Contents:
- Medical Video: 4 Types of Toxic Cookware to Avoid and 4 Safe Alternatives
- White rice
- Brown rice
- Brown rice
- Black rice
- Does this mean I have to reduce white rice?
Medical Video: 4 Types of Toxic Cookware to Avoid and 4 Safe Alternatives
Rice is the main source of food for people in various countries, there are at least 26 densely populated countries that make rice the staple food, including Indonesia. Rice has many types and types, depending on the shape, aroma, and color of each type, which makes each type of rice has its own cooking method. In addition, each type also has a different nutrient and taste. Then, what are the types?
White rice
White rice has a layer of skin that has been discarded before, so this rice is white. The making process makes white rice less nutritious if compared to the type of brown or black rice. White rice is divided into grain shapes, namely:
- Long grain rice. This rice has gone through a grinding process three to four times. Long grain rice is usually less sticky and is commonly referred to as pera rice. If this type of rice is cooked it will feel rather hard. Types of long grain rice are basmati, jasmine and doongara rice.
- Medium grain rice. When compared with long grain rice, this type of rice is more sticky and not too thick. If cooked it is also soft and not hard.
- Short grain rice. This type of rice is the most tender and sticky type of rice when cooked. Suitable for making basic ingredients of foods such as sushi and so on. This rice is often referred to as fluffier rice. Amylose content is lower than other types of rice, making this type of rice more tender and fluffier when cooked. Amylose contained in rice affects the nature of the expansion of the volume of rice which then becomes fluffier rice. Rice with low amylose content usually produces rice that is not easy to dry. Rice used in Japan usually uses this type of rice.
Even different forms of grains affect the level of the glycemic index they contain. Long-grain rice, such as basmati and doongara rice, has a lower glycemic index compared to medium grains or short grains.
But when compared with other types of rice, white rice contains less fiber than other types of rice, such as brown rice and black rice. This is because the outer layer and the middle layer of rice containing high fiber have been lost due to the grinding process, while not in red and black rice.
Brown rice
Brown rice also undergoes a grinding process, but not the same as white rice, brown rice only removes the outer layer and does not remove the middle layer. Brown rice has a harder texture compared to white rice when cooked. In addition, brown rice contains magnesium which is high enough and fiber is 3.2 grams per 100 grams. While the total protein per 100 grams of brown rice is 7.2 grams. Higher than 100 grams of white rice which only contains about 6.3 grams. The glycemic index level is moderate, so eating brown rice will make you full longer.
Brown rice
Same with brown rice, brown rice also has a harder and rougher texture. Brown rice contains iron and vitamin B6 which is useful for maintaining the balance of red blood cell production and serotonin, which is a hormone that regulates appetite. The red color found in rice is obtained from the outer layer containing anthocyanin which makes the color red.
Black rice
Black rice is rice that is quite rare in the market and has a very high selling value, this is due to the higher nutritional content compared to other types of rice. Black rice has a hard and pera texture, so it requires a long cooking time to make it soft. In black rice there is a high content of vitamin E so that it is good for boosting the immune system, warding off free radicals, and repairing liver cell damage. At least, this rice contains 20.1 grams of fiber, 7 grams of protein, and 1.8 grams of iron in 100 grams of black rice.
Does this mean I have to reduce white rice?
Because black, red and brown rice has a fairly high price on the market, you can work around this by mixing white rice or plain rice with one of these types of rice. This will increase your fiber intake every day but still in accordance with the budget which exists.
READ ALSO
- Which Noodles vs Rice Is Better?
- 4 Sources of Carbohydrates that are Healthier than White Rice
- Can Rice Become Baby's First Solid Food?
