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The unfair accusation that rice is fattening has led many people to cut the grain out of their diet. Coincidence or not, statistics reveal that, in the last ten years, Brazilians have reduced their cereal consumption by 40%. A pity: no other food combines so well with beans – the marriage is perfect because the amino acids of one unite with those of the other, forming a complete protein and helping to repair the muscles. Carbohydrate source, rice still provides energy, another important fuel for the muscle recovery process. The secret for you to get only the benefits of this food is easy to guess: manage in portion.
Research at Tufts University, in the United States, showed that those who remove rice from their meals lose a strong ally in their diet: in the full version, it reduces the risk of abdominal fat, the most dangerous for the heart and difficult to eliminate. This power, according to experts, comes from the antioxidants and fiber present in the cereal. Calories are about the same in the different types: about 165 in a serving spoon. It’s not little, but it still helps to save on the meal’s total. Why does it happen? “When we put rice on our plate, the tendency is to leave out other carbohydrates, such as pasta and potatoes”, says nutritionist Solange Brazaca, a professor at USP’s Luiz de Queiroz School of Agriculture (Esalq).
The idea is not that you eat rice every single day. But to show that, if you want, you can go ahead – after all, there are more than 1500 species in the world! The list available here is smaller, but not so much that you can tire your taste buds. Just rotate between them.
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1. white
It is the most consumed in the world, probably because it is the cheapest and most practical to prepare – known as fast food rice, it is ready in less than 15 minutes. It offers amino acids and starch (carbohydrate), but is low in vitamins and minerals – nutrients lost in the refining and polishing process. If it is impossible to switch to wholegrain rice for good, always try to combine it with beans or vegetables – the fibers in these foods help to reduce the glycemic index of polished rice and reduce the risk of it getting fat.
2. wild
Dark brown on the outside and light and fluffy on the inside, the grain is classified and eaten as rice, but is actually a grass originally cultivated by Native Americans. The nutritional properties are close to those of the integral, with the difference of having less carbohydrate. Put it on your plate without fear of getting fat! The flavor is remarkable, becoming smoother if mixed with white or brown rice.
3. Full
It preserves the film that surrounds the grain. Therefore, brown rice is rich in vitamins B1, B6 and B5 – important for the nervous system and the health of muscles, cells and heart. These vitamins are also part of the metabolism of sugar, protein and fat. The integral still offers antioxidants (selenium, vitamin E) and more fibers than any other type – these nutrients promote satiety and improve the functioning of the intestine. Did you realize the importance of this rice for the diet? Among the integrals, the best known are the leg (rounded), the needle (elongated) and the red. In addition to being the softest of the whole grains, the latter has iron, zinc and a component (monocholine) that helps reduce bad cholesterol.
4. Parboiled
A little darker and more nutritious than white, it offers a larger portion of protein, vitamins and minerals, especially calcium. This is because the grain is pre-cooked with the shell still on, which causes the migration of these nutrients into it. Another advantage compared to white: it is firmer, which reveals the presence of resistant starch, offering less risk to the diet. And it gets even looser after it’s done.
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5. Reason
It is the famous Japanese rice. Like polished white, it has more carbohydrate than protein and almost no fiber, resulting in a grain that spikes blood sugar levels, which is fattening. But this “defect” is alleviated when it is accompanied by fish and seaweed – ingredients for sushi and temaki. Still, it’s good not to exaggerate the amount. Once cooked, the moti also makes a good dough for dumplings – but avoid it, as it is fried.
6. Basmati
An Indian variety, it has a long grain, which becomes soft and fluffy after cooking, with a nutty aroma and a delicate flavor. It is perfect for preparing paella, a typical Spanish recipe, and spicy dishes, such as Indian ones. In everyday meals, you can easily replace white rice. Prefer the whole version – to ensure a higher dose of protein and fiber – than polished basmati.
7. Black
The brownish color and flavor of this rice, still new on the Brazilian market, give the grain a gourmet profile. But it’s worth putting it on your plate frequently, as it contains a surprising amount of phenolic compounds – potent antioxidants against aging. Like the whole grain, it offers B vitamins and a good dose of fiber and protein. In other words, it has everything to be successful on the plate of those in search of good shape.
8. Arboreal
Of Italian origin, it is a short, chubby and white grain. The name sounds ecological, but its nutritional profile is similar to that of polished white rice, that is, it has more carbohydrates than protein. Fibers, vitamins and minerals also go a long way. But it’s perfect for making risotto, as it absorbs seasonings well and, after cooking, it’s tough on the outside and creamy on the inside. To lower the grain’s glycemic index, add a lean protein (chicken, fish) and a fiber source (arugula, zucchini) to the recipe and, of course, skip the butter.
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