Like Rice?

Is rice a staple in your diet? Growing up, it definitely was for me. My father is Filipino  and my mother is Scottish, so at our dinner table it was either rice or potatoes.

There are dozens of types of rice so it can be difficult to sift through and find one that meets your taste and nutrient needs. Hopefully this post will help.

Short-grain rice is high in starch and feels soft and sticky when cooked. (Sushi anyone?)

Long-grain rice is drier due to the lower starch content and thus the grains are separated. (This is the stuff  I grew up with).

Jasmine and basmati are long-grain varieties, but they have been cultivated to bring out distinctive flavors. (Gotta love Indian food!)

Brown rice (both short and long-grain) is chewier and heartier than white rice. (I usually choose brown basmati rice).

Instant rice has been partially cooked and then dehydrated. (I never eat this stuff because I don’t like to eat processed foods and also, I don’t like the texture).

Wild rice is chewy on the outside, and tender on the inside. They have a very distinctive taste. (Personally, I like to mix it in with brown rice so the taste isn’t too overpowering).

In white rice, the germ and the bran parts of the grain have been removed. Whereas in brown rice, they remain intact, making it a whole grain. As a result, brown rice is higher in magnesium and other minerals as well as in fibre (4g compared with only 1g fibre in white rice). This is the reason why brown rice takes twice as long to cook. Brown rice also has a lower glycemic load than white rice which means that it does not raise your blood sugar levels as high.

In general, brown rice is more nutritious than white rice. This is pretty common knowledge. However this doesn’t mean that you should throw out white rice and never eat it again. Remember, moderation is key. If rice is not a major part of your diet, you can afford to choose white rice. If rice is a staple for you, then try choosing white rice on occasion or in small quantities.  

In addition, wild rice is more nutritious than brown rice as it is higher in protein and lower in carbohydrates. It has a much lower glycemic load and it is a good source of vitamin A and folic acid (although brown rice is higher in minerals). To get the best of both worlds, try mixing brown and wild rice together! 

Image Source: geogatt, instructables, pristinefitness