Health benefits of Rice

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Health benefits of RiceRice is definitely the seed of the grass varieties Oryza sativa (Asian rice) or even Oryza glaberrima (African rice). As a cereal grain, it’s the most generally ingested staple food for the large part of the world’s human population, particularly in Asia. It’s the agricultural commodity together with the third-highest worldwide production, right after sugarcane as well as maize, in accordance with data of FAOSTAT 2012.

Since a large part of maize crops are developed for purposes apart from human consumption, rice is an essential grain regarding human nutrition as well as calorie intake, offering more than one fifth of the calories ingested throughout the world by humans.

Chinese legends attribute the domestication of rice to Shennong, the legendary Emperor of China as well as inventor of Chinese agriculture. Genetic proof has demonstrated that rice arises from a single domestication 8,200-13,500 years ago  in the Pearl River valley region of China. Formerly, archaeological proof had recommended that rice was tamed within the Yangtze River valley region in China. From East Asia, rice was spread to Southeast and South Asia. Rice was brought to Europe by Western Asia, and also to the Americas by way of European colonization.

Rice comes in numerous shapes, colors as well as shapes. There are numerous types of rice and culinary choices have a tendency to differ regionally. In certain areas like the Far East or Spain, there exists a preference for softer as well as stickier types.

Rice, a monocot, is usually grown just as one yearly plant, even though in exotic parts it may survive like a perennial and may create a ratoon crop for approximately 30 years. The rice plant can grow to 1-1.8 m (3.3-5.9 ft) taller, from time to time more based on the variety as well as soil fertility. It’s got long, slim leaves 50-100 cm (20-39 in) long and 2-2.5 cm (0.79-0.98 in) broad. The small wind-pollinated flowers are produced in the branched arching to pendulous inflorescence 30-50 cm (12-20 in) long. The edible seed is really a grain (caryopsis) 5-12 mm (0.20-0.47 in) long and 2-3 mm (0.079-0.118 in) thick.

Rice cultivation is well-suited to nations and also regions along with low labor costs and high rainfall, since it is labor-intensive to grow and needs sufficient water. However, rice could be cultivated almost anywhere, even on the steep hill or even mountain area by using water-controlling terrace methods. Even though its parent species are indigenous to Asia and certain parts of Africa, centuries of trade and exportation have made it common in lots of cultures throughout the world.

Health benefits of Rice

The health advantages of rice consist of its capability to offer fast as well as immediate energy, control and improve bowel motions, strengthen blood glucose levels, and slow up the aging process, whilst offering an important source of vitamin B1 to the human body. Various other advantages consist of its capability to enhance skin health, boost the metabolism, help with digestion, decrease high blood pressure levels, assist weight reduction efforts, enhance the defense mechanisms and offer protection from dysentery, cancer, as well as cardiovascular disease. Rice is really a essential food in lots of cultural foods all over the world, and it’s also an essential cereal crop which feeds more than half of the world’s population.

The various advantages of rice are available in more than forty thousand types of this cereal that’s available around the world. The two main groups are whole grain rice as well as white rice. Whole grain rice just isn’t processed very much, therefore it is full of nutritional value, while white rice is processed so the bran or even outer covering is taken away, leaving it along with less nutritional value. Individuals choose different types of rice for specific tastes, according to their cookery requirements, the availability, and also the possibility of healthy benefits too!Listed here are a few healthy advantages of consuming rice:

1. Great Source of Energy

Since rice is loaded in carbohydrates, it serves as fuel for the body as well as helps with the normal functioning of the brain. Carbohydrates are crucial to be metabolized by the body and converted into functional, workable energy. The vitamins, minerals, as well as other organic elements boost the functioning as well as metabolic activity of your organ systems, that further boosts levels of energy.

2. Cholesterol Free

Consuming rice is incredibly therapeutic for your overall health, simply because it doesn’t include harmful fats, cholesterol or sodium. It forms an integral part of balanced diet. Any kind of food that may offer nutrition without having any kind of negative impacts on health is really a bonus! Lower levels of fat, cholestrerol levels, as well as sodium may also help decrease obesity and also the health problems related to being overweight. Rice is probably the most favored as well as consumed foods on earth since it will keep individuals healthy as well as alive, even just in small amounts.

3. Blood Pressure Management

Rice is lower in sodium, therefore it is undoubtedly one of the very best foods for all those struggling with high blood pressure as well as hypertension. Sodium may cause veins as well as arteries to tighten, enhancing the stress and strain on the cardiovascular system since the blood pressure boosts. This can be related to heart disease just like atherosclerosis, heart attacks, and strokes, so avoiding excess sodium is definitely recommended.

4. Cancer Prevention

Whole grain rice just like brown rice is full of insoluble fiber that may control various kinds of cancer. Numerous scientists and researchers think that such insoluble fibers are essential for safeguarding the body from the development and metastasis of cancerous cells. Fiber, specifically is helpful in protecting from colorectal as well as intestinal cancer. However, apart from fiber, rice also offers all-natural antioxidants just like vitamin C, vitamin-A, phenolic and flavonoid compounds, that also behave as or even promote antioxidants to scour the body for free radicals. Free-radicals are byproducts of cellular metabolism that may do severe harm to your organ systems and result in the mutation of healthy cells into cancerous ones. Increasing your anti-oxidant levels a very good idea, and consuming more rice is an excellent method of doing that.

5. Skin care

Medical professionals state that powdered rice can be applied externally to prevent particular skin problems. On the Indian subcontinent, rice water is instantly recommended by ayurvedic professionals as a good cream to cool off swollen skin surfaces. The phenolic compounds which are present in rice, specifically in brown or wild rice, have got anti-inflammatory qualities, so they may also be great for calming irritation as well as redness. Whether consumed or even topically used, substance derived from rice have a tendency to reduce numerous skin disorders. The anti-oxidant capacity likewise helps delay the look of wrinkles along with other untimely telltale signs of aging that may affect the skin.

6. Alzheimer’s Disease

Brown rice is considered to include higher amounts of nutrition which encourage the development as well as activity of neurotransmitters, consequently assisting in prevention of Alzheimer’s disease to the substantial extent. Numerous varieties of wild rice have shown to encourage neuroprotective enzymes within the brain, that inhibit the effects of free-radicals along with other hazardous toxins that can induce dementia as well as Alzheimer’s disease.

7. Diuretic and Digestive Qualities

The husk part of rice is recognized as a highly effective medication to deal with dysentery, and a few individuals state that a three month old rice plant’s husks have been demonstrated to have diuretic qualities. Chinese people think that rice significantly will increase appetite, cures stomach ailments as well as decreases all digestive problems. Like a diuretic, rice husk can assist you drop excessive water weight, remove toxins through the body just like uric acid, and also slim down, since roughly 4% of urine is in fact comprised of body fat! The high fiber content also boosts bowel motion frequency and safeguards against various cancer, as well as lowering the likelihood of heart diseases.

8. Rich in Vitamins

Rice is a superb source of vitamins and minerals just like niacin, vitamin D, calcium, fiber, iron, thiamine and riboflavin. These vitamins give the foundation for body metabolism, defense mechanisms health, as well as general functioning of the organ systems, since vitamins are generally consumed within the most essential actions within the body.

9. Excess uric acid

In cases of excessive uric acid within the blood which often reveal as gout or arthritis, the intake of rice is usually recommended because it consists of really low quantity of proteins, and still have an excellent alkalizing effect.

10. Cardiovascular Health

Rice bran oil is known to have antioxidant properties which encourage cardiovascular power by reduction of levels of cholesterol within the body. We now have previously talked about the cardiovascular advantages of fiber, and low amounts of fat and sodium. Wild rice as well as brown rice types are much better than white rice within this category, because the husk of the grain is where a lot of the nutrition are; the husk is taken away in white rice preparation.

11. Resistant starch

Rice is full of resistant starch, that reaches the bowels in a undigested form. This kind of starch energizes the development of beneficial bacteria which help with normal bowel motions. Additionally, this particular insoluble rice is extremely beneficial in decreasing the effects of conditions just like Irritable Bowel Syndrome (IBS), as well as diarrhea.

12. Diarrhea

Rice is a superb food to stop diarrhea. Its astringent effect along with its ease of digestion helps it be a unique food for the recovering of the intestinal mucosa right after colitis. In cases of utilizing rice to treat diarrhea, a boiled rice along with little oil as well as salt combined with apple is usually recommended. For babies, after any diarrhea, rice water is usually recommended. Rice water could be prepared by boiling rice in water till it starts to break into pieces, the rice is then filtered off, and also the resulting liquid would be the rice water, which may be flavored with the addition of little lemon for the better taste. It ought to be provided to infants since the only liquid after diarrhea for the great oral re-hydration. The rice water offers starch as well as potassium which will help prevents diarrhea.

History of Rice

Rice has fed lots more people over a extended period of time compared to any other crop. As far back as 2500 B.C. rice have been recorded within the history books like a food source as well as for tradition too. Starting in China and also the surrounding areas, its farming spread all through Sri Lanka, as well as India. It absolutely was then passed onto Greece and areas of the Mediterranean. Rice spread all through Southern Europe and also to a number of North Africa. From Europe rice was delivered to the New World. From Protugal it was brought into Brazil and also from Spain to Central and South America.

Rice might be taken to numerous regions of the world because of its flexibility. It can grow within the desert conditions of Saudi Arabia, within the wetland deltas of Southeast Asia in the flooded rice plains that we are most acquainted with.

Two species emerged as our most widely used grown rice. Oryza sativa as well as Oryza glaberrima, of these two species the more widely produced is O. sativa. From an earlier history within the Asian areas rice has spread and is also now grown on all continents apart from Antarctica. Having the ability to grow within this wide variety of climates is the reason rice is among the most generally consumed foods worldwide.

Different types of rice

There are numerous types of rice on earth. Rice is available in numerous shapes and also colors. Within this section, we’ll concentrate on the kinds of rice that are available in the usa. Experimental Stations in the United States run by the Dept. of Agriculture and a few private information mill continuously developing new types within their search to enhance field as well as milling yields in addition to taste and texture. Within each kind of rice, there are many types of varieties.

1. Southern Long Grain Rice

Several types of long grain indica type rice are developed in Arkansas, Mississippi, Missouri, Louisiana, and Texas. There are actually slight variations in between varieties, and a few varieties are kept separate for special processing just like parboiling. This is actually the most typical kind of rice consumed within the U.S., and also the world, as table rice. Similar kinds of rice are made in most growing areas of the world. This is a long slender kernel, four or five times longer than its width. The amylose content of southern long grain rice is all about 22 percent, and so the rice is really a firmer as well as not as sticky as medium grain types. Gelatinization temperature is about 70 degrees centigrade, as well as protein content has a tendency to average about 8%.

 2. California Medium Grain Rice

California medium grain japonica type rice is additionally referred to as calrose rice. There’s two or three types grown in California (not including M401 type medium varieties), however they are so similar as to be indistinguishable. There isn’t any effort to keep the varieties separate throughout milling as well as storage in California. This particular rice requires a unique temperate climate and is also only grown in some areas in the world. Japan, Korea, parts of northern China, Australia, and a few nations around the Mediterranean sea. In terms of a bland, clean taste, this particular rice is among the most best in the world. Within the major consuming counties, it really is frequently consumed alone, without flavoring. Medium grain rice is shorter as well as wider than long grain rice. The kernels are two to three times longer than its width. The amylose content of California medium grain rice is all about 18 percent, so the rice is commonly a little on the softer side and is also sticky. The kernels cling together. Gelatinization temperature is about 60 degree centigrade, and protein has a tendency to average 6.5%.

3. Southern Medium Grain Rice

On paper, Southern medium grain seems to be exactly like California medium grain rice. Shape as well as amylose content is the same. Gelatinization temperature as well as protein content is somewhat higher. However the southern medium grain rice is different. It is really an indica type and so of the different origin. It really is undesirable to the palate of consumers of japonica type medium grain rice. Southern medium grain rice just isn’t at white, not as sticky, and not as clean tasting as japonica types. There are actually consumers in places just like the southern United States and Puerto Rico that like this kind of rice, however they eat it together with spices, beans, meat, and sauces.

 4. California Mochi Rice

This kind of rice is additionally referred to as sweet rice, glutinous rice, or waxy rice. These names are deceptive. Mochi rice is somewhat sweeter compared to standard rice, however the rice just isn’t sweet and many palates wouldn’t identify any sweetness. The nature of the starch is nearly pure amylopectin and so the rice is extremely sticky. (Each year near Christmas season numerous deaths are reported in Japan from individuals suffocating along with mochi rice stuck within their throat.) Gluten is a kind of protein which is very sticky (and so the name glutinous), but there’s no gluten is rice. Mochi rice has numerous of the functional qualities of waxy corn, and this is quite high in amylopectin. Mochi rice can also be a Japonica type of rice and it has a gelatinization temperature of approximately 60 degrees centigrade and protein content of approximately 6.5%. Mochi rice is really a specialty variety along with a few acres in California is devoted to the variety. Sage V Foods contracts directly along with farmers because of this variety. Sage V Foods was among the pioneers in developing markets for this variety of rice in the U.S. and is constantly on the control among the biggest acreage bases.

5. Thai Jasmine Rice

Jasmine Rice from Thailand is definitely an aromatic rice having a powerful aroma as well as taste which is distinctive. The rice looks similar to southern long grain rice pre and post cooking, however the amylose content is about 18% and so the texture is sticky, just like California medium grain rice. The rice is best consumed right after new crop is collected. The rice solidifies in texture as well as loses aroma as time passes. There are numerous types being grown within the U.S. in imitation of the unique type of rice. These types of varieties have enhanced over the years, yet so far no one has matched up the initial texture, aroma, as well as texture of Thai Jasmine.

 6. Indian Basmati Rice

Indian Basmati rice is additionally an aromatic rice, but includes a completely different aroma as well as taste from Thai Jasmine. Many people describe its fragrance as popcorn like. This particular rice is grown within the northern Punjab region of India as well as Pakistan, and commands the highest price of any variety of rice developed in the world. (not counting artificially high prices for rice in Japan.) This particular rice includes a higher amylose content along with a firm nearly dry texture whenever effectively cooked. The raw kernel is long as well as slender just like southern long grain, yet a bit smaller. The kernels increase in length simply by a lot more than 3 times whenever cooked to make a lengthy slender cooked grain. The most effective Indian Basmati have been aged for around one year to boost firmness of cooked texture while increasing the elongation achieved in cooking. Once again, there are numerous “knock off” types grown in the U.S., but none of them match genuine Indian Basmati for favor, aroma, texture, and look.

7. Arborio Rice

Arborio Rice is definitely an Italian variety of rice which is widely used in risotto dishes. It really is near to California medium grain in look as well as texture. It is just a larger kernel having a distinctive chalky center. Whenever correctly cooked, arborio rice develops a distinctive texture with a starchy creamy surface along with a firm bite within the center. There are actually types of arborio rice grown in California which are as effective as Italian types. Sage V Foods markets a California variety of arborio.

8. Wild Rice

Wild rice in not formally regarded as rice, yet is certainly a different sort of grass which develops a lengthy stalk and thrives in deep water. It absolutely was typically grown wild within the lakes of northern United States as well as southern Canada. It’s still grown this way in Minnesota along with other northern areas. Indians harvested the rice in canoes, and after that parched (primitive parboiling) the grains. Much of the wild rice from Minnesota is still harvested as well as parched along with methods like the past. Parching provide the wild rice a powerful flavor. All wild rice is sold with the bran on the kernel (like brown rice) and also this provides it with its black look. In California today, wild rice is mechanically farmed as well as gathered and then parboiled utilizing modern methods. The quality of California rice is much more constant.

Nutritional facts of white rice per 100 g

Nutrients Value (amount and % daily intake)
Calcium 1%
Calories 130
Cholesterol 0 mg
Dietary fiber 0.4 g (1%)
Iron 1%
Magnesium 3%
Potassium 35 mg (1%)
Protein 2.7 g (5%)
Sodium 1 mg
Total carbohydrates 28 g (9%)
Total Fat 0.3 g
Vitamin B6 5%



Selecting Rice

The shape of the rice decides its texture whenever cooked as well as suitable types to utilize in recipes.  There are three kinds of rice: short grain, medium grain or even long grain.  Short grain rice will become sticky and also moist, a fantastic option for rice pudding.  Medium grain rice is moist as well as tender frequently utilized for making risotto.  Long grain rice cooks light and also fluffy and is also usually utilized in pilafs, stuffing’s, and rice salads.  There are numerous types accessible, which range from White and Brown rice, to Basmati, Jasmine, Arborio and specialty varieties like Red and Black rice.

Storing Rice

Enriched white rice could be saved forever whenever tightly covered. Because of the natural oils within the bran, Brown rice as well as colored types will remain fresh for around Six months on the shelf. Freezing rice will certainly extend the life expectancy.


To retain the B-Vitamins, don’t wash after or before cooking.  For the best results usually follow package instructions.  To reheat rice, add 2 Tablespoon of liquid for every cup of cooked rice.  Cover and heat.

Rice Recipes

Rice helps make the ideal side dish and is also very functional. Take a look here for delicious methods to dress it up.

1. Mexican Rice


  • 2 tablespoons butter
  • 1 1/2 cups long-grain rice
  • 1/2 cup chopped onion
  • 1/2 cup chopped green bell pepper
  • 1 clove garlic, minced
  • 2 cups water
  • 1 (14 1/2-ounce) can diced tomatoes with green chiles
  • 1 teaspoons chili powder
  • 1 teaspoon salt
  • 1 cup shredded Cheddar


Within a big saucepan, melt the butter over medium heat. Add the rice, onion, peppers, as well as garlic. Cook till the rice is browned and vegetables are soft. Stir in the water, tomatoes, chili powder, and also salt and bring to a boil. Lower the heat and simmer, covered, till the rice is tender, about 15 to 17 minutes. Stir within the cheese and transfer to a serving bowl.

2. Chicken and Rice Casserole


  • 2 tablespoons butter or vegetable oil
  • 1 medium onion, peeled and diced
  • 3 cups diced, cooked chicken
  • 2 (14 1/2-ounce) cans green beans, drained and rinsed
  • 1 (8-ounce) can water chestnuts, drained and chopped
  • 1 (4-ounce) jar pimentos
  • 1 (10 3/4-ounce) can condensed cream of celery soup
  • 1 cup mayonnaise
  • 1 (6-ounce) box long-grain wild rice, cooked according to package directions
  • 1 cup grated sharp Cheddar
  • Pinch salt


  • Preheat oven to 350 degrees F.
  • Heat butter or even oil in a smaller skillet over medium heat. Add onion and saute until translucent, about 5 minutes. Get rid of from heat and transfer to the large bowl.
  • Add all remaining ingredients to bowl and blend together till thoroughly mixed.
  • Pour in a greased 3-quart casserole dish. Bake for 20 to 25 minutes or till bubbly. Let stand for a couple of minutes before serving.

3. Pork Chops and Rice


  • 4 tablespoons butter
  • 1 cup long grain white rice
  • 4 pork chops, bone in
  • Salt
  • One 10-ounce can beef broth, plus more if needed
  • 4 onion slices, separated into rings
  • 1/4 teaspoon pepper


  • Preheat the oven to 350 degrees F.
  • In a medium frying pan, melt the butter over medium-low heat. Add the rice and saute till it is light brown, about 5 minutes.
  • Spread the rice in the 9- by 13- by 2-inch casserole. Sprinkle the pork chops along with salt and arrange them in the rice. Pour the broth and 2/3 cup water within the chops. Spread the onion rings over the chops and sprinkle all of them with the pepper. Cover the dish along with aluminum foil and bake till the pork chops are tender, about 45 minutes.
  • Change the oven to broil, include a bit more broth in case the rice is dry and return the dish to the oven for a few minutes till the pork is browned.

4. Baked Rice Pudding


  • 1 cup cooked rice
  • 2 1/2 cups milk
  • 3 large eggs, lightly beaten
  • 3/4 cup sugar
  • 3/4 cup raisins
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt


  • Preheat oven to 325 degrees F. Lightly grease a 9-inch glass baking dish.
  • In a big bowl, mix together first 7 ingredients. Spoon into prepared baking dish. Place baking dish in the large pan; pour water in the pan to a depth of 1-inch. Bake for 1 1/2 hours, or until lightly browned and set. Mix cinnamon and nutmeg; sift over top of pudding. Cool slightly and cut into squares to serve.

5. Special Fried Rice


  • 2 3/4 cups water
  • 1 1/2 cups white rice
  • 3 tablespoons vegetable or wok oil, 3 turns of the pan
  • 2 eggs, beaten
  • 2 cloves garlic, chopped
  • 2 inches fresh ginger, minced or grated
  • 1/2 cup shredded carrots, available in pouches in produce section, a couple of handfuls
  • 1 small red bell pepper, diced
  • 4 scallions, thinly sliced on an angle
  • 1/2 cup frozen peas
  • 1/3 cup Tamari, dark aged soy sauce


  • Bring water to a boil. Add rice, decrease heat, cover and cook over medium low heat until tender, 15 to 18 minutes. Spread rice out on a cookie sheet to quick cool it.
  • Heat a wok, wok shaped skillet or large nonstick skillet over high heat. Add oil to the pan. Add egg to hot oil and break into small bits since it scrambles. Whenever eggs are scrambled, add garlic and ginger on the pan. Add carrots, pepper, scallions to the pan and quick stir-fry veggies 2 minutes. Add rice to the pan and mix with veggies. Fry rice with veggies 2 or 3 minutes. Add peas and soy sauce to the rice and stir fry 1 minute more, then serve.

6. Rockin’ Rice Pudding


  • 3 cups white rice, cooked
  • 3 cups milk
  • 2/3 cup sugar
  • 2 tablespoons butter
  • 1/2 cup raisins
  • 1 teaspoon vanilla extract
  • Zest of 1 lemon, grated
  • 1 teaspoon cinnamon, divided


  • Combine cooked rice, milk, sugar and butter in the medium saucepan. Add raisins and vanilla. Cook for 25 minutes until the majority of the liquid is soaked up. Mix in lemon zest and 1/2 teaspoon of cinnamon. Spoon pudding in a serving dish and dust along with remaining cinnamon. May serve chilled or even at room temperature.

Precautions of Eating White Rice

Health risks

White rice is known as a higher glycemic index food or even fast carb. This implies it really is quickly broken down into sugar within the body. This could give rise to insulin resistance, glucose spikes after consuming white rice and it was shown that consuming white rice half a dozen times a week increased the chance for type 2 diabetes. Brown rice is lower on the glycemic index and in actual fact lessens the chance of diabetes for individuals who ate two servings each week.


White rice lasts longer and could be stored considerably longer compared to brown rice. All kinds of rice are lower in relation to its allergy risk. White rice is a great option for those attempting to avoid wheat products.

Parboiled versions of white rice take a bit longer to cook, yet retain a lot more nutrition. White rice is lower in fiber and high in carbohydrates. In reality, a single cup of cooked rice has 17% of the suggested everyday allowance of carbohydrates. White rice doesn’t have a very great deal of minerals and vitamins and is also rapidly digested. That been said, a diet without balance and excess white rice can result in hunger and consuming more often.






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