Rice in the diet

Rice and its nutritional properties are known halfway around the world. In Asia, rice means as much as bread and potatoes in Europe. Rice is used in a gluten-free diet and all easily digestible diets. People who care about proper weight loss are happy to eat rice because it adds energy and frees your mind from hunger. Check what types of rice are and what their nutritional value is.

Rice origins

Rice is one of the most popular cereals in the world known for about 5,000 years. His first crops date back to several thousand BC, and East Asia is considered his cradle. In the following centuries, rice travelled to Greece and America. It is currently the main component of the diet for more than half of the world’s population, especially for residents of southern and eastern Asia.

Rice – types

There are many types of rice in the market. However, the most known and the most commonly consumed is white rice.

Because of the length of the rice grain, rice is distinguished

Rice is also classified for the degree of purification and processing of rice grains regardless of the variety. Stands out

Also, wild rice is available on the market, characterized by long, dark grains, which originates in North America and does not belong to the seed rice family.

Rice – health properties

Rice is rich in carbohydrates, which are the main source of energy for humans. Besides, it contains significant amounts of protein and practically does not contain fat.

Rice is also a source of dietary fibre, but its best source is brown, black and wild rice. White rice, due to the high degree of purification of the grain, is poor in fibre. The low fibre content is also characterized by parabolic rice, in which this component is lost while grinding rice grains.

Due to the presence of dietary fibre, brown, black and wild rice have a beneficial effect on hunger and satiety, increasing and lengthening the feeling of satiety after a meal and improving intestinal function. These rice varieties are recommended for overweight and obese people. Their consumption helps to reduce and maintain proper body weight.

Rice is a gluten-free product, so it can be consumed by people with celiac disease and gluten intolerance.

In addition, rice rich in fibre can prevent the development of type 2 diabetes and can be used in the diet of people with diabetes. Another advantage of whole-grain rice is that it contributes to lowering LDL cholesterol in the blood and reducing the risk of colorectal cancer.

In contrast, white rice, due to the low content of dietary fibre, is recommended for people suffering from diarrhoea and people using an easily digestible diet.

Rice is a great source of the dietary fibre
Rice is a great source of the dietary fibre

Rice is also a source of vitamins, mainly B vitamins, which participate in metabolic processes, condition the proper functioning of the nervous system and muscles. It is also a source of vitamin E, which has antioxidant properties. Their highest content is characteristic for whole grain rice and parboiled rice.

As with vitamins, whole grain rice is richer in minerals and has a high content of selenium, magnesium, zinc and copper.

All types of rice are low in sodium, which makes rice recommended for people with hypertension.

Rice – contraindications

There is a risk of rice being contaminated with arsenic and mercury compounds because rice has a greater ability to accumulate them compared to other cereals. For this reason, children under the age of 5 and pregnant women should limit their rice intake to 1-1.5 servings per week.

Whole grain rice with a high content of dietary fibre is not recommended for people with stomach and intestinal diseases and in the postoperative period, while white rice due to its high glycemic index is not recommended for people with type 2 diabetes.