9 tips to make rice healthier

Present daily on the plate of Brazilians, rice is one of the most consumed grains in the world and considered the main source of daily carbohydrate for the majority of the population.

A tablespoon of rice contains approximately 40 calories and, at the time of preparation, there is no right recipe: each one has a way of doing it, with the seasoning and increments that you like best.

Check below some tips prepared with the help of nutritionist Marina Donadi to vary the way to make and make your daily rice even healthier!

1. Reduce the amount of oil

According to nutritionist Marina Donadi, one of the ways to make rice healthier is to reduce the amount of fat. One tablespoon of oil is enough to prepare a cup of raw rice.

2. Reduce the amount of salt

If consumed in excess, salt can trigger serious health problems, such as the development or worsening of hypertension and cardiovascular diseases. So try to reduce the amount of salt added to rice.

3. Avoid ready-made seasonings

In general, processed spices are high in sodium and can strain the kidneys, raise cholesterol levels and raise blood pressure. In addition, they have a series of chemical additives, such as dyes and preservatives.

4. Choose brown rice

Unsurprisingly, brown rice has more benefits than white rice. By not going through the polishing process, it maintains the outer layer of the grain and its nutritional properties. Rich in fiber, vitamins and minerals, brown rice helps in the proper functioning of the intestine, reduces the absorption of fat and prolongs the feeling of satiety.

5. Boost your rice

Some ingredients like peas and corn are great options to add to your everyday rice. Peas are rich in vitamins and minerals and provide important nutrients for maintaining bone health. Corn is a carbohydrate of slow absorption and rich in fiber, which helps in the proper functioning of the intestine and helps to reduce cholesterol levels. But the nutritionist warns: because of the industrialization process, canned foods are rich in sodium and poor in nutrients. Therefore, it is interesting to prepare food at home. Cook the corn, remove from the cob and freeze in small portions.

6. Add oilseeds

In addition to adding a delicious flavor, oilseeds such as chestnuts, almonds and walnuts make the food more complete, as they are rich in good fats that help reduce cholesterol. In addition, they help to decrease the speed with which carbohydrates will be absorbed by the body, prolonging the feeling of satiety. But nutritionist Marina Donadi warns: oilseeds are caloric and should be consumed in moderation by those who want to maintain and lose weight.

7. Add vegetables

Adding vegetables like carrots is a good way to change things up. In addition to making the dish more beautiful and colorful, you enjoy the benefits of vegetables. Carrots, for example, are rich in fiber and beta-carotene, which has an antioxidant effect, in addition to vitamin A, which is essential for eye health. Broccoli is also a great option. In addition to being low in calories, broccoli is rich in fiber, iron, calcium, magnesium and many other nutrients that are beneficial to your health.

8. Avoid using butter in the preparation

Because it is rich in unhealthy fats, butter should be avoided. The ingredient also greatly increases the caloric value of the food.

9. Bet on the rice and beans combination

It’s no wonder that the duo is so famous on the plate of Brazilians, as both complement each other perfectly. Although rice is a fast-absorbing food, beans are rich in fiber and help keep blood glucose levels stable. Therefore, consuming both together is a great option.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.