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Is rice healthy or not?
Rice is a popular grain that comes in many varieties and is eaten all over the world. But what kinds of rice are there? Which rice is healthy and which is not? And what about rice milk and rice cakes? In this article, you'll learn more about rice, and we'll discuss which types are best to eat and which varieties and products you should avoid.
What is rice?
Rice (Oryza sativa) belongs, like all grains, to the grass family. It is one of the oldest grains in the world and an important food source for a large part of the world's population. Rice is particularly popular in Africa, India, and Asia.
Rice consists more or less of a few "parts":
- The hull (the outer inedible shell)
- The bran or (silver) skin
- The germ (the rice kernel)
Of these, the bran or skin of a rice kernel contains the highest amount of fiber and healthy vitamins and minerals such as B1, B3, selenium, magnesium, and iron.
White or brown rice?
White rice varieties are generally the most commonly eaten, but brown rice varieties are increasingly being eaten as a healthier alternative, particularly in Western countries.
The biggest difference between brown and white rice is that with white rice, the rice kernels are "polished and milled." This means that the nutritious bran is removed after being loosened, which is not the case with brown rice varieties.
Brown rice therefore has a higher nutritional value, contains more nutrients (especially more fiber), and is generally healthier than white rice varieties.
What types of rice are there?
There are many different types of rice. Below, we've listed some of the most common types of rice and rice products for you.
Brown rice (also known as whole grain rice)
After white rice, brown rice is the most commonly eaten rice in the Netherlands. Nothing else is done to it after removing the husk, which leaves the bran (the brown outer layer) intact. There are many different types of brown rice, all of which contain more nutrients and fiber than white rice.
Wild rice (Zizania)
Wild rice is not actually a true rice, but is related to rice. The seeds of this plant are very nutritious and also contain many nutrients and fiber. Wild rice is expensive and is therefore often mixed with other types of rice.
Multigrain rice
Multigrain rice is a mixture of brown rice, white rice, barley, wheat, and/or wild rice. The nutritional values of multigrain rice therefore often vary. Read the packaging to see which types (and how much) it consists of.
Basmati rice
Basmati rice is a more expensive aromatic rice that is widely used in Indian cuisine. Basmati rice comes in a white and a whole grain (brown) variant.
Jasmine rice
Jasmine rice originally comes from Thailand. It is often eaten with spicy dishes and is often used as a cheaper alternative to basmati rice. Jasmine rice also comes in a white and a whole grain (brown) variant.
White rice
White rice is the most commonly eaten and most common rice in the world. White rice has a very neutral taste. It does contain B-vitamins and minerals such as iron and magnesium, but significantly less than brown rice.
Surinamese Rice
Surinamese rice falls under the category of white (and therefore less nutritious) rice varieties.
Colored Rice
These are white rice varieties that are colored using (natural) dyes such as: Red rice (colored with tomato), Pandan rice (cooked with green pandan leaves), or Yellow rice that is colored with turmeric or saffron.
Sticky Rice (Sushi, Risotto, Dessert Rice)
Known worldwide as Botan rice or Ketan, it is widely used in desserts or making sushi due to its sticky texture after cooking. It is a white rice and therefore contains fewer nutrients, vitamins, and minerals than the "whole grain" variants.
Instant/Quick-cooking Rice
Instant rice and quick-cooking rice are pre-cooked rice varieties that contain fewer nutrients, vitamins, and minerals than non-pre-cooked variants. Additionally, other substances (including vegetable oils) are often added to them and they are often more expensive than dry rice varieties. It is better to avoid these variants.
How Healthy are Rice Cakes?
Rice cakes/crackers are made from puffed rice and salt. They are low in calories and are therefore often eaten instead of bread or as a low-calorie snack.
Rice cakes are not unhealthy (just like white rice varieties), but they can't really be called healthy either. They contain hardly any fiber and there aren't really many useful nutrients in them. In that regard, rice cakes are not a good substitute for more nutritious rice varieties and other whole grains.
Especially the variants with various layers, additives, and flavor enhancers are best avoided.
Rice cakes are also absorbed fairly quickly by your body. This can cause you to eat too much of them or get hungry again quickly. Therefore, it is best to combine rice cakes with a serving of protein or healthy fats such as nut butter or avocado when you eat them.
Rice Milk
Nowadays, there are also rice milk (or rice drink) variants that consist of partially rice (about 10-15%) and mostly water. Vitamins and minerals are often added to these products.
In principle, rice milk is not a real dairy substitute, but it is still a good alternative for people who want to avoid or limit dairy consumption. (You can also get your protein and calcium from other products).
Some variants may contain added sugars. To avoid this, you can check the packaging or simply make your own rice milk.
Rice milk is not something to consume in large quantities every day, but if you alternate it with soy, oat, or almond milk, you can use it to make your plant-based protein shake or high-protein smoothie!
Conclusion
Rice is a popular and widely consumed grain all over the world. There are many different varieties of rice, of which brown (whole-grain) varieties are the better choices because they contain slightly more fiber and nutrients. Rice products such as rice cakes and rice milk are also suitable for a varied diet.
However, like other grains, rice provides quite a lot of energy (calories). It consists mostly of carbohydrates and contains little protein. Therefore, people who want to lose weight should consume it in moderation and generally choose wild, brown, or multigrain rice because these varieties contain more fiber and therefore provide better satiety.
There are several healthy choices when it comes to rice and other rice products. Many people tend to stick to their familiar choices for daily meals.
However, it is important to eat a varied diet. Therefore, do not always eat the same type of rice and regularly switch to other (whole-grain) grains such as bulgur, quinoa, barley, or amaranth.
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