2023-07-20 20:16:37
Rice is one of the favorite foods of Colombians, even in most homes it is present daily.
The Cuerpo Mente portal highlights that this food provides energy thanks to its richness in carbohydrates, starch being the most abundant and that it has the advantage of being absorbed slowly, thus preventing spikes in blood glucose from occurring.
Rice is rich in carbohydrates that provide energy. | Photo: Illustration created with the AI of Bing Image Creator
“This slowness is accentuated in brown rice thanks to its higher fiber content, which reduces its glycemic index. For this reason it is a suitable product for diabetics”.
The Cocina Fácil portal, from Mexico, cites data from the Mexican Equivalent Food System, according to which a cup of white rice provides approximately 240 calories; 4.4 grams of protein; 0.4 grams of lipids and fiber and 53.2 carbohydrates; while the integral provides 219 calories per serving, 4.5 grams of protein and 45.9 grams of carbohydrates.
Although it is a very popular food, the ideal is to avoid consuming it every day, especially if it is white rice, as this can cause health problems.
After the results, the scientists invite to consume whole grains, since they assure that consuming 50 grams of brown rice would reduce the risk by 16%, since a portion of this type contains 10% of the recommended daily protein and 14% of the fiber. Additionally, brown rice contains healthy amounts of magnesium, selenium, phosphorus, niacin, vitamin B6, and thiamine.
This food has a high nutritional value. Getty Images. | Photo: Yagi Studio
In a publication of Glamor magazine, from Spain, nutritionist María Victoria Ramírez, assures that “in a balanced diet you can eat pasta and rice two to three times a week. The indicated quantity of each serving is 150 grams of already cooked pasta or rice”.
How should you eat rice so as not to gain weight?
As already mentioned, excessive consumption of rice can have negative effects, especially in sedentary people, since it is related to an increased risk of diabetes due to its caloric intake.
Sri Lankan scientists discovered an innovative culinary method that can significantly reduce the calories absorbed by the body when consuming rice. The key to this trick lies in the type of starch present in the grain.
There are two main classes of starches: digestible and indigestible. The former is quickly processed in the stomach and converted into glucose, which contributes to the increase in calories stored as fat. The second, on the contrary, is not broken down in the small intestine and provides fewer calories to the body.
The method proposed by the researchers involves adding a lipid, such as coconut oil or any other type of oil, to boiling water before adding the rice. The rice is then cooked over low heat for 40 minutes and allowed to cool in the fridge for at least 12 hours before being reheated for consumption.
Brown rice is characterized by not having any refining process. Photo: Getty Images. | Photo: Getty Images
The impact of this technique on reducing calories varies depending on the type of rice used. For example, with the usual type of rice, a 10% reduction in absorbed calories can be achieved, while with indigestible starchy rice, the decrease can reach 50-60%.
In addition, this cooking method offers other health benefits. By using oil in cooking rice, better absorption of certain fat-soluble vitamins is promoted, such as vitamin A and vitamin D, which are essential for the well-being of the body as such.
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