Rice is a staple food for more than half of the world’s population, and Asia produces 90 percent of the world’s rice. There are millions of rice varieties, but they fall into one of two categories based on how they are processed: white or brown (whole grain). Although white rice is the most common, brown rice has more health benefits. Brown rice is available in several colors, including reddish, purple, and black. Rice flour, rice syrup, rice bran oil, and rice milk are various products made from grain.
Rice Nutrition Facts
What Is Rice?
Rice is the seed of the grass species Oryza sativa (Asian rice) or Oryza glaberrima (less frequently known) (African rice). The term “wild rice” is mainly applied to wild and domesticated species of the genera Zizania and Porteresia, though it can also refer to primitive or uncultivated Oryza variants. As a cereal grain, domesticated rice is the most extensively consumed staple food for more than half of the world’s population, particularly in Asia and Africa.
After sugarcane and maize, it is the agricultural commodity with the third-highest global production. Rice is the most important food crop in terms of human nutrition and caloric intake, delivering more than one-fifth of the calories consumed globally by humans due to large amounts of sugarcane and maize crops being used for uses other than human consumption. Rice comes in various shapes and sizes, and culinary preferences vary by region.
How Many Types Of Rice Are There?
Rice is classified by milling, kernel size, starch content, and flavor. There are over 120,000 types of rice on the globe. Here are the 17 most common types of rice:
Arborio
Arborio rice is a plump Italian short-grain rice with a distinctive white dot in the center of the grain widely used for risotto. It has a lot of amylopectins, which is a sticky starch that gives risotto its creamy texture.
Basmati
Basmati rice is a bowl of fragrant long-grain rice farmed in India and Pakistan. The rice’s nutty flavor comes from aging it roughly a year after harvest. Serve it with curry or plain veggies, but soak it for 30 minutes before cooking.
Black
Also called forbidden rice or emperor’s rice, Chinese black rice gets its deep purple color from the antioxidant anthocyanin, which is also found in blueberries and eggplant. When cooked, this medium-grain rice is firm but tender, making it ideal for pilaf or other side dishes.
Bomba
Bomba, also known as Valencia rice, is a medium-grain rice variety popular in Spanish paella. It absorbs more liquid than long-grain rice but is not sticky as short-grain rice.
Brown
The husk has been removed from brown rice, but the germ and bran, high in vitamins, minerals, and fiber, have remained. It takes longer to cook and has a chewier texture than white rice. In most recipes, it can be used in white rice and comes in both short and long-grain variants.
Carnaroli
Carnaroli rice, like arborio, is commonly used in risotto. It’s grown in northern Italy and has a high starch content, crisp grains, and a creamy texture.
Caroline
Carolina rice is a medium-grain variety developed in Portugal that cooks to a solid but soft texture. It also absorbs colors and flavors, ideal for tomato-based and seafood-based Portuguese meals.
Kalijira
This medium-grain rice, often known as baby basmati, is from India’s Bengal area. It’s best prepared the same way as pasta: in a large pot of water, then drained of extra moisture.
Jasmine
The long, translucent grains become soft and sticky when Jasmine rice is cooked. It comes from Thailand and has a floral scent that is less overpowering than basmati. Before cooking, wash thoroughly and serve Chinese and Thai meals.
Parboiled
In several countries, parboiled rice is famous. While it’s still brown, it’s steamed or parboiled, allowing certain nutrients (like thiamine) to penetrate the grain. Parboiling causes the starch in the grain to gelatinize, making the rice less brittle. The color will fade to a yellowish hue. The rice is either dried and milled or utilized after it has been parboiled. Brown rice can also be made from it. When cooked, it does not stick to the pot. Nuka, or rice bran, is quite popular in Japan and other Asian countries, which is fantastic because no grain is wasted.
Some Facts To Know About Rice
Here are some essential facts that you must know about rice:
- Rice is processed with a rice huller to remove the chaff (outer husks), leaving only brown rice.
- White rice is made by removing the bran and germ.
- White rice lasts longer but is less nutritious due to a lack of certain nutrients.
- Brown rice can help prevent beriberi in people who have a limited diet and don’t eat enough rice.
- White rice can be parboiled or turned into flour or buffed with glucose or talc powder.
- Nutrients are occasionally added to white rice to make it more nutritious (like those lost during the milling process).
- The cheapest way to enrich rice is to use a powdered nutrient blend that is easy to wash off (in the U.S., this requires a label warning against rinsing).
- Other techniques of enriching rice include directly putting nutrients to the grain or coating the grain with a water-insoluble, wash-resistant material.
- Rice absorbs water and becomes soft and chewy when boiled or steamed. Oil or butter is frequently added after cooking to keep it from becoming sticky.
How Healthy Is Eating Rice?
Here are some health benefits of eating rice:
May Help Maintain A Healthy Weight
Brown rice has a lower glycaemic index (GI) than white rice because it contains fiber and protein, both known to be satiating. This means that the carbs in a serving of brown rice are turned to energy more consistently. As a result, choosing brown rice over white rice can help lower blood glucose and fasting insulin levels. All of this helps maintain energy levels, curb cravings, and aid weight loss.
The picture is less clear when it comes to white rice, with some research indicating an increase in weight growth, particularly belly fat, while others indicate no link. However, it is suspected that eating a large amount of white rice regularly may cause blood sugar levels to rise, increasing your risk of metabolic syndrome and weight gain over time.
Brown Rice Protects Against Chronic Diseases
Brown rice maintains the bran layer, including protective substances known as flavonoids, such as apigenin and quercetin. These chemicals have a significant function in disease prevention. Numerous studies have connected eating whole grains, such as brown rice, to a lower risk of heart disease, some malignancies, such as pancreatic and stomach tumors, and type 2 diabetes.
White Rice Supports Energy And Restores Glycogen Levels After Exercise
Athletes frequently choose white rice as a preferred energy source, particularly when refueling after exercise. This is because refined carbohydrates, such as white rice provide a quick and easy source of glucose, which is required to restore muscle glycogen after physical effort.
White Rice Is Easy On The Digestive System
White rice is readily absorbed, low in fiber, and unlikely to cause stomach distress when cooked and served correctly. It could be beneficial for people who have heartburn or nausea and those who have flare-ups from illnesses like diverticulitis or Crohn’s disease.
It’s A Gluten-Free Grain
Rice is an excellent alternative for people with celiac disease or gluten sensitivity because it is naturally gluten-free. The brown, wholegrain variety is particularly advantageous because it contains insoluble fiber, which aids digestion and ‘fuels’ the beneficial gut flora that is beneficial to one’s health.
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Conclusion
Rice is a typical food in many parts of the world. The most popular type of rice is white however brown rice may have additional health benefits. Brown rice may help prevent heart disease since it contains several beneficial minerals and antioxidants. White rice, on the other hand, especially sticky rice, has fewer nutrients and may increase the risk of type 2 diabetes. When buying rice, study the nutrition facts panel and compare the nutrient content. If enriched varieties are available, buy those.
