Are you craving sushi right now? Spicy biryani, maybe? What makes these dishes mouthwatering is having one main part – rice.
Rice is not just these tiny bits seen in many dishes, but it has been super important for everyone worldwide.
It started 10,000 years ago in China and then traveled to different parts of the world as people moved around. Now, we can have rice in Asia, Africa, Europe, and North America.
Rice stands out as a staple food because you can cook it in a lot of ways. Yes, it fills your tummy, but it’s more than that.
Let’s talk about all the healthy parts of rice and how it’s good for our bodies!
Seven Types of Rice and Their Nutritional Value
Over 50% out of 8 billion people in the whole world love and depend on rice because of how nutritious it is for our body; this also depends on what kind of rice it is. So here are seven types and what makes them yummy:
1. White Rice
The most common rice that we know with energy-giving carbs. Although the water may take away some nutrients as we rinse it, there are vitamins it adds back in.
2. Brown Rice
This one’s an upgraded version of white rice. Aside from its brown, there are more health benefits. It has more fiber and more vitamins to give us energy.
3. Wild Rice
Well, it’s not real rice, but it pretends to be. But before skipping this item, we want you to know that this type comes from a special water plant. It has protein and a lot of benefits, too.
3. Black Rice
Also known as the forbidden rice, it’s blackish-purple in color. As weird as it looks, it’s good for our health. It has antioxidants and nutrients that are good for weight loss.
4. Red Rice
For those with asthma, this type helps your body stay strong. Plus, it improves blood circulation too.
5. Basmati and Jasmine Rice
These two kinds look captivating because of their smell. The only difference they have to white rice is more fiber. They have brown versions as well.
6. Other Types of Rice
There are many rice types out there! Each has its own special trait. Some include:
- Glutinous sticky rice
- Short-grained Arborio rice
- Parboiled Rice (Converted Rice)
- Valencia Rice
- Black Japonica
- Koshihikari Rice
- Kalijira Rice
Nutritional Value of Rice
As we’ve mentioned, many people love rice, which comes with nutrients. Let’s try to be more specific about what you can gain.
Rice is not rice without carbohydrates. This usually gives our body energy to move around and do daily activities.
One kind of carbohydrate inside rice grains is fiber. There are two kinds:
- Soluble fiber – Controls blood sugar and cholesterol.
- Insoluble fiber – Helps with our digestion.
Both kinds help us from any disease – heart, diabetes, or even cancer.
Indeed, the types we’ve mentioned contain more fiber than others; to compare, white rice is processed. Although it doesn’t have much fiber, it gives you quick energy.
On the other hand, brown rice has more nutrients but gives energy slowly. It makes you have a full tummy for a longer time.
Aside from carbs, rice also comes with proteins to help our muscles and body grow. A pro tip is eating rice with beans; it’s a popular combo.
If you’re into brown rice, did you know it contains fat? This little fat is good for the heart.
3. Vitamins and Minerals
Even if they’re just tiny grains that make a whole pot of rice, a scoop can give you much to gain. Here are a few vitamins and minerals inside a bowl of rice:
- B Vitamins – Helps turn your food into energy. There’s B1, which gives you strength, and B3, which improves memory.
- Iron – Provides oxygen.
- Magnesium –Good for the muscles, nerves, bones, and heart.
- Phosphorus – Builds up our cells, bones, and teeth.
- Zinc – Heals wounds, makes proteins, and strengthens our immune system.
More Nutritional Benefits of Rice
There is more nutritional value that rice has to offer. Why don’t we try to dig even deeper?
1. Fights Off Free Radicals
Especially black and red rice they have antioxidants that can fight those that harm our cells.
Yes, black rice is known as ‘forbidden’ because of the special antioxidant called anthocyanins – they protect your heart and brain.
2. Phytic Acid
It’s like the outer layer of rice; phytic acid makes it a bit difficult for our body to use iron and calcium from our food. Is this a bad thing? No. Phytic acid is also an antioxidant.
This nutrient is commonly found in brown rice. Lignans are good for our hearts. Another benefit includes controlling blood pressure so blood vessels are not harmed.
In The End
Rice is so popular as a staple but has more nutritional value than carbs. While it can fill your empty stomach, the vitamins and minerals that come with it make it suitable for your body.
As you shop, you’ll find many kinds of rice. You’ll look at how it looks, smells, and tastes. If you really want to benefit from the rice you eat, try purchasing from Fresh Farms!
Fresh Farms is an excellent place to buy rice and other staple food. There’s rice that you can cook and even ones that are ready to eat.
We hope you can enjoy all the good things rice offers with Fresh Farms!