Rice: Is it good or bad for food? Properties and benefits of this versatile grain – Health

A workhorse of everyday cooking, with the versatility needed to adapt to the most varied recipes, Rice offers numerous benefits, But it also has its detractors. Although it is the basis of the diet of oriental populations, such as the Chinese or Japanese, who are not overweight, it is common for people focused on weight loss to eliminate it from their diet. Like everything else, The key is balance and getting the preparations and portion sizes right.

“Economical, quick to cook, satisfying, provides fiber, especially in the case of whole grains, It’s contactless, it doesn’t disperse and it can be taken into food,” nutrition graduate Jorgelina Latorga (MN 4283), head of the Food and Nutrition Service at the Finocchiato Sanatorium and member of the ASE National Wellness Medical Team, lists its main qualities. .

In addition, since it is a carbohydrate, it contributes to increasing muscle mass.

“Logically, carbohydrates favor muscle growth because they help improve muscle hydration. same, “By consuming good amounts of protein, carbohydrates and fluids, you will improve muscle size.” says sports doctor Alejandro Garcia (MN 106404). The variety of rice selected does not affect this.

For a sports connoisseur, the choice of rice type is more influenced by taste and one’s own palate. “There are people who prefer hard rice, others prefer soft, more or less whole grains. The type of rice eaten does not make much difference.”, in terms of muscle mass gains, he states.

There are thousands of varieties of rice in the world and, although each dish requires a different recipe, personal taste tends to sway the preference towards one or the other. “The difference is more than taste, it’s texture. Basmati is also characterized by its fragrance,” highlights Jorgelina Latorga. In each case, the amount of cotton they release during cooking, the ability to stick or gelatinize, or the tendency to swell defines the classification of each fiber. This last “It is important in gastronomy because it allows you to obtain the typical preparations of each region”The nutritionist adds.

Another classification, perhaps the most widely used, divides rice according to its shape, which may be “round, normal, and elongated; In Argentina we have Carnaroli, which does not stick or go over, and Double Carolina, which fits this classification,” Latorga explains. However, today it is possible to obtain the imported variety required for each recipe.

“On a health level we already know that we are interested in foods that are not processed, so all whole grains, red, white, black or wild, are considered whole grains because of their germ fiber, vitamins, fatty acids. Preserves and balances and naturally starches for our nutrition,” says the expert.

For people who want to lose weight, or who just take care of themselves and like to eat healthy, there is a question that always arises when cooking: Is it advisable to eat white rice or is it better to limit yourself to whole grain rice? According to a nutritionist, White rice does not need to be removed from the diet for weight loss or which aims to eat healthy, as long as it takes up a quarter of the plate, it is ground not with butter or cream but with pure olive oil, and is accompanied by Vegetables and lean protein. “The difference between white and whole wheat is the contribution of the latter’s fiber, which does not absorb all carbohydrates and allows a lower glycemic index. But if you consider these tips, you can eat white rice perfectly in a healthy diet and lose weight,” he says.

In Brown Rice, Latorga clarifies that yamani is “the friendliest in terms of texture and flavor.” And the one that hasn’t passed or stuck is “parborization processing that makes it most practical for salads, diarrhea diets and side dishes because this process doesn’t make the rice a processed food. The degree of processing remains at an intermediate level because the fiber has been removed, but it is not processed to a level that raises the glycemic index (GI) of the food, i.e. the body’s ability to raise blood glucose. Highlights On the other hand, wafers, snacks, cookies and rice toast raise the GI and processing. “There the GI goes up and the healthiness of the rice goes down. The same thing happens with rice noodles. The healthiest thing advertised about these products is that they are low in calories, but when eaten in large amounts or daily, they raise blood glucose and stop the health effects we are looking for. is,” he detailed.

Naomi Moriyama in her book “Japanese Women Don’t Age or Gain Weight” says that the basis of the Japanese diet is made up of 12% protein, 25% fat and 63% carbohydrates. no doubt, Rice is the mainstay of the Oriental diet, with small plates of rice without fat or salt being eaten instead of bread and crackers for lunch and dinner. In addition, they eat lots of fish, little sugar, and drink eight to twelve glasses of water a day.

Regarding the recommended amount of rice consumption in our diet, each person’s lifestyle is crucial. “The amount of carbohydrates in general, and not just rice, depends on the sport you practice and the amount and whether or not you play sports. But more or less Three to fifteen grams per kilogram of body weight per day can be recommended. Fifteen grams in case of excessive physical activity or sports.“Garcia emphasizes.

The way you prepare the dish also makes a difference. Nutritionist Jorgelina Latorga recommends adding vinegar, washing them beforehand or cooking them al dente to help lower the GI. “The amount a person eats and the seasoning also determines how healthy the rice is. It can be seasoned with olive oil and spices and used as a garnish for a teacup size or a quarter of a plate. Thus it is a great option,” he assures.

Alejandro García advises combining it with healthy fats, such as nuts, avocados and oils, as well as healthy proteins such as meat, eggs or dairy products. “This explains why, in countries that consume daily, they do not have a problem of overweight, because they are systematic in quantity and do not saturate it with fatty bodies of animal origin, such as butter, cream or cheese.” gives a warning.

On the train to lose weight, nutritionist It is advisable to season the rice with pure olive oil, adding vegetables, always control the amount of cooked rice, which should not be more than a quarter of the dish corresponding to carbohydrates. “Rice stews should be lean and rich in vegetables, avoiding cream or butter like in risotto,” says the expert. Another tip? “Commercial rice burgers are satisfying and don’t contain cholesterol like meat, but because they contain pre-fried batter, they are processed and provide calories. So, it’s best to have a salad with them in that version,” he advises.

Without a doubt, you can always learn something from the Orientals. In this case, a thousand ways to eat rice as the basis of your diet without the risk of excess weight. And, by eating conscientiously, we know today that we shouldn’t demonize any type of rice. Like any other food that comes from nature, the secret lies in preparation and serving the right amount on the plate to provide satiety and avoid overeating.

LA NACIÓN (Argentina) / GDA