White, brown or red rice? What is healthier and less fat? What effect can arsenic in rice have on health? Are there procedures that can be used to reduce it? Several studies and doctors provide answers.

Rice is the staple food of more than half of the world’s population. Rice consumption provides more than 20% of the calories consumed worldwide and is very common in Asia and Latin America. There are many types of rice, of different colors and textures, but white rice is the most commonly eaten by people because it has a longer shelf life and is easy to cook.

The role of rice in nutrition is as interesting as it is controversial, research shows. In the past, there was even a rice diet created to treat people with high blood pressure and kidney disease. It was a bland diet consisting mainly of white rice, fruit, fruit juice and sugar. However, it had surprising health effects, including weight loss. However, since this is a very low-fat diet, the results may not apply to rice consumption.

What is rice and what does it contain?

cereals. Basically, integral. After undergoing the cleaning process, the rice grain (which consists of three main components: the fibrous bran, the nutritious germ, and the carbohydrate-rich endosperm) loses the bran and the germ, the most nutritious parts of the grain. Why is rice subjected to such a process that robs it of its nutrients? The purpose of this process is to improve its taste, extend its shelf life and speed up cooking.

There are different types of rice with different nutritional composition, but in general, whole grain rice is an excellent source of magnesium, phosphorus, manganese, selenium, iron, folic acid, vitamin B1. And if we are still talking about what it contains, we will also mention arsenic.

What is arsenic and how to reduce it so we can eat rice

Arsenic is a chemical element that is naturally present in water, soil, and air. It is very toxic and can cause some types of cancer. There is organic arsenic (in plants and animal tissues) and inorganic arsenic (an industrial product contained in soil, rocks, water, air).

The World Health Organization notes that the inorganic form of arsenic is the most toxic.

There are several sources of pollution that we are exposed to every day. Polluted water (from the tap or used to irrigate crops), contaminated food (rice, vegetables, fruits, fish and seafood), polluted air (carbon fuels, pesticides, waste incineration). Back to the rice and arsenic content, it’s hard to tell where the rice in the bag you bought came from. An article published by SmartLiving.ro shows that washing rice in uncontaminated water before cooking reduces arsenic by 10-28%. Also, the amount of water in which we cook the rice should be more than you knew until now. Thus, the ratio of one cup of rice to two cups of water changes to one cup of rice and six cups of water.

Brown rice contains more arsenic than white rice. According to the same SmartLiving.ro article, options poorer in arsenic are basmati or jasmine rice.

Is rice fattening or not?

Nutritionist Dr. Rujuta Divekar recently posted a video on Instagram explaining why rice, regardless of its variety, is not fattening. What’s more, the nutritionist says white rice, which is low in calories and low in fat, is an ideal choice. White rice is a gluten-free grain that is low in fat and easily digested, which ultimately makes it great for boosting your metabolic rate, which speeds up your weight loss process. Experts say the only thing to keep in mind when eating rice is portion size. It should be consumed in small portions and not combined with other foods containing carbohydrates or fats. The cooking method is equally important: avoid frying the rice. Soak for several hours, then boil and drain the water. Serve with vegetables or salad.

And the connection between brown rice and weight loss is proven by research.

Types of rice: brown, white and red

Rich in fiber, rice can fight obesity. Because it gives a feeling of satiety.

Brown rice, as I said, is richer in fiber, vitamins and minerals than white rice. This makes it ideal for people with diabetes. The fiber in brown rice helps lower bad cholesterol (LDL), which reduces the risk of heart disease.

Red rice, which is naturally colored, seems to be the healthiest option. Anthocyanin, the substance responsible for the grain’s pigment, is a powerful antioxidant that protects the body from free radicals and also lowers cholesterol. Both red and brown rice can reduce inflammation in the body and support brain health.

White rice contains carbohydrates in the form of starch and glucose, but the nutrient content can vary greatly depending on the brand and the cleaning process. You can learn how to choose rice for the desired dish from the recipes you will find here.