Benefits and Nutrition Facts of Rice

Rice is a type of grain collected from paddy crops. Amongst all crops in our country, paddy is the most cultivated. For a single person, about 100 to 150grams of rice is needed in everyday meals. If we calculate the traditional “3 square meals” in our country, the need just doubles! Rice is something that fills both our huger emerging from body and mind. Cooked rice is indeed, an essential part of our daily meals. Bengali people and rice are often said to be inseparable. In general, when we say cooked rice, we mean the parboiled long grain rice. Except those from Cumilla and Sylhet, people tend to consume parboiled rice. The regular rice, however, is kind of stickier than the parboiled one, but has distinct good taste and fragrance.

For our daily meals, we choose the parboiled rice more due to it being neat, thin and white in color once cooked. Here, what we actually do is choose based on eye-view, not based on nutrition. Because if considered, the regular long grain rice is deemed more nutritious than the parboiled one.

From every 100grams of parboiled rice you can get 123 calories, consisting of 26grams of carbohydrate, 1gram of fat and 3grams of protein. Whereas, every 100grams of regular long grain rice can provide up to 140 calories, consisting of 31grams of carbohydrate, 2grams of fat and 5grams of protein. So, it can be easily said that parboiled rice is less nutritious than the regular one.

Beside this, regular long grain rice also surpasses parboiled long grain rice in various other aspects. The regular rice is prepared boiling the paddy directly, which maintains the nutrition. On the other hand, parboiled rice is soaked in water for a long period before boiling, lessening the nutrition: from the rest of the nutrition, 15% goes to drain with the liquid portion thrown away with the rice starch.

Regular rice is better for health as well, since less amount of chemical is used on it before marketing. As for the parboiled rice, the processing such as cutting down the grains into perfect shapes, making the grains look shinier and saving them from insects, comparatively more chemicals are used.

Regular rice is easy for digestion. An adequate amount can fully fill up your stomach. The parboiled rice lacks taste and a larger quantity is needed. Nowadays, consuming parboiled rice is rather dangerous, considering the increased processing and use of chemicals. These facts, in fact, keep decreasing the actual benefits of rice.

Then comes two other classes of rice- white rice and brown rice.

Brown rice indicates to the wholegrain rice with reddish color. Brown Rice undergoes only minimal milling, which removes the husk but retains the bran layer. Considering nutrition, brown rice is way better. Every gram of brown rice provides us with 30grams of fibers. Brown or wholegrain rice helps with the removal of bad cholesterol and decreases toxin from human body. For diabetics, especially those who are suffering from Type-2 Diabetes, wholegrain rice is highly beneficial. Because this kind of rice contains high quality magnesium that helps maintain the level of sugar.

On the other hand, the regular white rice increases level of sugar as well as diabetes. Glycemic index is an ingredient that quickens the rise of sugar level in your body. While the wholegrain rice contains only 50% of this, white rice contains about 89%.

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