2023-10-31 16:17:53
The scientific name of rice is Oryza, and Oryza sativa is the most common species (Freepik)
On October 31, 2004, the United Nations (UN) General Assembly declared that year as the International Year of Rice and in turn, October 31 as World Rice Day.
The date seeks to focus on problems such as hunger and malnutrition, and in that sense, the Food and Agriculture Organization of the United Nations (FAO) assures that rice is one of the most produced cereals in the world. and the most consumed food globally.
This is due to the ease of its cultivation as well as the duration after harvest, since it does not require climatological specifications to remain in good condition.
However, although rice is a staple food in more than 100 countries around the world, currently, this carbohydrate is often demonized among those who promote a keto or paleo diet.
Rice is a basic ingredient in hundreds of dishes around the world (Illustrative Image Infobae)
The scientific name of rice is Oryza. Oryza sativa is the most common species and is subdivided into long-grain indica and short-grain japonica.
As stated, rice was vilified for decades as a food that “causes weight gain” and “negatively affects health.”
According to an article from the Kendall Reagan Nutrition Center at Colorado State University, “there is a lot of misinformation about rice.”
“While many studies have shown a connection between refined grains and weight gain, research is inconsistent when it comes to white rice,” the experts from that study highlighted. It does not appear to be harmful or favorable for weight loss. White rice, by itself, does not have a unique ability to promote weight gain. That said, too many calories from any food (including rice) will cause weight gain. “Diets rich in whole grains (think brown rice) have been shown to help you lose weight and maintain a healthy body weight.”
World Rice Day was declared on October 31 by the United Nations (Freepik)
According to a document from the Harvard University School of Public Health, “there are thousands of types of Oryza sativa, which can differ in size, thickness, stickiness, color, aroma and flavor.”
Experts say that rice is usually classified broadly according to its form or processing method. And in that sense, it is divided into long, short or medium grain: this refers to the length and width of the rice grain after cooking it.
– Long grains have a thin grain, four times as long as it is wide. When cooked, long-grain rice remains separate and fluffy (for example, jasmine and basmati rice).
– Medium grains have a shorter, wider grain, which gives them a tender, semi-sticky consistency when cooked (e.g., arborio rice).
Rice is a staple food in more than 100 countries around the world (Freepik)
– Short grains have a grain only twice as long as it is wide and produce the stickiest texture when cooked (for example, sushi rice).
On the other hand, they may be whole grain or refined.
In that sense, rice may be:
– Comprehensive. Like all whole grains, rice naturally contains three edible components: the bran, the germ, and the endosperm (the inedible husk is removed).
“Brown” rice is typical brown rice, although it does not describe a particular variety but rather the natural color of the grain. However, brown rice isn’t limited to just one color: it also comes in shades of black, purple, and red. Because the fibrous bran layer and nutrient-rich germ remain intact, these varieties typically take longer to cook and have a chewier, nuttier texture than refined white rice.
Rice is even used in sweet dishes, such as rice pudding (Getty)
– Refined. This is rice that is polished to remove the layers of bran and the embryo, so that only the starchy white endosperm remains; hence the name “white” rice (again, this refers to the color and not a particular variety).
At this point, it is worth clarifying that “the milling and polishing process eliminates most of the natural B vitamins, minerals, phytochemicals and fiber, so B vitamins and iron are added back,” explained the Harvard experts.
And while food labels will display the term “enriched” to indicate this, the truth is that only a fraction of the original amount of these nutrients is added back.
Finally, for culinary purposes, specific varieties of rice are often chosen for their particular characteristics.
Brown rice has more fiber and soluble and insoluble proteins than white rice (Freepik)
In that sense, some popular types are:
– Arborio. It is a medium grain rice popular for making risotto and puddings. It is ground less than long grain rice, so it retains more starch, which is released during cooking to produce a naturally creamy consistency without becoming mushy. Unlike other rice cooking methods, water must be added to arborio rice gradually, stirring constantly, to produce the creamy texture of risotto. Arborio rice is available in brown and white versions.
– Basmati, jasmine. They are long-grain rice varieties with fragrant aromas that are available in both brown and white versions.
– Black, purple or red rice. These types of colorful short- or medium-grain rice contain a natural plant phytochemical called anthocyanins, a flavonoid with antioxidant properties also found in blueberries and blackberries. Its nutritious bran and germ layers are intact, similar to brown rice.
– Glutinous. Named for its sticky consistency (not because of gluten, which it does not contain), this short-grain rice is especially sticky when cooked. This is because it mainly contains a starch component called amylopectin, while other types of rice contain both amylopectin and amylose. Glutinous rice is particularly popular throughout Asia and can be found in a variety of colors including white, brown and black/purple.
“There are thousands of types of Oryza sativa, which can differ in size, thickness, stickiness, color, aroma and flavor” (Freepik)
With all that said, as seen, although it may be tastier for some, white rice is not as good for your health as the more colorful varieties.
“It has been processed to remove the hull, bran and germ, which is where most of the nutrients are found,” explained American dietician and nutritionist Megan Roosevelt.
According to the expert, this process “gives it a softer texture than wild or brown rice, however, it is less nutritious, lacks fiber and has a higher glycemic index.”
For Elizabeth Ryan, a researcher at Colorado State University who studies the nutrients in rice bran, “white rice is what remains after polishing the grain and removing the bran and germ.”
In his opinion, “that does not mean that white rice is inherently bad for your health, although it is less healthy.”
“Brown rice has more fiber and soluble and insoluble proteins than white rice, and that fiber is a good prebiotic, which means it helps feed a healthy intestinal microbiome,” the expert highlighted. And a healthy microbiome is essential for countless functions, including digestion and strong immune function.”
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