What are the benefits of eating rice? (Plus, Delicious Recipe Ideas)

Between cultures, countries and cuisines, a fundamental ingredient unites many dishes. Of course rice. For example, Spain has paella and Japan has sushi. China has fried egg rice, Thailand has sticky rice, and India has biryani. Examples could go on and on. But while rice is the basis of many delicious dishes, does this common ingredient actually have any benefits? Here we will take a closer look at the nutritional value of rice as well as the many different varieties available on the market today. And when your stomach starts grumbling, we’ve included some delicious rice-based recipes.

what is rice?

Most of us buy, cook and eat often, but what is rice actually? It is a starchy cereal grain obtained from a type of grass called Oryza sativa (in the scientific world, rice is referred to as rice). Oriza).

Because rice is semi-aquatic, it is usually grown submerged on stacked terraces or paddy fields. For example, in China, the world’s largest rice producer, the picturesque Honghe Hani Rice Terraces cover more than 160 square kilometers.

But although it was probably first cultivated in China (archaeologists have discovered evidence that people from the Neolithic Shangshan region cultivated rice 10,000 years ago). Now, it is eaten across continents. It also has a rich history in Africa, Southeast Asia, and India, and more than 3.5 billion people still depend on it as a staple food today.

What are the benefits of rice?

Although there are many different types and forms of rice, and some have more nutrients than others, the biggest benefit of rice is its carbohydrate content. A 100-gram serving of white long-grain rice contains about 28 grams of carbohydrates.

Many fad diets limit or prohibit carbohydrates, but they are actually nutrients that are vital to our health. First, they provide us with energy as the body breaks them down into simple sugars that become glucose. “Glucose fuels your activities,” he says. Mayo Clinic. “Whether you go for a run or just breathe and think. Extra glucose is stored in the liver, muscles and other cells for later use. Or the excess glucose is converted to fat.”

Fiber-rich carbohydrates are also important for digestive health and may even reduce the risk of certain diseases, such as heart disease and type 2 diabetes. According to the Dietary Guidelines for Americans, carbohydrates ideally from whole grains (such as rice) and fruits and vegetables should make up 45 to 65 percent of total calories each day.

What are the different types of rice?

There are thousands of different varieties of rice in the world. But here we’ve focused on a few of the most common types you can find on grocery aisles and restaurant menus today.

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one white rice

White rice refers to rice that has been stripped of its hull, bran, and pulp. Therefore, white rice is not as nutritious as some other varieties on the market (the kernel is the kernel of the rice, which is the nutrient-rich part). However, it is still a good source of energy and you can buy white rice with added vitamins and iron, which makes it more nutritious. Cooking with it is quick and easy.

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2 brown rice

Unlike white rice, brown rice has no bran or nutrient-packed core removed, meaning it’s a whole grain. It is a source of fiber and protein and contains a host of nutrients such as thiamine, niacin, iron, magnesium, zinc, manganese and selenium. It is also a good source of antioxidants. The only trick is that it takes a little longer to cook than white rice. The texture is also a little more chewy and the flavor is more earthy.

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3 Sushi rice

If you’re going to make sushi, of course you’ll need sushi rice. But to do this, you first need Japanese rice, which is short grain rice grown in Japan. It is stickier and slightly sweeter than other types of rice. To make sushi rice, Japanese rice is cooked and combined with ingredients such as rice vinegar. It is then allowed to cool before being used in sushi recipes.

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4 wild rice

Really, wild rice shouldn’t be on this list. This is because wild rice is not actually rice. But we’ll keep it inside, as it behaves like rice, resembles rice, and tastes like rice. Wild rice is the seed of aquatic grasses that usually grows in the freshwater marshes, streams and lakes of North America (hence why it is called wild). It is a source of protein, carbohydrates, fiber and nutrients such as folate, magnesium, zinc and manganese. It is similar in flavor to brown rice but much stronger. The texture is also a little more chewy.

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5 basmati rice

If you go to an Indian restaurant, you will likely find basmati rice on the menu. Often served with curry and other Indian dishes (because it comes from the Himalayas), it can be white or brown. It is long-grained, aromatic, and light and fluffy when cooked. Like all types of rice, it is a good source of carbohydrates, but it also contains nutrients such as selenium, folate, thiamine and iron.

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6 jasmine rice

Jasmine rice is usually white, but brown, red, black, purple and red varieties can also be found. It is incredibly popular in Southeast Asia, where most of it is produced. long grain, slightly sticky after cooking, fragrant and nutty in taste. (Some say it tastes a lot like popcorn!) It’s often served with Thai curries like panang and massaman.

Recipes with rice

By now, you’re probably feeling a little hungry. And the good news is, if you’re craving delicious rice-based meals, we have inspiration for you. Here are a few of our favorite ways to enjoy the classic cereal.

Christine Wong

one Garden Fried Rice

If you’re faced with a refrigerator full of ingredients on your way back and aren’t sure what to make, this is a delicious way to use up veggies. You will need to precook the brown rice to get the right texture, and after that, heat it all up in a large skillet. It’s easy and delicious.
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Celine Steen

2 Pomegranate-Pineapple Breakfast Rice Pudding

Cooked too much rice? Don’t throw it. Put it in the refrigerator and save it for a nutritious, delicious rice pudding breakfast. This recipe calls for fragrant Jasmine rice paired with coconut milk, fruit, and agave syrup.
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Spork Foods

3 Pink Rice Sushi Roll with Creamy Ginger-Tamari Sauce

Gather your friends, it’s time for sushi night. Of course, you will need sushi rice that you can make yourself or buy from the store. And the bright pink color comes from beets!
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Katy Beskow

4 Spinach, Chickpea and Lemon Rice

When you’re done with your lunch ideas, shake things up by cooking a pot of delicious, spicy rice. Pair it with spices, onions, chickpeas, and spinach for a nutritious, delicious, quick and easy meal.
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Maya A. Howard

5 Wild Rice and Mushroom Soup

The earthy flavors of wild rice and mushrooms complement each other perfectly. Combine them with sweet carrots, celery, leeks, herbs and garlic for a hearty, warm and creamy bowl of soup.
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