Rice: properties, uses and benefits
Rice, one of the most popular cereals in the culinary tradition, is a food of countless healthy properties for the human body, as well as a genuine and versatile product that can be consumed and cooked in multiple variations.
Rice, is a herbaceous plant belonging to the Gramineae family coming from the Asian regions. The origins of this cereal date back to around the VI millennium BC when it first appeared in China, to become the main one over the years source of power for half of the world’s population.
Around the world there are many types of rice, classifiable according to their shape (short or long beans), size of the beans (small or thick), fragrance and content (glutinous, integral, polished, parboiled):
“round grain rice” or “round rice” or “Original rice”;
“medium grain rice” or “medium rice”;
“long grain rice A” or “long rice A”;
“long grain rice B” or “long rice B”.
Around the world there are many types of rice, classifiable according to their shape (short or long beans), size of the beans (small or thick), fragrance and content (glutinous, integral, polished, parboiled):
“round grain rice” or “round rice” or “Original rice”;
“medium grain rice” or “medium rice”;
“long grain rice A” or “long rice A”;
“long grain rice B” or “long rice B”.
White and brown rice are the most popular types of rice and have similar origins.
Brown rice is simply the entire whole rice grain. It contains the fiber-rich bran, the nutrient-packed germ and the carbohydrate-rich endosperm.
On the other hand, white rice is stripped of its bran and germ, leaving just the endosperm. It’s then processed to improve taste, extend shelf life and enhance cooking properties.
White rice is considered empty carbs since it loses its main sources of nutrients.
However, in the US and many other countries, white rice is typically enriched with added nutrients, including iron and B vitamins like folic acid, niacin, thiamine and more.
Brown rice is simply the entire whole rice grain. It contains the fiber-rich bran, the nutrient-packed germ and the carbohydrate-rich endosperm.
On the other hand, white rice is stripped of its bran and germ, leaving just the endosperm. It’s then processed to improve taste, extend shelf life and enhance cooking properties.
White rice is considered empty carbs since it loses its main sources of nutrients.
However, in the US and many other countries, white rice is typically enriched with added nutrients, including iron and B vitamins like folic acid, niacin, thiamine and more.
Properties and benefits
Rice is a highly digestible food, its nutrients are easily absorbed at intestinal level and its glucidic component guarantees a regulating effect of the intestinal flora.
The rice caryopsis contains about 7% of proteins which, although modest, result qualitatively superior to those of any other cereal, with a biological value of 69 (compared to 49 of wheat and 44 of maize – Source FAO), variable depending on the variety and industrial process to which they are subjected. Rice is slightly deficient in essential amino acids and therefore needs to be integrated with other vegetable protein sources; amino acids most present are:
The rice caryopsis contains about 7% of proteins which, although modest, result qualitatively superior to those of any other cereal, with a biological value of 69 (compared to 49 of wheat and 44 of maize – Source FAO), variable depending on the variety and industrial process to which they are subjected. Rice is slightly deficient in essential amino acids and therefore needs to be integrated with other vegetable protein sources; amino acids most present are:
• Lysine (4% of rice proteins)
• Treonina
• Methionine
Thanks to the absence of gliadinic and gluten fractions, which allow the formation of gluten in other foods (such as wheat), rice proteins are also suitable for those suffers from celiac disease and intolerances.
• Treonina
• Methionine
Thanks to the absence of gliadinic and gluten fractions, which allow the formation of gluten in other foods (such as wheat), rice proteins are also suitable for those suffers from celiac disease and intolerances.
Rice also:
Contains a high amount of potassium and a contrasting low amount of sodium, characteristics which make it a food suitable for those suffering from high blood pressure, heart disease, edema and liver cirrhosis;
has anti-inflammatory, detoxifying and anti-oxidant properties;
thanks to the high fiber content, it increases the sense of satiety and contributes to intestinal mobility;
(black rice) contains atocyanins, water-soluble anti-oxidants, which protect the health of the arteries and of the DNA and are very useful in preventing heart disease and cancer;
thanks to the quality of its proteins it has no contraindications and can therefore be consumed more times a week;
has a high caloric intake as it is 90% carbohydrate, but low fat intake (around 1.3%); brown rice has a lower glycemic index than that of whole wheat pasta and is therefore recommended for those suffering from diabetes;
brown rice has a remarkable vitamin content (B1, B3, E), as well as a good supply of mineral salts (magnesium, iron and phosphorus).
has anti-inflammatory, detoxifying and anti-oxidant properties;
thanks to the high fiber content, it increases the sense of satiety and contributes to intestinal mobility;
(black rice) contains atocyanins, water-soluble anti-oxidants, which protect the health of the arteries and of the DNA and are very useful in preventing heart disease and cancer;
thanks to the quality of its proteins it has no contraindications and can therefore be consumed more times a week;
has a high caloric intake as it is 90% carbohydrate, but low fat intake (around 1.3%); brown rice has a lower glycemic index than that of whole wheat pasta and is therefore recommended for those suffering from diabetes;
brown rice has a remarkable vitamin content (B1, B3, E), as well as a good supply of mineral salts (magnesium, iron and phosphorus).
Uses of rice
Rice can be used for various culinary preparations: risottos, soups, salads, desserts, fried, decoctions.
Rice is very popular in Asian countries, it goes well with seafood and is served in restaurants in the form of various dishes. Also, rice is part of a traditional Uzbek dish called "pilaf".
Rice is a calm ingredient for a spicy kitchen.