Which rice is the healthiest? Nutriciologist named the best varieties

Nutriciologist

“Rice is an ancient cereal popular in various countries of the world. The number of varieties reaches up to eight thousand, but only dozens of varieties are actively used in the daily diet. Let’s analyze the most common of them”.

Benefits of rice

Rice contains B vitamins, phosphorus, iron, magnesium, zinc, manganese and selenium. Grain improves blood circulation in the body, helps to cleanse blood vessels, stabilizes the digestive system, and improves metabolism.

The usefulness of rice groats depends on the degree of its processing:

• polished;
• steamed;
• unpolished.

Unground brown or brown rice is considered the most useful for the health of the body. The grain is cleaned from the upper husk and retains the shell, which gives the grains a brown color and nutty notes. The benefits of such a product are obvious: enriching the diet with vitamins, minerals and fiber.

With regular use of rice helps to eliminate toxins from the body, improves the gastrointestinal tract and cardiovascular system. Antioxidant properties of brown rice are among the top beneficial products that help prevent cancer.

Steamed rice is treated with steam, which gives the groats a golden color, then the grain is polished, the grains are obtained smooth and even. This method of processing helps to preserve almost all the useful substances and contributes to crumbliness when cooking.

Types of rice

White rice

It is also called polished, when processed, it is cleaned from the husk. The outer shell of the grains is removed, resulting in smoother and whiter grains. White rice contains more starch and fewer phytonutrients than brown uncooked grains.

Despite this, white rice is suitable for those with gastrointestinal conditions such as irritable bowel syndrome, as well as people prone to allergic reactions.

Wild rice

Has an original flavor and is quite nourishing. It has a rich composition of minerals, vitamins, in the composition of a lot of fiber and vegetable protein. All these factors affect the cost of cereal. Such a product is more expensive than other varieties. Digestive fiber is useful for the intestines and helps to establish the work of the gastrointestinal tract.

Black rice

This is also an expensive variety, as the outer layer is packed with nutrients, has one of the highest levels of antioxidants, and has anti-cancer properties. The lack of processing preserves the maximum vitamins and trace elements in the grains.

Black rice is not very popular in Russia and is considered more exotic. The cereal owes its color to anthocyanins, which help fight aging and free radicals. Grain has a positive effect on the nervous system, and is also useful for people with anemia.

Red rice

Popularity has due to its unique flavor and useful properties. Red varieties are unpolished and useful for the body. It contains a lot of proteins, iron and dietary fiber.

Varieties of rice

Rice is categorized into three types:

• Long-grain;
• medium-grain;
• short-grain, often also called round-grain.

Long-grain rice

Good for cooking pilaf, as it does not fall apart during cooking.

Basmati is considered one of the most expensive varieties due to its delicate texture and pronounced flavor. Grains have a light and pleasant flavor, after cooking significantly increase in volume and become crumbly.

Jasmine has a pleasant taste and pronounced aroma of white jasmine flower. The grains are white, thin and long. It is used for preparing side dishes and oriental cuisine.

Medium-grain rice

Versatile, tender and has a moderate stickiness. Good for side dishes and second courses, baking and roasts.

Arborio is suitable for risotto and soups. When cooking, this variety absorbs the flavors of other ingredients and soaks up the sauce well. The rice is soft and quite easy to overcook, it is recommended to remove from the stove before cooking.

Carnaroli is an elongated grain with a large shape and a starchy core. It is the kind of round rice that is suitable for rice puddings and risotto. Carnaroli increases in volume when cooked, but retains a dense core. It should be used immediately after cooking, as the rice sticks together quickly.

Short grain rice

It is used in puddings, pies, porridge and sushi. It glues perfectly due to its high starch content.

Camolino is a real gem among the rices. The grains are round and large, after cooking they become crumbly and slightly sticky. It has a pearly or amber color, which makes it look especially appetizing.

Valencia is named after the province in Spain where paella is made. The rice releases enough starch and forms a crispy crust when cooked.

If you choose the right type of rice, you will not be disappointed with the dish, so pay attention to the characteristics of the product.