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Health Benefits of Rice
Rice (Oryza Sativa) has been used as a food for centuries; in fact it has
been used for 6,000 years in China. Rice is the staple food in many Asian
countries and China, Vietnam and Thailand are now major exporters of rice. There
are over 8000 varieties of rice, they are generally categorised as short grain,
medium grain or long grain rice. Brown rice tends to be the whole grain of rice
with only the outer husk removed whilst white rice is milled and polished. Brown
rice is more nutrient rich and is better for you than white rice which has had
the bran and germ removed in the milling process. Popular varieties of rice are
Arborio, Basmati, Sweet rice and Jasmine rice.
Brown rice has many beneficial health nutrients in it, it is best to eat
brown rice rather than white because a majority of the nutrients within white
rice have been destroyed in the milling and polishing process. Brown rice
contains manganese which is great for energy and antioxidant protection,
phytonutrients with anti-cancer properties which can protect against heart
disease, magnesium which can help to protect against and reduce the symptoms of
asthma, migraine headaches, heart attack, stroke and high blood pressure. The
fibre content of brown rice can help to protect against and reduce the symptoms
of atherosclerosis, colon cancer, constipation, diarrhoea and gallstones.
Brown Rice
Brown rice needs a little longer to cook than white rice
does—it takes about 45 minutes to develop its nutlike flavor.
Rice grains are covered with an inedible husk that has to be removed before
eating—a task that is accomplished mechanically today. Underneath this hull
lies another layer, this one very nutritious, which is left on to produce
brown rice and removed to create white rice. It’s this nutritious,
high-fiber bran coating that gives brown rice its light tan color, nutlike
flavor, and chewy texture.
Varieties
As is the case for white rice, brown rice is
available in three sizes: short-, medium-, and long-grain.
When cooked, long-grain rice produces light, dry grains that separate
easily. Short-grain rice has fat, almost round grains that have a higher
starch content than either the long- or medium-grain varieties, and the
grains stick together when cooked. Medium-grain rice, as could be expected
from its name, has a size and character between the other two.
Brown rice also comes in quick-cooking and instant varieties.
Buying and storing tips
The presence of the bran means that brown rice is
more perishable, as the bran can become rancid. This limits its shelf life
to only about six months, although that time can be extended considerably if
the rice is refrigerated.
Cooked brown rice, when not eaten immediately, should be cooled quickly.
To store cooked rice, place it in a shallow container, cover it, and place
it in the refrigerator. Cooked rice may be stored in the refrigerator for up
to seven days.
Availability
Brown rice is available in most food markets
year-round. Natural food stores carry the largest variety of brown rice.
 Preparation, uses, and tips
Brown rice takes a little longer to cook than
white rice does—about 45 minutes compared to 15 or 20 minutes for white
rice.
To prepare cooked rice, you will need 1 cup (195g) brown rice (short-,
medium-, or long-grain), 2 cups (473.16ml) water, 1/2 teaspoon (3g) salt,
and 1 tablespoon (14g) butter or olive oil (15ml), if desired.
Rinse the rice well and drain it. Put it in a heavy saucepan with the
water, salt, and butter or olive oil, if using. Bring to a boil, stir,
reduce the heat to low, and cover the pot with a tight-fitting lid. Cook the
rice for 45 minutes, without stirring it or removing the lid. Just before
serving, fluff the grains gently with a fork. Makes 3 cups (710ml).
Quick brown rice (which has been partially cooked, then dehydrated) cooks
in about 15 minutes, and instant brown rice cooks in about 10 minutes.
To reheat rice, add 2 tablespoons (30ml) of liquid for each cup (195g) of
cooked rice. Cover and heat on top of the stove or in the oven until heated
through (about 5 minutes). In a microwave oven, cover and cook on HIGH about
one minute per cup (195g). Fluff with a fork.
Nutritional Highlights
Rice, brown (long-grain,
cooked), 1 cup (195g)
Calories: 216
Protein: 5g
Carbohydrate: 44.7g
Total Fat: 1.75g
Fiber: 3.5g
Health Benefits and concerns of Rice
Atherosclerosis - Eating a diet high in refined carbohydrates (e.g.,
white rice) appears to increase the risk of coronary heart disease, and thus of
heart attacks, especially in overweight women.
Cancer prevention and diet - Whole grains (such as brown rice) contain
high amounts of insoluble fiber—the type of fiber some scientists believe may
help protect against a variety of cancers. In an analysis of the data from many
studies, people who eat relatively high amounts of whole grains were reported to
have low risks of lymphomas and cancers of the pancreas, stomach, colon, rectum,
breast, uterus, mouth, throat, liver, and thyroid.
Consuming a diet high in insoluble fiber is best achieved by switching from
refined grains to whole grains (for example, switching from white rice to brown
rice).
In the debate over whether dietary fat increases breast cancer risks, only one
fact is indisputable: women in countries that consume high amounts of meat and
dairy fat have a high risk of breast cancer, while women in countries that
mostly consume rice, soy, vegetables, and fish (instead of dairy fat and meat)
have a low risk of breast cancer. As a result, many doctors recommend a modified
Asian diet to women wishing to lower their risk of breast cancer, even though
they know the protective effect of such a diet might be for reasons unrelated to
dietary fat intake.
Constipation - Fiber, particularly insoluble fiber, is linked with
prevention of chronic constipation. Insoluble fiber from food acts like a
sponge. Adding water to the “sponge” makes it soft and easy to push through the
gastrointestinal tract. Insoluble fiber comes mostly from vegetables, beans,
brown rice, whole wheat, rye, and other whole grains. Switching from refined
grains to whole grains (e.g., from white rice to brown rice) often helps relieve
constipation. It is important to drink lots of fluid along with the fiber—at
least 16 ounces (480 ml) of water per serving of fiber. Otherwise, a “dry
sponge” is now in the system, which can worsen the constipation.
Diabetes - Eating carbohydrate-containing foods, whether they are high in
sugar or high in starch (such as rice), temporarily raises blood sugar and
insulin levels. The blood sugar-raising effect of a food, called its “glycemic
index,” depends on how rapidly its carbohydrate is absorbed. Many starchy foods
have a glycemic index similar to sucrose (table sugar). People eating large
amounts of foods with high glycemic indices (such as white rice), have been
reported to be at increased risk of type 2 diabetes. On the other hand, eating a
diet high in carbohydrate-rich foods that have lower glycemic indices (such as
brown rice as opposed to white rice), is less likely to increase the risk of
type 2 diabetes.
Heart attack - Eating a diet high in refined carbohydrates (e.g., white
rice) appears to increase the risk of coronary heart disease, and thus of heart
attacks, especially in overweight women.
Insulin resistance syndrome (IRS) - Some authorities recommend that
people with IRS avoid high-carbohydrate diets, and some recommend a diet lower
in carbohydrate than current public health guidelines suggest. The rationale is
that high carbohydrate intake stimulates increased insulin levels, which can
lead to high triglycerides, low HDL, and other adverse changes in the levels of
blood fats that contribute to heart disease risk. Other authorities disagree,
however, because they believe a lower carbohydrate diet will result in higher
calorie intake from fat, leading to more difficulties with overweight, insulin
resistance, and heart disease risk. A recent preliminary study suggested that a
healthful, balanced diet low in fried foods and sausages, and high in
vegetables, fruits, fish, and complex carbohydrates such as brown rice, was
associated with protection from many aspects of IRS.
Irritable bowel syndrome (IBS) - Limited research has suggested that
fiber might help people with IBS. However, most studies find that IBS sufferers
do not benefit by adding wheat bran to their diets and some feel worse as a
result of wheat bran supplementation. It has been suggested that the lack of
positive response to wheat bran may result from a wheat sensitivity, which is
one of the most common triggers for food sensitivity in people with IBS. Brown
rice is a good source of fiber and is less likely to trigger food sensitivities
than is wheat bran.
Related Links:
Paths to better health
Super Foods: The Top 10 Healthiest Foods
10 Tips to Healthy Eating
Food Pyramid -
Healthy
Eating for Lifetime
Complete Guide to HEALTH ==>>
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