The health benefits of rice are many. Rice is the staple grain for more
than half the world's population,
especially Asia. Rice is becoming increasingly popular in other parts
of the world as well.
Rice Varieties
There are more than
25,000 varieties of rice.
Rice is mainly consumed in two different forms: brown rice and white rice. Brown rice is unmilled
or partly milled and retains the
outer bran and germs and as such can be called whole grain rice . It is these outer
layers that contain all the
nutrients. In white rice, the outer layers of bran and germ are removed
or polished, and is therefore less nutritious. If you want to get the
maximum health benefits of rice, you know which type to use.
Rice is also categorized by the length of its grain, as long-grain,
medium-grain, and short-grain. Long-grain rice, such as basmati and jasmine, is less sticky and more
fluffy when cooked, and ideal for preparing flavored rice dishes such
as fried rice and pulao (pilaf). Medium-grain rice is more sticky and
chewy, while the shorter varieties, such as the Italian arborio, are
extremely sticky and chewy, and good for dishes like the Indian Khichdi
(pongal) and Italian risotto, and gruels like ganji or conji.
In the US, you will also find wild
rice,
which is grown in Minnesota, Michigan, and California.
Wild rice has a distinctive flavor, and is available in long and short
grain forms. It's more chewy than the regular white rice but also more
nutritious. There is increasing interest in this rice from those
interested in consuming healthy food.
Health Benefits
As far as calories, carbohydrates, and protein are concerned, both brown
and white rice contain similar amounts. However, in terms of vitamins
and minerals, brown rice is a good source of vitamins such as Vitamin B1
(thiamine),
vitamin B2 (riboflavin) vitamin B3 (niacine), iron, along with
magnesium and dietary fiber.
In white rice, many of these nutrients are polished away. In the US,
these vitamins and minerals are added back to the rice, and sold as
enriched rice.
Rice is a great source of complex
carbohydrates which give us the
energy we need. According to FAO (Food and Agriculture Organization of
United Nations), rice provides 20 percent of the world's dietary energy
supply.
Rice contains all the amino acids
essential
for building and
maintaining muscle tissue, and make up antibodies, enzymes, and
hormones. Other health benefits of brown rice include it's role in
reducing bad cholesterol. Brown rice contains oil in its outer layer
(bran), and
studies show that this oil can help lower bad cholesterol (LDL).
To sum it up, rice is an important part of a healthy diet. To derive
the maximum benefit from it, include unpolished or brown and wild rice
varieties as often as you can in your meals along with white rice.
