Posted in Kitchen

The Nutritional Value of Rice

A staple food is a traditional food rich in starch, calories, and carbohydrates. Rice is a typical example of a staple food. Today, rice fulfills dietary needs of millions of people around the globe spread over several territories and countries. More than 40,000 variations of rice are cultivated and sold. Each one has its own unique benefits to offer. You can evaluate the usefulness of rice by judging it on the criteria of processing quality and the rate at which each one releases carbohydrates. Broadly speaking, you can categorize the huge variety of rice into white, brown, or wild rice. Let us explore and compare the dietary composition of these 3 categories. Let it be known that all rice types can be made with a rice cooker. Rice cookers are a great appliance to use. A website that we used to find rice cookers can be found by clicking here.

White rice has a very low nutritional value due to the harsh processing steps it has to undergo to make it marketable. It is also called Short-grained rice because the husk, germ, and bran have already been removed during the processing stage. It further goes through milling and polishing phase after which the rice is further deprived of nutrition and the residual dietary value becomes bare minimum. The rate at which white rice releases carbohydrates is very high. Hence the rice initially gives a fulfilling consumption but the energy level noose dives within minutes leaving your body short of required level. White rice is to be supplemented with thiamine (B1), niacin (B3), and Iron.

Brown rice, on the other hand, retains much of its nutritional value because it does not undergo processing, milling, and polishing phase. The nutritional contents namely thiamine (B1), the bran, and magnesium are present in good quantity. Fiber contents in the bran are retained. Hence the rate of release of carbohydrate is slow. This helps boost the serotonin and norepinephrine chemicals within your body. The body feels naturally fuller and invigorated for a longer period of time after the intake. Brown rice is as equally available as white rice. It falls short on the taste which is quite ordinary but it blends perfectly well with common recipes like stir-fries and curries.

Wild rice, by far, has the best nutritional value to offer. Wild rice is rich in thiamine (B1), riboflavin (B2), niacin (B3), proteins, lysine, fiber, and minerals like potassium and phosphorous. The rate of release of carbohydrate is very slow giving your body a fulfilling, satisfying, and energetic feeling for a long time. This type of rice is hard to chew and has a characteristic taste but the healthy gains from the wild rice quickly overshadow any taste its lacking.

The longer you have been accustomed to the taste of white rice, the harder it is to adopt the wild variety. But you must sacrifice the taste over nutritional value. You can first switch to brown rice and then a mix of brown and wild rice before ultimately switching to wild rice.