Dorothy FarrarReis
Rice is a food derived from the rice plant (botanically named Oryza sativa) . Rice is one of the seven major grains and is the staple and basic food of a large proportion of people around the world.
Here’s what you should know about rice
Rice is the staple food of more than half of the world’s population. For this reason, rice cultivation has been an important part of agriculture for thousands of years. The first rice plants were cultivated in Asia more than 7000 years ago. The center of this early rice cultivation was then the valleys of the Yangtze River in China. The rice was cultivated from the two wild forms Oryza nivara and Oryza rufipogon.
Wild rice was already being collected around 9000 years before Christ and was used for food. Rice made its way to the United States in the 17th century. Today, rice is grown on every continent, with the main growing areas still being China, India and other Southeast Asian countries. Originally, rice was not an aquatic plant. However, it has adapted to flooded fields as a result of thousands of years of breeding.
Altogether it is estimated that up to 8000 different types of rice exist. Depending on the variety, the plants grow 80 to 160 centimeters tall. A rice plant has 10 to 20 panicles, each containing around 200 grains of rice. In principle, rice can be divided into two types.
Rice, which is high in gluten, takes on a mushy consistency when cooked. Rice with a lower gluten content, on the other hand, remains grainy and fluffy. Wild rice is one of the most expensive types of rice, although from a botanical point of view it does not belong to the grain variety rice.
importance to health
Rice is a healthy staple that keeps you full for a long time. It contains hardly any fat, but instead numerous complex carbohydrates. Because the digestion of complex carbohydrates is more time-consuming for the body than the digestion of simple carbohydrates, saturation lasts for a long time. This has a positive effect on blood sugar levels and weight regulation.
In addition, more nutrients can be absorbed by the intestinal mucosa , which then pass into the blood . Rice also contains many different minerals and vitamins. Potassium, magnesium and manganese are particularly worth mentioning. Potassium has a draining effect, which is why rice is good for detoxification.
The B vitamins contained in rice support the functions of the nervous system . Folic acid and iron play an important role in blood formation. In addition, rice contains various essential amino acids, which form the basis for numerous enzymes and proteins.
Ingredients & nutritional values
Rice has different ingredients depending on the variety, location and cultivation method. What all types of rice have in common, however, is their high carbohydrate content. 100 grams of rice have about 78 grams of carbohydrates. In addition, the rice contains various minerals and fibers such as potassium, iron, zinc and magnesium. Rice grains also contain various vitamins, especially those from the B group and vitamin E.
| Calories and nutrients (per 100g) | ||
| kilocalories/kilojoules | 349 kcal/ 1460 kj | |
| protein | 6,83 g | |
| carbohydrates | 77,73 g | |
| Fett | 0,62 g | |
| Water | 12,60 g | |
| fiber | 1,39 g | |
| Vitamin B3 | 1300 µg | |
| Vitamin E | 184 µg | |
intolerances
In general, allergies to rice are relatively rare. Because of this, the grain is considered hypoallergenic and is included in exclusion and allergy diets. Rice allergies can be caused by eating cooked rice or by inhaling cooking fumes. The allergy can manifest itself as vomiting or diarrhea , but the central nervous system can also be affected.
The so-called enterocolitis syndrome , which manifests itself in vomiting after eating rice , also occurs less frequently in infants .
Shopping and kitchen tips
When purchasing rice, it is best to pay attention to ecological cultivation methods and fair production conditions. Rice is easy to store, which is why it has become an important food resource. Under dry and dark storage conditions, rice can be kept for several years.
On the other hand, rice that has already been cooked is easily perishable due to its starch and moisture and should be used within a few days if possible. Packed airtight and refrigerated, cooked rice will keep for a maximum of two days.
preparation tips
The preparation of rice is relatively simple and can be done in a number of ways. A gentle variant is the swelling method, whereby more minerals and vitamins are retained. Only as much water is added as the rice grains can absorb. Cooking bags allow for a very simple preparation of rice. If you eat rice regularly, it is advisable to buy a rice cooker.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.