Need-To-Know Guide for Cooking Great Rice
Rice is a healthy, versatile and tasty grain food that makes a great accompaniment to most dishes.
The brown variety has had its outer layer (called the husk) removed, but it still retains much of the nutrients that this great food source naturally contains. White rice is the most popular form but it is milled – meaning the outer layer covering of bran is completely polished away which removes a lot of its core nutrients.
Types of Rice
- Dark brown – the rice is totally unpolished and is therefore rich in bran. This is called a whole grain.
- Light brown – here only part of the bran layer is removed.
- White – when the bran layer is removed during milling, the polishing destroys approximately 80% of its vitamin B1 content, 90% of Vitamin B6, 67% of Vitamin B3 and nearly 60% of the iron content. Other essential nutrients such as manganese, phosphorus and magnesium are also destroyed. White rice is in fact mostly devoid of fibre and essential fatty acids. The true reason for polishing the rice is to extend its shelf life.
- Enriched White – these days, white rice is often fortified during the manufacturing process for added health value. This process introduces synthetic nutrients to replace those stripped away during the polishing process. While the manufacturers fortify it with iron, thiamine, riboflavin, niacin and folic acid, they do not replace the fibre content that is lost.
Nutrition of Parboiled Rice versus Brown and White Rice
Carbohydrates or starchy foods such as rice are measured by their Glycemic Index or GI. This calculates the rate at which you body converts food into sugar, which can affect certain health conditions such as diabetes. All types of rice are rated as high GI foods, however parboiled and brown rice are regarded as having a lower GI than white rice.
At the harvesting stage, parboiled rice is soaked and steamed before being dried. The parboiling process alters the nature of the starch content, leaving you with a less sticky and more separate grain.
Brown and parboiled rice contain important B vitamins – niacin, thiamine and riboflavin – which convert carbohydrates to energy. These vitamins are water soluble, with the result that parboiling allows them to penetrate the grains of rice to produce a rich source of vitamins.
While white rice tends to be the most popular because it is fluffier and more attractive in rice recipes, today more and more health conscious consumers are turning to brown rice as it has a lovely nutty flavour and the coarser texture adds more fibre to your diet.
All in all, brown rice and parboiled rice are more nutritious than white rice, plus brown rice is higher in fibre content. Some people find it hard to digest brown rice however – if you have this problem then the next best option in terms of nutrition is parboiled rice. It’s a great source of nutrients such as protein, carbohydrates, B vitamins, vitamin E, calcium, iron and various healthy trace elements.
Top Tips for Cooking Rice
Rice is rather easy to cook and there is a wide variety of different types available at supermarkets. It’s important to check the instructions on their packaging however as cooking times can vary widely depending on which variety you opt for. Brown rice takes longer to cook than white rice, so you would have to increase the amount of water you add when cooking.
A good tip is to substitute water with a vegetable or meat stock to add extra flavour to its taste.
Here is my easy method of cooking rice – it hasn’t failed me yet!
1. Rinse rice before cooking.
2. Place rice in cold water (covering generously) and bring to the boil.
3. Stir occasionally while boiling and check constantly to see if the rice is cooked. The time period will also depend on the amount of rice you’re preparing.
4. When your rice is properly cooked, rinse in a colander to remove excess starch and water.
5. Fluff with a fork to separate the grains and place covered in the refrigerator.
6. Re-heat in the microwave when ready to serve.
It’s important to note that rice is best cooked on the same day as you intend eating it, since cooked rice can become infected by bacteria called Bacillus Cereus when kept too long, which can cause a nasty bout of food poisoning.
Conclusion
Throughout the world, rice is a staple and primary food source, providing 20% of the body’s daily energy needs. It is also simple to cook and there is a wealth of wonderfully tasty Rice Recipes available to choose from.
About the Author: Francesca Rilotelli is a chef and expert on Rice Recipes.
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