For some time now there has been a dilemma among nutrition experts as to whether to recommend the daily consumption of rice, especially white rice.
Based on this problem and in order to offer a contribution to clarify the situation, we will present you in this post recent conclusions of nutritionists to clear up this unknown about the cereal. We will also give you some culinary tips for you to put into practice when preparing white rice.
Nutritional contributions of white rice
Recently, an independent organization of consumers published that nutrition experts updated their recommendations for a healthy diet. Some of the most important ones are presented below:
- In a balanced diet, pasta and rice can be eaten 2 or 3 times a week, or even daily. The main issue that should be considered is not to reduce the food variety if you eat rice too often.
- They recommend the consumption of up to 4 eggs a week and between 3 and 6 servings a day of cereals. Therefore, eating rice daily has a perfect place in a healthy and varied diet, although it should be complemented with other cereals.
- It is important to review the nutritional quality of the diet in general, try to introduce other cereals such as quinoa, spelt or amaranth and combine several types of rice, alternating brown with white rice.
- The ideal would be to alternate rice with foods rich in protein such as meat, fish or tofu, or with others high in fiber and vitamins such as vegetables.
- Contrary to popular belief that existed before, white rice is not a fattening food.
- White rice helps regulate weight.
- It is advisable to take an adequate portion in line with the calories you need to consume per day.
- Never give up carbohydrates, and do not follow miracle diets. It is important to remember that there is a high percentage of rebound effect, and that low carbohydrate diets such as keto have been associated with numerous health problems.
- White rice provides you with high levels of energy, works as the ideal fuel for the body and restores muscle glycogen levels after exercise.
- White rice is especially digestive, being a highly recommended food for those suffering from heartburn or nausea, or during associated flare-ups of problems such as diverticulitis, ulcerative colitis or Crohn’s disease. It is also a good gluten-free cereal option.
- White rice provides a multitude of nutrients such as niacin, vitamin D, calcium, fiber, iron, potassium, thiamine and riboflavin, which are essential for regulating metabolism, keeping organs functioning well and the immune system healthy.
For its part, the Spanish Society of Food Sciences (SEDCA from Spanish acronym) concludes, after reviewing many macro-studies, that, according to Mediterranean dietary patterns, 5 or more servings of pasta or rice should be consumed weekly.
Although it is known that excessive consumption of white rice can increase the risk of high cholesterol, high blood pressure or type 2 diabetes, it is also very true that, in its right measure, rice is a source of healthy carbohydrates, and numerous vitamins and nutrients.
Check the link https://carolinarice.com/products/white-rice/ for you to learn and prepare a delicious recipe of white rice and take advantage of this rice. You will also learn different cooking ways of cooking rice, a comparison between white rice and integral rice, recipe suggestions and more.
Culinary tips
Below are some interesting tips to be considered when cooking rice:
- Rice is delicious hot or cold, sweet or salty.
- To prevent it from sticking, rinse it before cooking.
- Also, when possible, it is advantageous to soak it at least 1 hour (4 for brown rice) before cooking: this reduces the cooking time by 1/3 and improves its texture.
- Different kinds of rice may require different amounts of water, so always check the package.
- It can be simply boiled in salted water and then served as is, as a side dish with meat or fish, or incorporated into many traditional and non-traditional recipes, like for example:
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- Italian risotto.
- Spanish paella.
- Chinese fried rice (often called Cantonese rice).
- Mixed salads of all kinds: for example with corn kernels, tuna, chopped onions, diced tomato and olive oil dressing. This easy salad is the perfect companion for all your summer barbecues.
- In soups: chicken, beef, lentil, etc.
- To stuff poultry or vegetables.
- Sushi and other Japanese specialties.
And, of course, all your delicious inspirations of the moment!
Rice is also used in a multitude of ways: to make noodles, beverages (rice milk, sake, among others), vinegar, patties, syrup, thin rice sheets (for spring rolls), etc.