Rice and its nutritional properties are known to half the world. In Asia, rice is as much as bread and potatoes in Europe. Rice is used in a gluten-free diet and in all easily digestible diets. People who care about their body are happy to eat rice because it adds energy and relieves hunger. Find out what types of rice are and what are their nutritional values.

Riceis one of the most popular cereals in the world known for about 5 thousand years. Its first cultivation dates back to several thousand years BC, and East Asia is considered its cradle. In the centuries that followed, rice found its way to Greece and America. Currently, it is the main dietary component of more than half of the world's population, especially in South and East Asia.

Rice - types

There are many types of rice on the market. However, the most famous and most commonly consumed rice is white rice.

Rice is distinguished due to the length of the grain:

  • short grain, e.g. pearl rice (for sushi)
  • medium grain, e.g. arborio, carnaroli, vialone, loto
  • long grain, e.g. jasmine, basmati

Rice is also classified according to the degree of purification and processing of the rice grain, regardless of the variety. It is distinguished by:

  • brown rice - without chaff and germ, but with a cover which gives it a characteristic darker color
  • white (polished) rice - no chaff, germ and casing
  • parabolic rice - no chaff, germ and casing, but additionally before the process of removing the cover, the rice grain is thermally processed (steam under increased pressure), dried and polished, which gives it a yellow color

In addition, there is also wild rice on the market, characterized by long, dark grains, which is native to North America and does not belong to the family of sowing rice.

Rice - nutritional values ​​

Nutritional value per 100 g of cooked white rice

Caloric value130 kcal
Protein2.69 g
Fat0.28 g
saturated fatty acids0.077 g
Monounsaturated fatty acids0.088 g
polyunsaturated fatty acids0.076 g
Carbohydrates28.17g
fiber0.4 g

Rice - vitamins and minerals

Vitamins and minerals in 100 g of cooked white rice

Vitamin B10.02 mg (2%)
Vitamin B20.013 mg (1%)
Vitamin B30.40 mg (3%)
Vitamin B40.39 mg (8%)
Vitamin B60.093 mg (7%)
Foliates3.0 µg (1%)
Vitamin E0.04 mg (0.4%)
Phosphorus43.0 mg (6%)
Potassium35.0 mg (1%)
Sodium1.0 mg (0.1%)
Calcium10.0 mg (1%)
Iron0.2 mg (1%)
Magnesium12.0 mg (3%)
Zinc0.49 mg (4%)
Copper0.069 mg (8%)
Selen7.5 µg (14%)

(% of the recommended daily intake for an adult)

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Author: Time S.A

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Rice - he alth benefits

Rice is rich in carbohydrates, which are the main source of energy for humans. In addition, it is rich in protein and contains virtually no fat.

Rice is also a source of dietary fiber, but its best sources are brown, black and wild rice. Due to the high degree of purification of the grain, white rice is low in fiber. Parabolic rice is also characterized by a low fiber content, in which this ingredient is lost during the grinding of rice grains.

Thanks to the presence of dietary fiber, brown, black and wild rice has a positive effect on the hunger and satiety center, increasing and extending the feeling of fullness after a meal, and improves intestinal function. These varieties of rice are recommended for people who are overweight and obese. Their consumption helps to reduce body weight and maintain it.

Rice is a gluten-free product, therefore it can be consumed by people with celiac disease and gluten intolerance.

Additionally, high-fiber rice can prevent the development of type 2 diabetes and can be used inthe diet of people with diabetes. Another advantage of whole grain rice is that it helps to lower blood LDL cholesterol and reduces the risk of colon cancer.

On the other hand, white rice, due to the low content of dietary fiber, is recommended for people suffering from diarrhea and people on an easily digestible diet.

Rice is also a source of vitamins, mainly B vitamins, which are involved in metabolic processes and determine the proper functioning of the nervous system and muscles. It is also a source of vitamin E, which has antioxidant properties. Their highest content is found in whole grain rice and parabolic rice.

As in the case of vitamins, whole grain rice is richer in minerals, which is characterized by a high content of selenium, magnesium, zinc and copper.

All types of rice are low in sodium, which makes rice recommended for people with hypertension.

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Rice - contraindications

There is a risk of rice contamination with arsenic and mercury compounds, because rice, compared to other cereals, has a greater ability to accumulate them. For this reason, children under the age of 5 and pregnant women should limit their consumption of rice to 1-1.5 servings per week.

Whole grain rice with a high content of dietary fiber is not recommended for people with gastrointestinal diseases and in the postoperative period, while white rice, due to its high glycemic index, is not recommended for people with type 2 diabetes.

Rice - use in the kitchen

Rice is a universal food ingredient. The variety of rice types makes it widely used in the kitchen.

Additionally, a certain type of rice is often dedicated to specific dishes, such as sushi and paella, it is best to prepare short grain rice, and risotto and desserts are best prepared with medium grain rice. Long-grain rice, on the other hand, works best in the form of a starch additive to dishes, because after cooking the rice is loose and does not stick together.

Rice in the kitchen can be used in many ways. It works for:

  • sushi
  • paelli
  • risotto
  • casseroles
  • soups as an addition to potatoes (e.g. tomato soup) or as the main ingredient of the soup (rice)
  • as a starch addition to main courses, e.g. meat, fish
  • as an addition tomeatballs, cutlets, stuffed cabbage
  • as an addition to salads
  • preparing desserts with fruit sauces, nuts, raisins, thanks to which, apart from adding flavor, you will increase the nutritional value of the dish
  • preparation of milk soup, gruel or rice pudding
  • for breakfast in the form of rice with fresh fruit, fruit mousse, dried fruit or nuts

Rice with apples in puff pastry - recipe

Rice - how to cook rice?

Dry rice grains are usually rinsed under running water before cooking to remove excess starch. Sometimes the rice is rinsed several times until the water becomes colorless, which improves the texture and taste.

The rinsed grain is put into s alted, boiling water with a volume of 1.5 to 2 volumes of rice. Stir it while cooking to avoid overcooking.

After re-boiling, reduce the gas, cover the pot and cook until the water is absorbed by the rice grains. Then remove the pot from the gas and leave it covered for a few minutes. Before serving, the rice should be gently mixed.

Source: x-news.pl/Dzień Dobry TVN

About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.

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