It is cultivated by more than 100 countries of all content, although it is in Asia that more space is allocated for cultivation. In fact, 90% of the world’s rice is grown and consumed there.
Among the nutrients, carbohydrates stand out, and it should be noted that a healthy diet is characterized by a higher proportion of carbohydrates than other nutrients.
Carbohydrates are the “preferred” fuel for many members of our bodies (especially the brain and muscles).
However, consuming carbohydrates in our country is lower than the recommendations (only contributes 40% of the energy in the diet, when the WHO believes that it should contribute more than half of the calories consumed).
In this sense, another survey of the population of Spaniards (National Survey on food intake AESAN) is indicated for low cereal consumption (although he insists that it must be integral according to priorities), while consumption of large quantities of meat and derivatives and products containing sodium, saturated fats and refined sugars.
It should be clear that cereals are the basis of a healthy diet. In fact, all the scientific associations of health and nutrition recommend that the diet be based on this group of foods to prevent chronic diseases.
That is why we must often include rice in our diet, as it contains interesting properties for what it contributes to us and why not, because it is very low in sodium and low in the contribution of simple sugars and without fat.
For all these reasons, the pyramids place food grains, such as rice, at their base, to indicate that we must prioritize their consumption, although a healthy diet, we must give priority to brown rice.
Thus, for example, a NAOS pyramid, prepared by the Spanish Agency for Food Safety and Nutrition, rice at the base, with the message “Daily consumption” is placed, although it is recommended alternately in the consumption of pasta or bread or other grain.
The nutrients in rice are made up of 70-80% starch, and carbohydrates are also found in carrots and tubers. Therefore, rice is a particularly vital food ideal for athletes.
As a vegetarian food, it does not contain cholesterol and its contribution to fat (total or saturated) practically nothing. Rice is also very low in sodium. Interestingly, all these nutrients are very consumed by the Spanish population.
Foods are a source of vitamins or minerals if they provide 15% or more of the RDA (recommended daily amounts). So, we can say that rice is the source of phosphorus, zinc, niacin and vitamin B6. To provide fiber, it is better to consume brown rice.
In addition, rice with corn and millet are the only gluten-free cereals, so people with gastrointestinal disorders do not have any problems. Rice also stands out for its low price and versatility in the kitchen, being a great ally for both the daily menu and special events.
For white rice, the glycemic index is greater than the integration, that is, the measure that indicates the speed at which food affects the secretion of insulin after ingestion. White rice has a glycemic index of 70-79, while each is 60-69. Another excuse to bet on brown rice.
Brown rice helps control blood pressure, blood sugar and cholesterol. They also provide a range of protective substances (phytochemicals, mostly antioxidants) that can be 100 times higher than refined products.
Frequent intake of rice, pasta or bread instead of its refined counterparts can reduce the risk of chronic diseases such as type 2 diabetes, high blood pressure, heart disease and some cancers. In fact, the number of studies investigating the health benefits of a whole foods diet continues to increase.
It is important to know that refining rice, wheat or any other type of grain makes them lose almost half of the vitamins, minerals or fiber. In this process, its chemical content is also lost between 200 and 300 times.