PREAMBLE
Firstly, RICE IS NOT BAD for you. Now, if you have allergies or you are Paleo, this conversation can end here. But if you would like to learn more, keep reading.
My “peeps” have been eating rice for centuries, growing it, picking it out in the fields, preparing it in stir-frys, congee, stuffings and more. And you can’t knock the traditional, healthy Asian diet, before it was bastardized by western society (ok that sounds kind of extreme, and offensive, and I’m not trying to offend anyone… but you know that’s what happened. WTF is MANCHU WOK??? Again, not trying to offend…everyone has different preferences and taste buds, and it kinda sorta allows the general public to experience foods from other cultures – albeit NOT AUTHENTIC – rant over :P)
Back to my point 🙂
I think the reason rice gets a bad rap is because it’s a carb, and carbs are bad, right? Like everything else, IT DEPENDS.
Carbs are necessary for energy, brain function, and OUR HAPPINESS! When eaten at the right times, in the right amounts, and the right kinds FOR YOUR body and lifestyle, carbs can be your best friend. I won’t get into macros and specific diets here, but if you’re interested, you can have a quick read about Carb cycling from Bodybuilding.com
As I was saying, white rice gets all the hate because the white stuff (pasta, bread, potatoes, sugar) are generally more processed, have higher a glycemic index (GI) (meaning it will spike your blood sugar levels faster and in turn, spike insulin levels, which can lead to fat gain), and can be highly addictive, so we end up eating them in higher quantities than we may plan.
On the other hand, brown rice, wild rice, whole grain pasta, breads and sweet potatoes of all sorts, are higher in fibre, other nutrients, and lower in GI. Because of that, these foods are more filling, take longer to digest, longer for the sugar to enter the blood stream, so you won’t get that sugar crash or craving. Because they are more nutrient dense, you will stay fuller longer and you end up consuming less calories overall!
That being said, WHITE rice isn’t necessarily bad for you. Eating a higher GI food, especially after a work out, or just prior to an intense work out, isn’t a bad idea. It can help replenish your body, or energize your body, faster. White rice is packed with lots of nutrients such as protein, fibre, selenium and B vitamins. However, these days, rice, along with a lot of other foods, are processed, milled, stripped of their natural nutrients, before they enter the grocery store shelves. The time it takes it import also affects it quality. We aren’t picking organic rice grains from our backyards!
HISTORY AND ANATOMY OF GRAINS
Grains are the most commonly consumed foods worldwide, in the order of wheat, rice and corn. They are some of the oldest foods and go back 10,000 years.
As mentioned above, grains are rich in starch and fibre, they are key to human fuel and are slower burning, providing us more sustained energy than simple sugars. Unprocessed (whole) grains provide a healthy amount of Vit B, E, and many minerals. Rice in particular, contains phytonutrients, which are plant compounds have beneficial effects working with other essential nutrients to promote good health.
Grains are kernals, or seeds, of various grasses and they contain 3 primary parts: the central core (endosperm), the germ, and future sprout. The bulk of the seed is the endosperm and is composed mainly of starch and some protein. It is what the future seed and we humans need to grow. Although it is the bulk of the seed, it has less nutrients than the germ and bran coverings, which is the outer layer. When a grain is refined (processed), most of the nutrients are lost along with the outer layer. The germ is a small part of the grain but the most essential part. The germ is actually the part that grows, it sprouts when water and sun hit bathe the grain, and it will grow roots and leaves. It contains protein, oils, and other nutrients (think rice bran oil, wheat germ…you’ve probably seen or heard of these terms)
When the grain is broken apart, to make flour for example, the germ content of the whole wheat flour is less stable because of potential oxidation of the oils (hydrogenated fats are a big nono). This is a major reason for the wide use of white flour, which is devoid of the nutrient-rich wheat germ.
The bran of the grain consists of several protective coverings, which add most of the fibre and other nutrients. The outer most layers of the bran are mainly indigestible and not really high in nutrients. Soft milling or hand milling can clean these outer most layers to make it more digestible.
Many grains have lower levels of Vit C and A, but you can find these in many vegetables, which go great with grains. Have a look at my FOOD COMBINING post about pairing foods for optimal nutrition, digestion, fat loss and muscle gain!
While there are many types of grains, including amaranth, barley, buckwheat, corn, millet, oats, quinoa (quinoa is argued as a seed but that’s another discussion), rice, rye, and wheat, I will be focusing on RICE today.
NOW, WHICH KIND OF RICE IS THE BEST?
Rice is classified by the size of its grain into long, medium and short varieties and ranges from fluffy to creamy to sticky in texture. Colour varies from brown to white to red.
The shape, size, texture and other characteristics of the different varieties affect the way the rice is used in recipes, what types of dish it is suitable for, and the way it is cooked. Each country favours particular varieties for its cuisine.
Long-grain rices:
Long-grain rice, as the name suggests, has grains that are long and slim. When cooked, the grains tend to remain separate, and the finished result is usually fairly dry and firm. Most is in a polished white form, although brown long-grain rice is also available.
Basmati rice:
This is a type of long-grain rice. It has excellent cooking qualities and a full flavour. It is grown only in northern India and Pakistan, and no other rice can be labelled as basmati. It also comes in a wholegrain form, which tends to be lighter and quicker to cook than other brown rices. The extra nutritional advantage of basmati rice is that it is low in GI.
Wild Rice:
Wild rice is not rice at all but a member of the grass family. Wild rice is special and more expensive, and has nearly twice the amount of protein as regular rice, as well as more niacin, riboflavin, iron, phosphorus, than brown rice. When you cook wild rice, it breaks the outer black husk and curls up – it kind of looks like worms.
Glutinous rice:
Sometimes referred to as Chinese rice or sticky rice, this is widely used in South-east Asia for both sweet and savoury dishes. Its grains are almost round and chalky-white. Ironically, the name is misleading as, like all other rices, it contains no gluten (unless it’s mixed or processed with other products that contain gluten or is contaminated on equipment that processes gluten products). There isn’t anything nutritionally that stands out about this type of rice compared to the other white rice.
Jasmine rice:
Also known as Thai fragrant rice, this is grown in eastern Asia. It has a slight perfume and when cooked is slightly more sticky than other long-grain rices. Again, there isn’t anything nutritionally that stands out about this type of rice compared to the other white rice.
Medium-grain and short-grain rice
These rices contain a starchy substance called amylopectin, which causes stickiness (long-grain rice has much less of this starch). After cooking, the individual grains cling together, which is why these rices are used in dishes where a creamy or sticky texture is wanted, such as risottos, puddings and sushi.
Chinese black rice:
An unrefined rice, also called forbidden rice or “Emporor’s Rice” is gaining popularity for its high levels of antioxidants and superior nutritional value. Forbidden rice earned its name because it was once reserved for the Chinese Emperor, for whom it was meant to ensure health and longevity. It is believed to be beneficial for the liver, kidney and stomach. It has high content of anthocyanins, which help in preventing risks of cancer. Its low sugar and glycemic content makes it an extremely desirable dietary option for heart patients, diabetics as well as for those with high blood pressure.
Quick-cook rice:
Quick-cook rice is part-cooked after milling and then dried, so that when you cook it, it takes about half the time of ordinary long-grain rice. Quick-cook rice has lost most of its nutrients, especially the water-soluble B vitamins, because of this double-cook process.
Brown rice and red rice are quite similar nutritionally. Both are great sources of fibre, B vitamins, calcium, zinc and iron, manganese, selenium, magnesium and other nutrients. One thing that sets the red variety apart from its brown counterpart is it being enriched with antioxidants that can help fight damaging free radicals in our body. The red variety gets its rich colour from an antioxidant called anthocyanins, which are also found in deep purple or reddish fruits and vegetables. The compound is believed to have properties that can reduce inflammation, allergy, prevent risks of cancer and help in weight management.
Risotto rice:
The famous medium-grain rice of Italy aka arborio rice, this has plump, white, oval grains. When cooked with liquid stirred in slowly, the grains retain their individual shape yet become creamy due to their higher amylopectin starch content. It does contain a fair amount of protein and is easy to digest because of the starch.
Sushi rice:
A short-grain rice, this is usually soaked and then cooked by the absorption method. Once cooled, it is flavoured with sweetened rice vinegar and rolled up in nori seaweed with other ingredients such as raw fish or vegetables to make sushi. The rice vinegar had a myriad of health benefits, but because of the sugar that is typically added, and the amounts of rice in Japanese dishes, sushi rice isn’t at the top of the healthy list of rice.
So there you have it. I think it’s pretty evident which kind(s) of rice is/are the “best” nutritionally (I truly love black rice. The fact that it is healthy obviously makes it even easier to love but when it comes to texture, I love the crunch. That’s even how I like to eat my oatmeal!)
At the end of the day, you want to find foods that make you feel good, look good, and help you live! It’s difficult and pricey to always eat the purest forms of foods, especially when eating out. But just be mindful, portion control and eat in moderation. Do your research, experiment, and do what you can with the time, finances, and local farmers and grocers you have available.
Sources:
http://www.readersdigest.com.au/recipes/types-of-rice.asp
http://forbiddenfoods.com.au/blogs/news/7345084-the-difference-between-black-rice-and-wild-rice
http://food.ndtv.com/food-drinks/white-rice-brown-rice-or-red-rice-which-one-is-the-healthiest-747933
Staying Healthy with Nutrition – Elson M. Haas, MD
