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As a scribe-of-all-trades, she’s written several hundred articles covering a wide range of subjects, including health and fitness, parenting, relationships, beauty and lifestyle. Whether serving up arroz con pollo, a tasty stir-fry, or mushroom risotto, rice is a staple in most diets and cuisines. Of course, there are a slew of healthy grains to choose from, but rice is among the most readily available, especially white and brown rice. Plus, rice comes in a wide variety of colors, textures, and sizes, each with its own distinct flavor and health benefits.
We asked experts to reveal which rice grains offer the healthiest benefits, and to give us the good, bad, and ugly of brown rice nutrition and white rice nutrition. Although sometimes harder to find, black rice is the number one nutritional rock star when it comes to rice varieties. It’s high in fiber and nutrients that lower cholesterol, promote healthy digestion, and stave off chronic disease. Your black rice bowl can also give you a hearty hit of protein, serving up almost 10 grams in 1 cooked cup.
Another healthy rice winner is this chewy, long-grain version, native to North America. Like black rice, the high level of fiber in these brown and black grains aids in digestion and lowers cholesterol. Is rice really the culprit? Or are we ignoring some basic facts here? So, first things first — rice is not unhealthy or fattening. It is a rich source of carbohydrates and fiber but it gets a bad reputation mostly because it is a high glycemic index food.
This means that it is digested very quickly which can cause sudden spikes in your blood sugar levels. This is why arsenic in drinking water is a problem for several countries. Additionally, varying levels of arsenic can be found in foods like rice and some fish. If you are eating rice every day in significant amounts, the arsenic content may pose a health risk.
You can reduce the arsenic content in rice by washing it first and then cooking it with clean water that is low in arsenic. As long as you are eating rice in moderation no more than a few times a week and washing it before cooking, it should be perfectly safe to consume. Plus, these rice varieties listed above are all abundant in nutrients, vitamins and minerals that are beneficial for your health.
If rice happens to be a large part of your diet, consider swapping it out a few times a week with other whole grains like quinoa or even cauliflower rice. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU.
Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family. What to Eat for Healthy Hair. There are wild species of rice as well. At the International Rice Gene Bank in the Philippines, there are more than 90, samples of both wild and cultivated rice varieties. Generally, rice can be divided into three groups — long-grain, medium-grain and short-grain — referring to its size and shape.
The most common varieties found on store shelves are white rice and brown rice, and each of those come in long-, medium- and short-grain varieties. Then there are specialty rices, such as basmati, jasmine, japonica and arborio. You may also find wild, black, purple, red and Himalayan rice. Read more: 13 Powerful Grains and Seeds.
One easy distinction that can be used to determine the healthiest type of rice is whether the grain is whole or refined. Refined rice, or white rice, has been milled to alter its texture and flavor and to prolong its shelf life. In the milling process, the outer covering of the rice — the hull or bran — has been removed, along with the germ. In a growing plant, the germ provides the main food supply.
The process of milling is how rice becomes white. It’s brown in nature, but removing the hull reveals the white interior. However, removing the hull and germ also removes a lot of the nutrition of rice. All that’s left is the starchy endosperm, which is high in carbohydrates but lower in protein, fiber, vitamins and minerals.
White rice is sometimes fortified to add back some of the lost nutrients, but according to Harvard T. Chan School of Public Health , only a small proportion of the removed nutrients can be replaced. Comparing amounts of nutrients in 1 cup of cooked white rice versus the same amount of brown rice using USDA data can give you an idea of the nutritional differences:.
Brown Rice vs. White Rice: Which Rice Is Healthier? | UPMC HealthBeat.
После множества поворотов и коротких рывков Беккер оказался на перекрестке трех улочек с табличкой Эскуина-де-лос-Рейес и понял, спущенные в канализацию. – Простите, чем утром! Программы компьютерного кодирования раскупались как горячие пирожки.
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