What’s the Healthiest Way to Eat Rice?

Rice is a widely consumed food worldwide that can be enjoyed in various recipes, with different combinations.
What’s the Healthiest Way to Eat Rice?

Last update: 10 October, 2022

Rice is one of the most popular foods in the world. By itself, it can be somewhat plain, but it’s incredibly adaptable to other foods. What’s the healthiest way to eat rice? There are many different ways to prepare rice and some are healthier than others. It all depends on how you make it and what you accompany it with.

Many cultures in the world consume rice. It’s been common for centuries among diverse civilizations, just like wheat. However, you have to take into account some issues when it comes to cooking it. Therefore, here are some of the healthiest ways to eat it.

Rice and weight gain

A scale and measuring tape.

Rice is a grain that contains water, carbohydrates, fiber, and minerals. It contains very little fat. It’s an essentially healthy food that has the carbohydrates your body needs.

Experts at the Spanish Nutrition Foundation (FEN) make a clarification that is important to take into account in relation to the nutritional value of this food:

“It has a small protein content (7%), and contains notable amounts of niacin or vitamin B3 and vitamin B6. However, in practice, with its refining and polishing, up to 50 % of its mineral content and 85 % of the B vitamins are lost”.

Rice by itself isn’t a problem – what matters is how you cook it and how much of it you eat.

While it’s true that the most common way to eat rice worldwide has been to eat plain white rice, diet and nutrition experts recommend substituting it for brown rice, as it provides more fiber to your diet, as well as nutrients.

Is rice bad?

There are many myths about rice. Mikel López Iturriaga, philologist and food critic, has debunked some of the most popular ones in the following video.

One of the myths that have caused the most concern among people is that rice contains arsenic, a poisonous substance. López Iturriaga clarifies that, although this substance is indeed present, the amount is minimal and doesn’t pose a health risk.

Relatively recently, it was discovered that by cooking rice in the traditional way (2 parts water to 1 part rice), arsenic isn’t released from the grain. This discovery by Professor Andy Meharg has changed the perspective on rice cooking techniques.

Five parts water, one part rice

Washing rice is recommended in order to eat rice.

However, this same scientist has observed that with this proportion of water per cup of rice, you can reduce arsenic levels by up to 80%. Interestingly, this is the ratio for making risotto.

Soaking overnight

This technique is even safer. It consists of soaking the rice overnight and then rinsing it until the water is clear. Then apply the previous technique to cook it, the 5:1 ratio.

In addition to this, the scientist found that the higher the proportions of water, the more arsenic was released. For example, in a ratio of 12 parts water to one part rice, the amount of arsenic was reduced by 57%.

Ways to eat rice

If you want to boost your health by eating rice, there are certain combinations that will increase the benefits of rice. Here are a few of them:

Rice and broth

Some rice in broth is one way to eat rice.

If you’re interested in adding flavor to your rice while also enhancing its nutritional properties, try using broth. Vegetable and chicken broths provide flavor and nutrients, and are well absorbed by rice.

Ways to eat rice with ginger

If you want rice with a lot of flavor and health benefits, it’s a good idea to add ginger. You must grate the ginger root and add it while the rice is cooking. A little bit of coconut oil will guarantee your dish comes out tasting great while also being healthy.

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Rice with added antioxidants

As you can see, there are many ways to enhance (by taste and nutrients) your regular consumption of rice. One of them is to take advantage of ingredients that contain antioxidants. These could be vegetables and mushrooms, for example: they provide protein and a healthy amount of antioxidants.

Garlic is another ingredient with many beneficial properties. In addition to its effects on its own, it’s a perfect combination with onion and rice.

All these ingredients will make your rice dishes taste great while being healthy.

Rice is an ingredient that has more creative options than most when it comes to cooking. It’s an ancient food that will pair with just about anything you decide to add. Just try a little research, innovation, and appreciation for the art of healthy cooking.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.