Rice consumption dates back more than 4,000 years in human history. There are many meals that can be prepared with this cereal; some of them even form part of national dishes in most countries of the world.
It is said that the consumption of rice began in ancient times, more precisely in imperial China, although there has always been a debate about whether the use of rice as a food originated in China or India.
What is certain is that as a result of the commercial and cultural exchanges between Europe and Asia, this cereal was introduced in the Iberian Peninsula by the Arabs, and then it spread to the whole continent, where with its use, native dishes such as Paella or Risotto were devised. In the 16th century, rice arrived in America thanks to Christopher Columbus and the subsequent colonization process.
Today we will talk about the most used and commercialized cereal in almost all the world: rice. We will talk about its health benefits and how this food can help you to maintain a healthy diet.
CarolinaRice ® rice-based products are among the best options for you. Visit the next link and learn more about one the best ingredients you can find in the market: https://carolinarice.com/products/white-rice/
Let’s talk about the nutritional contribution of rice
Rice is rich in complex carbohydrates (more than 70% of its composition is carbohydrates) and provides almost all its content in energy to its consumers.
Its fat content accounts for only 0.2%, and it contains no cholesterol. Also, the protein content of rice is only 7%; however, if you combine it with other foods, such as beef, chicken, fish, or veggies, it is possible to obtain a high and excellent protein quality intake.
Its richness in fiber is significant in the case of whole grains, representing 1.4 g/100 g, compared to the 0.5 g/100 g fiber content of white rice. In their mineral content, magnesium, phosphorus, and potassium stand out. It is also interesting for its contribution to B vitamins, especially vitamins B1, B2, B6, E, folic acid, and niacin. Also, white rice does not contain gluten, and this property makes it a very suitable food for people with gluten intolerance.
Health benefits
White rice contributes to blood pressure stability and regulates heart rate. Its magnesium content gives the arteries get a buffer against the aggression that comes from sudden changes in blood pressure. Also, its high fiber content helps absorb excess LDL cholesterol, eliminating it in the intestine and making it possible to reduce it.
The rice husk contains silicon, a mineral that is part of bones and cartilage, making rice a very interesting food for people with osteoporosis and osteoarthritis problems.
On the other hand, white rice boiled with a little oil and salt is the most suitable food in case of diarrhea and alterations of the intestinal mucosa. This is because white rice is an easily digestible cereal and to its mild astringent action due to its lower content of fiber.
Tuna and rice salad recipe
Ingredients
- 1 cup of white or brown rice.
- 2 cups of water.
For the cold tuna and rice salad
- 1 cup of cooked rice.
- 1 can (6 oz) of tuna.
- 1 tbsp. of mayonnaise.
- 2 chopped tomatoes.
- 10 chopped olives.
- Several spinach leaves.
- Salt and pepper.
Preparation
- Put the cup of rice and the two cups of water (use the 2:1 water ratio) in an uncovered pot over high heat. Stir once. Do not touch it again until the rice is ready.
- When it starts to boil, let it boil for about 5 minutes. After this time, put the lid on the pot and lower the heat to a minimum. The rice is ready when the water has completely evaporated.
- Let the rice rest and put it in the fridge.
- Chop the tomatoes and olives.
- Mix all the ingredients in a bowl until well combined. The rice must be cold.
- Wash the spinach and form a “bed” with it on a plate. Place the rice and vegetables on the spinach.
- Enjoy.