Rice is a staple in diets across the world and provides a rich source of carbohydrates, which is the body’s main fuel.
Many people are unaware of the nutritional benefits of white rice. Nutritional recommendations in the United States have been largely Eurocentric and do not take into account the cultural importance of foods such as white rice. In addition to being a staple food in other countries, it is also eaten combined with a source of protein and vegetables, resulting in a complete nutritional dish.
How to cook white rice correctly
When cooking rice, there are several mistakes to avoid in order to get a perfect result. These errors include:
- do not wash the rice before cooking
- use excess water
- do not remove excess water before serving
- cooking rice at a very high temperature
- do not remove the lid from the pot when cooking rice
- They don’t cook the rice long enough.
The key to cooking the perfect rice is to wash it first to remove excess starch and other substances, use the proper amount of recommended water, which is usually 1 part rice to 2 parts water, and cook over low, steady heat to get the desired texture. .
nutritional values
According to him United States Department of AgricultureHere’s what you would get from consuming a 1-cup serving of white rice:
- 205 calories
- 4g of protein
- 0.4 g total fat
- 44g of carbohydrates
- 0.6g of fiber
- 16mg of calcium
- 2mg of iron
- 19mg of magnesium
- 68mg Phosphorus
- 55mg of potassium
health benefits
- Helps provide energy to the body
- Promotes brain health
- It could improve your mood
- It’s the perfect vehicle for eating other nutrient-dense foods.
- Promotes cellular health
- It’s good for the bones
The problems of eating too much white rice
Of course, white rice has many health benefits, but it has a high glycemic index, which means it can cause blood sugar spikes. People with type 2 diabetes should be careful when consuming white rice.
The solution for those with type 2 diabetes would be to incorporate a source of protein and vegetables so that blood glucose levels rise more gradually.
Another disadvantage is that white rice readily absorbs arsenic from its growing environment more than other foods. Arsenic occurs in two forms, organic and inorganic, and is a natural element found in water and soil, according to the National Institute of Environmental Health Sciences.
He arsenic It is a known human carcinogen and can be harmful when consumed in excessive amounts. If rice is consumed every day in significant quantities, the arsenic content can pose a health risk.
As a solution, as long as the rice is consumed in moderation – no more than twice a week – it should be washed before cooking and it should be perfectly safe to eat.
In conclusion
White rice has many health benefits and few contraindications. Because white rice is not normally eaten alone, it is often combined with other nutrient-dense foods, such as lean protein sources and vegetables, making it an excellent vehicle for incorporating nutritious foods into a balanced diet.
