Rice is a very common food in the daily diet of thousands of people around the world . In itself, rice is a type of cereal, which is an essential part of people’s nutrition. Rice can be found in many types and is used to prepare dishes of different types, both main and desserts.
Rice is considered a staple in Asian cuisine, as well as in much of Latin America. After corn, rice is the second most produced cereal worldwide.
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Is it a cereal?
Yes , rice is a type of cereal, in fact it is the second with the highest production in the world and constitutes the main source of calories in the diet of thousands of people around the world, but especially in Asia and Latin America.
Origin of rice
Rice is native to the Asian continent , specifically the southeast, its origin dates back more than seven thousand years and from there it began to develop in several nearby countries. It is said that the first rice crops were made in China five thousand years before Christ, then in Thailand four thousand five hundred years before Christ, and then it was expanding its cultivation to places such as Vietnam, Cambodia and southern India .
After this expansion , rice became part of the culture of other places where its typology began to vary , that is, various types of rice began to emerge, this happened in countries such as Japan, Korea, Pakistan, Indonesia and the Philippines .
Around 800 BC, rice also spread to the east and southern Europe. Due to the action of the Arabs the rice bequeathed to the Iberian Peninsula. In the fifteenth century it was also moved to Italy and France, and then after the discovery of America, rice was spread to the rest of the continents.
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Rice characteristics
The diet of the general population is based mostly on the consumption of rice , this cereal is the second most produced in the world and billions of people have a diet based on the consumption of rice.
Rice has been cultivated in the Asian continent for thousands of years before Christ, it is said that the first cultivation of this cereal was carried out by a Chinese emperor 5,000 years BC
It took a long time for rice to reach the European continent and from there it spread to America. In Europe he bequeathed rice through the Arabs in the Middle Ages and in America it entered by action of the conquerors. However, today rice is produced in all parts of the world in an industrialized way.
Can it cause allergies or any side effects?
Although rice is a very common and basic food in people’s diet, this grain can develop allergies in certain organisms because it takes the presence of the cereal as a foreign agent, so it tends to defend itself and thus Allergic reactions in the body begin to show.
The symptoms of rice allergy can range from very mild to chronic and even fatal, which is why perceiving a strange reaction when consuming a food is so important.
Typical symptoms of a rice allergy include: inflammation in the stomach, vomiting, diarrhea, and skin rashes. Rice can cause gas and diarrhea when the body does not have enough enzymes to properly digest food. When vomiting occurs this happens because the body wants to rid the body of the nutritional source considered invalid. On the other hand, skin reactions are normally derived from the application of products that contain rice in their composition, although they can also be from ingesting rice.
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Integral rice
What is it?
Brown rice is also known as brown rice or brown rice. This is a type of rice from which the outer husk is removed , but retains the germ of the layer that surrounds it, which gives it its medium dark or light brown color.
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Benefits and properties
- Brown rice contains more fiber than white rice , so it benefits digestion and prevents constipation.
- It contains more minerals and vitamins than normal rice.
- Brown rice assimilates more slowly than white rice , so it keeps your blood glucose balanced.
- This type of rice helps prevent high levels of cholesterol and triglycerides.
- Prevents the development of colon cancer.
- Contains a higher amount of protein.
- It contains more fat, but due to its higher fiber content, this is better assimilated.
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Aromatic rice
What is it?
Aromatic rice is a type of medium grain rice, which contains a main characteristic which is the aroma it has, this aroma develops due to the high concentration of volatile compounds. This type of rice is the one commonly used in most of India and Pakistan, where it is called basmati or jasmine rices.
Benefits and properties
Aromatic rice grains are elongated and narrow in shape , and when cooked they become even longer. While these grains are cooking they hold together and little by little they separate, their texture is sticky when they are fully cooked.
This type of rice can be obtained in both a white and brown presentation and cooks in just under twenty minutes. The grains of this type of rice can be held together because they have a large amount of starch.
Aromatic rice contains great nutritional properties , this rice has a large amount of iron, manganese and B complex vitamins , such as B1 and B3, which are very important to treat the proteins and fats in our body. Aromatic rice can improve blood circulation, thus preventing artery diseases such as hypertension.
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Arborio rice
What is it?
Arborio rice is a type of Italian rice and is used mainly in characteristic dishes of this country such as risotto, because it has a creamy texture and contains a rather peculiar flavor.
This type of rice contains a large amount of starch , which is why it has a perfect texture for risotto, that is, it is a bit sticky. Also, this rice can absorb a large amount of liquid.
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Benefits and properties
Arborio rice is a medium-sized grain rice , it is round and very white in color, its name is due to the fact that it originated in the Arborio municipality, in Vercelli. This type of rice contains some proteins and fats, but most of its composition is carbohydrates.
In a cup of arborio rice you can find 38 grams of carbohydrates, while you can only get 4 grams of protein and 0.5 grams of fat. The content of this type of rice is very similar to that of long grain white rice. However, this rice is a greater source of fiber, which is beneficial in terms of preventing diabetes and obesity. On the other hand, arborio rice is low in sodium, which is very healthy, since it prevents hypertension and fluid retention, as well as kidney diseases.
White rice
What is it?
White rice is the common type of rice , it can come in long-grain or medium-grain presentations, it is elongated in shape and contains starch, so people tend to wash it before cooking, in this way they can guarantee that it remains looser in cooking.
Benefits and properties
Rice is very rich in carbohydrates , so it works as a perfect energy fuel for the body, and it is also beneficial to improve brain functions.
Eating white rice is very good for our body, since it does not contain saturated fat or harmful cholesterol , so its negative impact on the human body is almost nil.
Due to these characteristics, rice is very good when you want to lose weight, since it contains almost no fat and contains little sodium, which benefits weight loss and prevents the accumulation of fat and fluid retention.
Rice also prevents heart disease and related problems in blood circulation, since this food can improve blood pressure and improve heart and brain functions.
Rice can also be applied superficially , as it has great power over our skin due to its antioxidant content, which prevents the effects caused by time, such as wrinkles and fine lines.
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Short grain rice
What is it?
Short grain rice is a type of rice that is distinguished by its shape that is almost spherical, among this type of rice are the arborio rices and another type called Vialone.
Benefits and properties
Because this type of rice is a type that contains several species of rice, the benefits are the same as those of these species . Without a doubt, rice does not vary much in its properties due to its shape, therefore, this type of rice is also rich in carbohydrates, low in fat and low in sodium, so they provide the same benefits in our body, which are very healthy.
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Long grain rice
What is it?
Long grain rice is up to five times as long as its width . This rice does not adhere to each other very easily, since it contains a compound called amylose, so it requires a longer cooking time. This type of rice is the one that includes species such as basmati rice, jasmine rice and other long grain rices, which are more common in India.
Benefits and properties
When rice is kept whole grain it can retain a greater amount of natural nutrients. The benefits that this entails is that it increases the amount of fiber, which improves digestion, prevents constipation, cleanses the colon and prevents the development of cancer in this organ. In the same way, this grain of rice contains up to ten percent of the vitamins and minerals necessary in our daily routine.
Golden rice
What is it?
Golden rice is a kind of rice produced through genetic alteration , in this rice beta carotene is increased, which is what causes the golden color in the grain. However, this type of rice is not yet supplied for human consumption.
Benefits and properties
Although this rice is not yet available on the market, it has already received strong criticism due to its composition , since the amount of vitamin A contained in the first version of this rice was very insignificant. In the same way, its second version was increased in this aspect and contains 23 times more than the original version.
In the same way, the criticisms of golden rice remain and point out that this use of transgenics can act as a Trojan horse and will lead to a loss in the biodiversity of large rice crops.
Genetically modified rice
What is it?
Genetically modified rice is a type of rice that is being created under the artificial alteration of the natural composition of rice, this so that each grain provides a greater degree of nutrients, in the closest case (golden rice) you want to increase the amount of vitamin A.
Benefits and properties
What you want to achieve with this type of rice is to provide countries where there is a very marked deficiency of a compound such as vitamin A, a food that can fill this lack. However, the experiments have received much criticism due to the fact that the task is not being achieved and this is affecting the biodiversity that exists in the rice fields. In the same way, studies and experimentations with respect to this type of rice continue to be carried out in search of a better solution and a quality product.
Glutinous rice
What is it?
Type rice glutinous rice is a short grain that is used mostly in Japanese culture, especially in the preparation of sushi. This rice is sticky when it is finished cooking and the name sticky is due to the texture that is obtained as a result in this type of rice.
Benefits and properties
One of the main characteristics of glutinous rice is that it does not contain any type of gluten, which is very beneficial for people with celiac disease or gluten intolerance.
This type of rice is also different from the rest because it does not contain amylose, but it does contain a large amount of starch, which is the main reason for its unavoidable sticky texture.
Round grain rice
What is it?
Round grain rice is a type of rice differentiated by its shape. This category includes the rice called “bomba”, which is also considered as a medium grain rice. This type of rice is used mostly in Spain, especially in Valencia, where a rice that is known under the same name as the city is grown: Arroz de Valencia.
This rice is very traditional in Spanish cuisine , as it is appropriate for the preparation of paellas, especially in the eastern part of the Iberian Peninsula.
Benefits and properties
One of the main characteristics of this rice is that its adhesion to the bottom of the containers where it is cooked is almost zero, that is, it is very unlikely that it will stick to the bottom of the cooking container.
Round rice has a characteristic color, it is pearly in color and its consistency is very loose. While cooking this rice can have a considerable expansion, so it doubles in size, another detail that should be noted is that it needs a greater amount of water to be able to cook completely and it is very expensive in the Spanish market.
Medium grain rice
What is it?
Medium grain rice is a type of rice that differs in its classification by its shape, it is two or three times longer than its thickness. This rice contains very little amylose, so it needs a little more water and time to cook, as well as for this reason it may not adhere to each other or to the bottom of the container where it is cooked.
This type of rice is the most used in the diet of many countries, since it is the most common type . The countries that produce and consume this rice in a greater quantity are: Brazil, Colombia, Peru, Chile, Argentina and Ecuador. Similarly, this type of rice is a main ingredient in the cuisine of Cuba, Puerto Rico and the Dominican Republic.
Benefits and properties
This type of rice due to its low amount of amylose can be easier to cook, so the end result tends to be a loose and smooth rice. Regarding its nutritional value, it can be said that it is very similar to that of traditional white rice, it is low in sodium and fat, so it provides benefits to our body at a cardiovascular level and in terms of blood levels.
Light rice
What is it?
Light rice is a type of rice that is marketed in the market highlighting a lighter composition than normal rice, however, brown rice or white rice do not contain a nutritional composition that is a potential factor to gain weight.
Benefits and properties
Based on the above, we can say that light rice is no longer a way to sell normal rice under another presentation , that is, it is just misleading advertising. We say this because brown rice only has one less calorie in its content than conventional white rice.
And so, if we continue comparing both nutritional compositions, we will achieve that the figures will only vary by one or two figures, but in general they are very similar, so that a “light” rice is simply a myth.
Mixed rice
What is it?
Mixed rice is a way of preparing rice , where it tends to be cooked using a series of sauteed ingredients to improve its flavor, in most cases certain varieties of vegetables are used to add different textures to the food.
Benefits and properties
The benefits that a mixed rice can bring is that due to the combination of different ingredients we can enhance the amount of vitamins and nutrients that we provide to our body.
Organic rice
What is it?
Organic rice is a type of rice, which is very low in sugars, it does not have the use of chemicals for its cultivation, such as pesticides, so it is healthier, has less fat and more carbohydrates than common rice. Those who need or seek a healthier diet can opt for this type of rice, since it provides the body with a series of quite considerable benefits.
Benefits and properties
- The fiber in organic rice contains higher minerals and vitamins than white rice.
- The fiber in organic rice is digested more slowly , which helps to improve the level of glucose in the blood.
- Helps keep cholesterol and triglycerides under control.
- It prevents colon cancer due to its amount of fiber that improves digestion.
- It contains more protein than white rice.
- It provides benefits to your skin , prevents the development of aging marks.
Steamed rice
What is it?
Parboiled rice is a type of rice that is sold in the market, from which the bran is eliminated at the time of its production, so it ends up being more complete in the nutritional sense. The steaming of the rice grain provides a kind of pre-cooking which hardens the grain and when it is cooking it does not tend to break.
Benefits and properties
Parboiled rice can provide more vitamins than other types of rice , as it preserves them better. Steamed rice is obtained after undergoing a steam pressure process where the starch is largely removed and the vitamins and minerals of its composition are preserved, which in other rices are lost when they are being polished.
Steamed rice has many benefits in the kitchen, since this type of rice does not stick, does not overcook and is always in a soft and loose consistency, so it is always a delicious rice for the palate, both in flavor as in its texture. Another outstanding detail in this rice is that it does not absorb the fats of the seasonings, since due to the process to which it is subjected, the starch is gelatinized and prevents the penetration of the substances.
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Recipes with rice
Rice pudding type dessert
Rice pudding is a very delicious and easy to prepare dessert , for this dish you must use any type of medium grain rice, if you want to make this appetizer you can follow the following recipe:
Ingredients:
- A cup of rice
- Two cups of water
- Four cups of milk
- Cinnamon sticks
- Cinnamon powder
- One and a half cups of sugar
- Condensed milk (optional)
preparation:
Bring the rice to a boil with the two cups of water, when the water is almost dry, add the milk, the cinnamon stick, the sugar and let it simmer until you get a thick consistency. Stir the rice constantly to prevent it from sticking to the bottom of the bowl.
When it’s done, remove from the heat and let it cool to room temperature, then sprinkle a little cinnamon powder on the surface and finally refrigerate it in the fridge. This dessert can be served in small glasses or as you prefer, you can also decorate it with a small leaf of mint or a cherry.
Rice with chicken and vegetables
Rice with chicken and vegetables is an excellent recipe for a lunch free of many fats that can make you gain weight, and the preparation is extremely simple. If you want to prepare your own rice with chicken and vegetables, here is the recipe:
Ingredients:
- 145 gr. of rice
- 2 chicken breasts
- 1 onion
- 2 green or red bell peppers
- 2 cloves of garlic
- 1 carrot
- 1 zucchini
- 1 chicken bouillon cube
- Colorant
- Water
- Olive oil
- Salt
preparation:
- Wash and peel the onion, then chop it into small pieces, do the same with the garlic cloves.
- Place these two ingredients in the pan with a little olive oil and fry.
- Peel and grate the carrot after washing it very well, for its part you have to cut the zucchini into small squares and the peppers you will cut into thin strips.
- When the onion and garlic are browned, you have to add the rest of the vegetables so that they cook together with these vegetables for a few minutes.
- On the other hand, wash the chicken and remove the fatty parts that they have, this can be cut in the way you prefer, it can be in squares or strips.
- Add the chicken to the pan with the vegetables and when you see that it is close to cooking, add the rice and water.
- You should add at least six glasses of water.
- When the water is boiling add the chicken stock cube, a little salt and food coloring.
- Stir everything very well and cover the pan.
- Cook over medium heat.
- Let the water drain completely and you will have your dish ready to serve and eat.
Nutritional information for rice
In each hundred grams of rice we can get the following values: 360 calories, 6.61 grams of protein, 0.58 grams of fat or lipids, 0.58 grams of ash and 79.34 grams of carbohydrates. As you can see in general, rice is a very low-fat food, so it is very healthy and good for our body, this is conducive to avoiding heart conditions and circulation problems, we will avoid hypertension and improve our digestion.
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Glycemic index
As for the glycemic index of rice, it contains an index that denotes 70 . Which is an average amount of glucose for its composition.
