RICE
Rice is a cereal grain that serves as a staple food for a significant portion of the world's population. It is the primary dietary staple for over half of the global population, particularly in Asia, where it has been cultivated for thousands of years.Rice is a versatile and nutritious food for several reasons:
Energy source: Rice is an excellent source of carbohydrates, which are the body's primary source of energy. It provides a quick and easily digestible energy boost.
Nutritional value: Rice contains essential nutrients such as vitamins, minerals, and dietary fiber. The nutrient content may vary depending on the type of rice, with brown rice generally being more
nutritious than white rice due to its higher fiber and nutrient content.
Gluten-free: Rice is naturally gluten-free, making it suitable for individuals with gluten intolerance or celiac disease.
Digestive health: The fiber content in rice, particularly in brown rice, helps promote healthy digestion and can prevent constipation.
Versatility: Rice can be prepared in numerous ways and incorporated into a wide variety of dishes. It can be boiled, steamed, fried, or used as an ingredient in soups, salads, stir-fries, and desserts.
Satiety: Consuming rice can help you feel full and satisfied due to its carbohydrate content, which can contribute to healthy weight management and prevent overeating.
Affordable and accessible: Rice is relatively inexpensive and readily available in most parts of the world, making it an accessible food option for many people.
It's important to note that while rice can be a healthy part of a balanced diet, the specific dietary needs and preferences of individuals can vary. It's advisable to consult with a healthcare professional or registered dietitian for personalized dietary recommendations.
Advantages
Low Glycemic Food
Basmati rice is an alternative that may be a good choice for those who need to avoid low glycemic foods. This is because, when prepared properly, basmati has the lowest glycemic index of any rice. Other varieties of rice are highly glycemic, which means they will be quickly digested and metabolized by the body. This can destabilize the body’s blood sugar levels (especially for those with diabetes.)
Long Shelf Life
Basmati rice is a pantry staple. You should always have it at hand, and you never need to worry about the expiry date. Basmati rice has a long shelf-life— it can stay fresh and good as new for two years. You can still eat it after that, but the flavor might be slightly compromised. Nevertheless, it essentially never goes off.
Prevents Obesity
Have you been on a quest to lose weight but aren't sure which foods help you do so? Look no further than a healthy plate of rice! Because rice has low amounts of sodium, fat, and cholesterol, it is a great aid in reducing obesity. It's rich in nutrients and has no significant negative impacts on a person's health. Of course, its high-levels in fiber also help to reduce obesity.
Good Source of Protein
Are you a religious gym goer? Do you live a vegan lifestyle? If so, then rice is a great source of the protein that you need! Consuming high-protein rice, whether white or brown, is a good way to keep your protein levels where they need to be if working out constantly or sticking to a vegan or vegetarian diet. In 1/4 a cup of this dried brown rice, there are 6 grams of protein. And there are 5 grams of protein in 1/4 a cup of this dried white rice. Finding foods that are high in protein but still considered vegan or vegetarian can sometimes be difficult. Consuming high-protein rice is an ideal way to supplement other high-protein vegan or vegetarian foods.
Promotes Heart Health
Have you been seeking ideas for natural ways to improve your heart's health? If you have been, then consuming rice regularly may be the answer you've been looking for! As mentioned before, rice is a natural anti-inflammatory. Its anti-inflammatory properties help to decrease the depositing rate of atherosclerotic plaque inside the blood vessel walls. This then decreases your risks for severe heart conditions such as heart attacks or strokes. Although both brown and white rice have these benefits, brown rice is more beneficial. This is due to brown rice containing the husk, which is where most of the nutrients are found. Rice bran oil is another great source for promoting heart health. Rice bran oil is filled with antioxidant properties that reduce cholesterol levels in the body and ultimately promote cardiovascular health.
A Whole Grain
While white rice of any kind is considered a refined grain, brown rice is considered a whole grain. This is because, unlike white rice, brown rice is an intact kernel, containing the germ, the bran, and the endosperm. This is good news, as eating whole grains has been linked to multiple health benefits, including lower risks of heart disease, cancer, and type II diabetes. This makes brown basmati rice a great health-conscious option to include in your diet!
Include More Vitamins
I can hear you asking, “wait…I thought brown basmati rice was better for you?” Well, don’t throw out your white basmati rice just yet. In some cases that is true, but many modern forms of white basmati rice are enriched. This means that the manufacturer added vitamins and minerals during processing to help increase the typically low nutritional content of white rice. Often, rice is enriched with iron, folic acid, and other beneficial nutrients. So if you’re concerned about choosing foods that help you meet your daily vitamin and mineral needs, consider picking up some enriched basmati rice on your next trip to the grocery store.
Eight Essential Amino Acids
After your body breaks down proteins, some of the elements that remain are called amino acids. These amino acids function within your body to grow, heal, and repair damaged tissues. There are three types of amino acids, but the “essential” class of amino acids are the ones that the body cannot produce itself and must absorb from food. Rice contains eight of these essential amino acids, yet another reason why it is a great addition to a healthy diet.
High In Fiber
Fiber is the star of the show when it comes to Basmati rice— it is responsible for many of the basmati rice benefits. Fiber is a type of carbohydrate that our bodies cannot break down. It passes through the digestive system without being absorbed. However, it serves an essential purpose. Fiber aids digestion and fuels the good bacteria found in our gut. These bacteria need fiber to grow and populate our digestive systems, which, in turn, keeps us healthy. Brown Basmati rice contains more fiber than white Basmati rice. This is because brown rice is less processed and contains more of the fiber-rich components of rice.
Easy To Digestion
Fiber is an essential part of digestion. It helps prevent constipation, which can otherwise lead to discomfort and pain. Most of us don’t eat enough fiber in a day, which can lead to irregular bowel movements. Basmati rice is an excellent addition to your diet if you need to increase your fiber intake and improve digestion. Brown basmati rice contains more fiber than white basmati rice.
Antioxidants
Basmati rice is rich in selenium and manganese, two micronutrients that contain powerful antioxidant properties. Antioxidants fight off disease-causing free radicals in the body. These free radicals damage cells and DNA, which can cause diseases such as cancer and heart disease. On a less serious note, this damage also leads to premature aging and compromises skin health. One 200g serving of cooked basmati rice contains 14% of the daily recommended intake of selenium and 34% of the daily recommended intake of manganese.
Fragrant & Flavorful
Basmati translates to “fragrant” or “queen of fragrance” in Hindi. It has a unique aroma that is easily recognizable. The aroma of basmati rice is nutty and sweet and has a scent similar to fresh popcorn when cooked. It also has a floral scent, making it truly unique and versatile. The flavor complements most spices, and the light and fluffy texture makes it a perfect choice for curries, soups, pilafs, and other saucy dishes. Basmati rice is proof that rice doesn’t have to be a boring side dish — it gives a subtle luxurious taste to any meal.
Major Applications
Heart Health
Digestive Health
Skin Health
Antioxidant Activity
Weight Management
Energy Source
Low Glycemic
