Rice is a versatile food for health and energy. If you love Japanese cuisine, you know how much rice is in it. It is one of the oldest and most popular foods, consumed by billions of people around the world. Not only is it a staple of many cuisines, but it also has numerous health benefits. Rice is easy to digest, nutritious and suitable for people with different nutritional needs. Here are just some of the benefits of rice for humans.
Nutritional value of rice
Rice is a source of complex carbohydrates that provide energy to the body. It also contains B vitamins (thiamine, niacin, riboflavin), magnesium, iron, zinc and selenium. Depending on the variety, there may be differences in the composition of fiber, proteins and trace elements in rice.
Useful properties of rice
Scientists highlight 8 useful properties of rice for humans that you need to know about:
- Source of energy. Rice is rich in complex carbohydrates that are slowly digested, providing the body with a stable source of energy. This makes it an ideal food for breakfast, lunch or snack.
- Digestive Support. White rice is easy to digest and is often recommended for stomach or digestive disorders. Brown rice, due to its high fiber content, improves intestinal peristalsis and helps prevent constipation.
- Does not cause allergies. Rice is a hypoallergenic product, so it is suitable for people with food allergies or sensitivity to gluten (there is none in rice).
- Blood pressure regulation. Rice has virtually no sodium, so it is recommended for people suffering from hypertension. Its consumption helps to reduce the strain on the heart and maintain normal blood pressure.
- Supporting heart health. Rice varieties rich in fiber (such as brown or wild rice) help lower blood cholesterol levels, protecting the cardiovascular system from disease.
- Diabetes prevention. Rice with a low glycemic index (brown, wild, basmati) helps regulate blood sugar levels, which is especially helpful for people with diabetes or a predisposition to it.
- Provision of vitamins and minerals. Rice is rich in B vitamins, which are involved in metabolism, support nervous system health and promote proper brain function. Selenium and magnesium in rice support the immune system and bone health.
- Maintaining a healthy weight. White rice is low in calories and easy to digest, making it a suitable food for weight-conscious people. Brown rice and other whole grain varieties, due to their high fiber content, provide a long-lasting feeling of satiety and help avoid overeating.
Popular types of rice and their characteristics
If you’ve only eaten rice in sushi before, you’ll be surprised at how many types of rice there are:
- White rice — Easy to digest, contains less fiber, but provides energy quickly.
- Brown rice. More nutritious due to the preserved shell and germ. Contains more fiber, vitamins and minerals.
- Wild rice: High in protein and fiber and has a rich, nutty flavor.
- Basmati and Jasmine. Flavorful varieties with a low glycemic index, ideal for Asian cuisine.
Who should be careful
People with diabetes should be careful that rice doesn’t cause them harm. White rice can cause blood sugar spikes, so it is better to choose varieties with a low glycemic index. Excess consumption also causes harm. Consuming rice without fiber too often can lead to constipation.
You didn’t know these benefits of rice
Rice began to be cultivated about 8,000 to 10,000 years ago in China. This makes it one of the oldest agricultural crops. Global importance. Rice is a staple food for more than half of the world’s population.
- Rice in space. Rice is being explored as a product for long-duration space missions because of its high nutritional value and ease of storage.
- More than 40,000 varieties. There are over 40,000 varieties of rice in the world, including long grain, round grain, jasmine, basmati, wild rice and many others. Water is the key to cultivation. Rice needs a lot of water to grow. Water-filled fields help protect the plant from weeds and pests.
- Harvest records. India and China are the largest rice producers in the world. However, the highest rice yield per square meter has been harvested in Indonesia.
- Culinary diversity. Rice is used in the cuisines of all continents, from sushi in Japan to paella in Spain, from risotto in Italy to jollof in Africa.
- Rice and symbolism. In Asian culture, rice is considered a symbol of life, prosperity and fertility. In some countries, newlyweds are showered with rice as a symbol of good luck and wealth.
- Gold from rice. “Golden rice” is a genetically modified variety enriched with vitamin A, created to combat avitaminosis in low-income countries.
- Rice Holidays. In Japan, there is a tradition of celebrating the end of the rice season with the Osoyo festival.
- The legendary chessboard story. Legend has it that a chess inventor asked for rice as a reward: one grain on the first square of the chessboard, two grains on the second, and so on. The number of grains on the 64th square exceeded the entire world’s harvest.
Rice as a building material. Rice husks are used to make bricks, paper and even biofuel. Rice wine. In Asia, rice is used to make beverages such as sake in Japan and baijiu in China. Economic importance. In some countries, rice is a major export crop and a major source of income. White or brown? White rice is polished brown rice devoid of bran and germ. The polishing process increases shelf life but reduces nutritional value.
Tips for eating rice
Add vegetables. Combining rice with vegetables increases the amount of vitamins and fiber in the dish. Use whole-grain varieties — they are more nutritious and healthier. Control portions — a standard serving of cooked rice is about 150-200 grams.
Rice is a versatile product that has many health benefits. It fits easily into the diet, is suitable for people with different preferences and needs, and provides the body with energy, vitamins and minerals. The right choice of variety and moderate consumption will help make rice a valuable element of a balanced diet.
To learn about the benefits of other products, go to the Benefits food page.