.