What vitamins and proteins does rice have?

Rice has been one of the traditional ingredients of Colombian food for generations. There are many typical preparations that contain this cereal and it could also be said that it is part of the daily diet of hundreds of families in the country.

Around the world, this grain is widely cultivated and is known in different varieties. According to the Spanish Nutrition Foundation, some of the best-known presentations are long-grain white, medium-grain white, short-grain white, brown rice, and aromatic rice.

Among the benefits of this food, it is found that it is an excellent source of energy since it contains carbohydrates, such as starch, which is absorbed slowly in the body and provides gradual energy to the body.

Rice has been one of the traditional ingredients of Colombian food for generations. There are many typical preparations that contain this cereal and it could also be said that it is part of the daily diet of hundreds of families in the country. – Photo: Getty Images/iStockphoto

On the other hand, it is also characterized by having a composition rich in vitamins and minerals. According to the portal body mind, a serving of 80 grams of brown rice, for example, provides about 30% of the magnesium that the body requires per day. In addition, vitamins B3, B6, B1, B5 and folic acid are also listed among its nutrients, all of which are beneficial for the health of the body.

Compared to other cereals, rice contains less protein; however, those that are present in rice stand out for being very usable and easy to digest. Likewise, as indicated body mind, One of the benefits of rice is that its proteins do not have gluten, which makes it a precise food to accompany other ingredients in a balanced diet.

Why eat rice?

One of the most important benefits of rice is that it helps protect heart health. Thanks to its low levels of sodium and its richness in potassium, this grain helps regulate blood pressure and heart rate, trying to take care of the cardiovascular system.

In addition, its composition rich in fiber contributes to the reduction of bad cholesterol levels (LDL) that affects health in general. Rice facilitates the absorption of these lipids so that they are eliminated correctly in digestion.

Containing the amino acid tryptophan, Rice is characterized by producing a relaxing effect, since this component present in proteins favors the production of energy, which in turn favors the proper functioning of the nervous system.

To consume rice there are various recipes and ideas: A first piece of advice is to wash it and let it soak for a while before preparing it, to remove some components that can be harmful, such as arsenic.

Some of the recommendations of the experts is to combine rice with other preparations to enjoy its benefits and regulate its consumption to avoid possible health effects due to its consumption. Among the suggested combinations is rice with broths, with ginger, with vegetables and mushrooms, as well as replacing white rice with brown rice.

Rice can be converted into sugar in the body

Some studies published by the Harvard University School of Public Health in the United States indicate that white rice causes sudden increases in blood glucose levels, which is a risk of diabetes.

Scientists found that those who ate five or more servings of white rice per week had a 17 percent higher risk of diabetes than those who ate less than one serving per month.

“The high glycemic index produced by the consumption of white rice is probably the consequence of the alteration in the physical and botanical structure of the rice grains during the refining process, in which almost all the bran and part of the germ are removed. ”notes Qi Sun, who led the investigation.

Likewise, the Spanish Nutrition Foundation points out that in the refining and polishing process some of its nutrients can be lost.