Unknown Facts about Rice :: Types :: Which is Healthier ??
Nutritive Value of Rice?? Which kind of rice is Healthier??
Rice is one of the most important food in the diet of millions of people in the world. Due to the presence of rice in the diet about 80-90%, it is necessary to know thoroughly about its nutritional value.
Unknown Facts
Rice is high in carbohydrates. These energize our bodies. It contains only about 7% of proteins. We also get some protein from grains such as wheat, sorghum, etc. This means that the body can absorb more protein in rice than it does in wheat.
It has no oily ingredients.
It does not contain carotene. This means that the body does not get vitamin A.
Rice contains certain types of B vitamins. Since these are on the top layers, they are depleted as it is overcooked.
Although it is not good to use mostly polished rice, it does not have all the B vitamins we need. Consuming highly polished rice can cause plantar fasciitis, cramps, and leg pain if you depend on it for a longer period.
These can lead to more severe and even neurological impairments. When rice is a prominent ingredient in our diet it is advisable to take it without polishing as much as possible, as we need to get the B vitamin. So our diet should be high in legumes, which are high in B vitamins.
It does not contain many minerals. Our teeth and bones need calcium. It is low in iron which is essential for healthy blood cells. We use Rice widely in our diet. It is important to take other foods that are high in these minerals, such as greens.
In the process of cleaning, we lose up to 80% of B vitamins. So in terms of nutrition, it is not so good to wash too many times.
Types
Parboiled Rice contains more vitamins than ordinary rice. When it is boiled the vitamins in the crust penetrates. So even if this rice is polished and whitened, it is not likely to lose more Vitamin B. That is why it is better to use parboiled rice than ordinary rice.
Most people do not like it because of its pungent odor. This odor is due to the improper preparation of parboiled rice. If it is made according to scientific methods, odorless rice can be made.
Waffle/ Brown Rice contains more vitamins than ordinary rice. For those who are not willing to use parboiled rice, then better to use waffle rice, due to the water-soluble properties of B vitamins, which can be added to the porridge when the porridge is cooked.
Therefore it is not advisable to pour the porridge. It is better to use again as food. Add salt, buttermilk, and turmeric to the porridge for better tastes.
To reduce food shortage new varieties of rice are now grown, they yield more per acre.
Research from the National Institute of Nutrition on this new type of variety has shown that these varieties do not have the same nutritional value as high yields. In fact, the nutritional value of some new varieties of rice seems to be higher than that of ordinary rice. A particular variety of rice I.R.20 contains much more protein than ordinary rice. Consumption of such highly nutritious rice is good for our health.
Ingredients such as puffed rice and flattened rice are similar in nutritional value as rice but rich in calcium & Iron
| Type of Rice | Protein (gm) | Fiber (gm) | carbohydrates(gm) | Calcium (mg) | Iron (mg) | Niacin (mg) |
| Rice Parboiled | 6.4 | 0.2 | 79 | 9 | 4 | 3.8 |
| Rice Raw | 6.8 | 0.2 | 78.2 | 10 | 3.2 | 1.9 |
| Rice Flattened | 6.6 | 0.7 | 77.3 | 20 | 20 | 4 |
| Puffed Rice | 7.5 | 0.3 | 73.6 | 23 | 6.6 |
4.1 |
Although rice can provide some of the carbohydrates, proteins, and B vitamins, it is important to take enough of these vitamins and minerals from greens, milk, legumes, and fruits, along with rice.
