9 types of rice to compose a rich and balanced diet

Rice, along with beans, is part of the daily meals of Brazilians. Tasty and versatile, it appears in savory and sweet recipes, but raises doubts in terms of nutrition and health. To clarify the main issues, nutritionists Julia Schmidt (CRN 03/62307/P) and Jacqueline Machado (CRN 04/101596) explained about the main types of rice. Check out!

1. Aguhinha or white rice

Aguhinha rice is one of the most popular types of rice. Nutritionist Julia explains that, in order to obtain the white color and smooth texture, the grain undergoes an extensive process of refinement and polishing, which ends up removing part of its vitamins and minerals and leaving it less nutritious.

According to Julia, “the positive points of this type of rice are, mainly, its easy access, flexibility and simplicity of preparation, being able to be combined with beans, sauces, stroganoff, meats, vegetables.” In addition, the professional says that this type of rice “is a good food option for those looking for hypertrophy or weight gain, as its portion offers a good amount of energy”.

On the other hand, due to the loss of nutrients and fiber during their refinement, grains have a high glycemic value, which “means that it is quickly absorbed by the body and does not have such a positive effect with regard to satiety”, explains Julia. She also warns: “if it is not combined correctly with other foods, white rice may not be the best option for those who are in the process of losing weight, for example”.

2. Brown rice

Extremely common for those who want a more regulated and healthy diet and a divider in terms of its flavor, brown rice is second only to white rice in terms of popularity. Julia explains that, in this type of grain, only the outer, inedible husk is removed, causing “most of the vitamins, minerals and antioxidants” to remain in the food.

The nutritionist also explains that, despite having a slower cooking, brown rice has the same versatility as white rice in recipes. “It is also easily accessible and is almost as flexible as white rice in terms of preparation possibilities”, says the professional.

In addition, it can be a great ally in the weight loss process, because, as the nutritionist explains, “brown rice contains a little more fiber and has a lower glycemic index compared to white rice and, for this reason, it can be a better option for those seeking satiety”. However, the firmer and less soft texture “can lower the level of acceptance of taste for some people”, says Julia.

3. Parboiled rice

Similar to white rice, but divisive, parboiled rice goes through a very different process from the others. “As the name implies, it is the grain that goes through the parboiling process, in which the rice, still with the husk, is left to soak in a tank of hot water and then subjected to a high temperature for drying, and finally the polishing”, explains the nutritionist.

This procedure, according to Julia, is carried out to bring the vitamins and nutrients from the husk to the interior of the grain. Although there are similarities between “the nutritional information regarding macronutrients (protein, carbohydrate and fat)” of white and parboiled rice, the latter, “even if refined, contains a greater amount of fiber, vitamins and minerals”.

In addition, this type of rice also has a lot of versatility and goes well with endless recipes, such as oven rice, chicken, carter rice, etc. The professional also points out: “an extra positive point of parboiled rice is that it usually stays very loose after cooking, while ordinary white rice can be ‘soggy'”.

4. Catheto or Japanese rice

A little less common than the types of rice mentioned above, the collared peccary has some interesting particularities. Starting with its characteristics, Julia explains that this type of rice “has its smaller and more rounded grains, which, when cooked, have a great potential for agglutination, integration, which makes it widely used in some specific areas of cuisine, such as the Asian and even in risottos”.

According to nutritionist Jacqueline Machado, this happens because this type of rice has “a large amount of starch, which makes it softer and creamier after preparation”. In addition to its distinctive shape, the collared peach also draws attention for its flavor, which, according to professional Julia, “is more pronounced compared to other types of beans”.

Julia points out that this type of rice is more caloric than the other grains mentioned so far, which “makes it not the best choice for someone who wants to lose weight and has a calorie-restricted diet, for example”. Another negative factor of food is its value. According to the nutritionist, “the higher cost, compared to other foods, makes it not suitable for daily consumption”.

5. Glutinous rice or mochigome

Typically Asian, glutinous rice has the shortest grain and can be found in white, pink or black. It is one of the most used types of rice in Japanese cuisine, due to its ability to integrate. According to nutritionist Jacqueline, this type of rice, “after cooking, becomes even more sticky than regular Japanese rice”.

Its use is not restricted to cooking or savory meals. The food, which can also be found as rice mochi, can be ground and used as flour – which, according to Jacqueline, is the basis for the preparation of the famous Japanese rice ball, the mochi, as well as other desserts of oriental culture.

6. Red rice

Reddish in color, this type of rice originally grown in China stands out for some characteristics. According to nutritionist Julia, “the grain is whole, has a good concentration of fiber and iron, contains anthocyanins in its composition, which give the grain its reddish color, and has antioxidant potential”. Professional Jacqueline, in turn, explains that red rice “is rich in monocholine, a substance that helps control LDL cholesterol”.

With a preparation similar to that of white rice, the cereal “also contributes to the improvement of blood circulation, digestion and intestinal functions”, explains Jacqueline. But, despite the numerous benefits of the grain, Julia points out: “in terms of cost, it is a food that is not so accessible and not so present in the markets”.

7. Black rice

Also originating in China, black rice, in the opinion of both nutritionists, is the most nutritious type. “It is a nutritionally rich grain, especially in antioxidants, such as anthocyanins, which are responsible for coloring, in addition to B vitamins, iron, vitamin C and E”, says Julia. In addition, according to Jacqueline, grains also have “less fat and lower caloric value.”

However, black rice is not very common in the daily diet of Brazilians due to its high value. But, to those who want to taste it, professional Julia explains: “it is a rice with a strong flavor and is widely used in refined preparations with fish and noble meats”.

8. Basmati rice

Widely used in Indian and Thai cuisine, basmati rice is a little more noble than white rice, even though it has a similar nutritional composition. Jacqueline explains that the grains have a “sweet nutty aroma and, despite retaining a lot of water during their preparation, the grains do not stick together”, as in the case of collared rice and glutinous rice.

Basmati contains less starch than other types of rice, and therefore the glycemic value is lower, contributing to good digestion and being a good ally for those who want to lose weight. In addition, grains combine with various recipes, but it is commonly served with meats, vegetables, vegetables and oilseeds. “Its preparation does not require the addition of seasonings, since it has a characteristic flavor”, reveals Jacqueline.

9. Arborio rice

Perfect for preparing delicious risottos, arborio rice comes from Italy. Nutritionist Julia explains that “the grains are smaller and more rounded, and their outstanding feature is the high concentration of starch (or amylopectin), which gives the rice creaminess when cooked”. In terms of nutritional value, this type of cereal is similar to regular white rice, says Jacqueline.

In addition, Julia explains that “the low amount of fiber makes arborio rice have a high glycemic index, a negative factor in terms of satiety”. Another factor to be taken into account, according to the professional, is that, as they are more caloric, grains are not allies in the weight loss process.

Rice is an essential food on the table of Brazilians and, despite all the taboos that surround it, it is a great source of vitamins and nutrients. Julia highlights that, “in general, the type of rice chosen to compose the meals ends up not being so important, if the person who consumes it knows how to combine it with other foods, to form a balanced meal”. In turn, Jacqueline points out: “don’t be afraid to eat rice with your meals, the ideal is to always have a balance”.

Everyone knows that the perfect match for rice is beans. So how about checking out how to make beans to accompany a delicious dish of fresh rice?