Forms of Rice
Here's how to pick the right rice for your needs.
Short-grain rice is high in starch, making it stickier than other rices. It is most often used in Asian cooking, Spanish paella, and risotto. One prized short-grain rice is Arborio rice -- a mainstay in risotto.
Medium-grain rice is slightly sticky. It cooks up tender and plump with a mild flavor and can be used in a variety of dishes.
Long-grain white rice is the most common rice used in America. It has a neutral taste and firm texture, and remains separate and fluffy when cooked. Long-grain rices such as jasmine and basmati are aromatic rices known for their fragrances. Both are good paired with stir-fry dishes and other Asian- and Indian-style foods or used in pilafs.
Brown rice only has the hull removed. The bran layers left on the grain give it a tan color and a nutty flavor with a slightly chewy texture
White or polished rice is milled to remove both the hull and the bran layers. It's milky, delicately flavored, and comes in several varieties.
Precooked (quick-cooking) rice is available in both white and brown.
Parboiled (sometimes called converted) rice is treated by a steam-pressure process before milling to make the white cooked grain extra fluffy.
Wild rice is used like rice but isn't rice at all; it's the long, dark brown or black, nutty-flavored seed of a marsh grass. There are many varieties and it cooks in just a few minutes.
In addition, there are a host of colored rices. These include Himalayan Red, Chinese Black, Colusari Red, Black Japonica, and Purple Thai, now available for cooks who want to go beyond basic white or brown.
Nutrition
Nutritional Information
Rice is an extremely healthy food for a number of reasons. Rice is a complex carbohydrate, which means that it contains starch and fiber and a main source of energy.
Complex carbohydrates are digested slowly, allowing the body to utilize the energy released over a longer period which is nutritionally efficient.
Rice has low sodium content and contains useful quantities of potassium, the B vitamins, thiamin and niacin. An average portion of rice (50g) provide about 11% of the abut estimated average daily requirement of protein. On portion also has only 245 kcal. Those looking to reduce their fat and cholesterol intakes can turn to rice because it contain only a trace of fat and no cholesterol. Rice is also gluten free, so suitable for coeliacs, and it is easlily digested, and therefore a wonderful food for the very young and elderly
Rice is suitable for vegetarians and vegans, with brown rice in particular complementing vegetarian and vegan dishes.
With high nutrients, rice is a good source of insoluble fiber, which is also found in whole wheat, brand and nuts. Insoluble fiber reduces the risk of bowel disorders and fights constipation.
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Nutrition Facts Serving: 100 g |
White Rice |
Jasmine |
Brown |
Glutinous |
|
Calories, kcal |
361 |
355 |
362 |
355 |
|
Moisture (water), g |
10.2 |
11.9 |
11.2 |
11.7 |
|
Total Fat, g |
0.8 |
0.7 |
2.4 |
0.6 |
|
Dietary Fibre, g |
0.6 |
0.8 |
2.8 |
0 |
|
Calcium, mg |
8 |
5 |
12 |
7 |
|
Phosphorus, mg |
87 |
65 |
255 |
63 |
|
Potassium, mg |
111 |
113 |
326 |
0 |
|
Sodium, mg |
31 |
34 |
12 |
0 |
|
Vitamin B1, mg |
0.07 |
0.12 |
0.26 |
0.08 |
|
Vitamin B2, mg |
0.02 |
0.02 |
0.04 |
0.03 |
|
Niacin, g |
1.8 |
1.5 |
5.5 |
1.8 |
|
Protein, g |
6 |
6.1 |
7.4 |
6.3 |
|
Carbohydrates, g |
82.0 |
81.1 |
77.7 |
81 |
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