Rice: good or bad for your diet?Properties and Benefits of This Versatile Grain – Health

As the workhorse of everyday cooking, rice has the necessary versatility to adapt to the most diverse dishes. It has many advantages, but it also has its disadvantages. Although it forms the basis of the diet of Eastern populations who are less prone to overweight, such as the Chinese or Japanese, it is common for people who are focused on losing weight to eliminate it from their diets. As with everything, the key is balance and the right preparation and portions.

“Economical, cooks quickly, is filling, provides fiber (especially whole grains), is tacc-free, does not bloat and can be transported in food,” nutrition graduate Jorgelina Latorraga (MN 4283) lists its main quality. Director of Food and Nutrition Services at Finochietto Nursing Home and member of the ASE Nacional Health Care Team.

Some people prefer a firmer rice, others a softer rice that is more or less whole wheat. There were no significant differences in the type of rice consumed.

Additionally, since it is a carbohydrate, it helps increase muscle mass.

“Logically, carbohydrates are good for muscle growth because they help improve muscle hydration. That is, by consuming large amounts of protein, carbohydrates, and fluids, muscle size will increase,” says Exercise says doctor Alejandro García (MN 106404). The rice variety chosen does not affect this.

For sports experts, the choice of rice type depends more on taste and one’s own palate. “Some people prefer a firmer rice, others a softer rice that is more or less whole wheat. There were no significant differences in the type of rice consumed.”, in terms of muscle mass gain, he said.

There are thousands of rice varieties in the world, and although every dish calls for a different rice, personal taste will gravitate toward one over the other. “The difference is not just in taste, but also in texture. Another characteristic of basmati rice is its aroma,” emphasizes Jorgelina Latorraga. In each case, the amount of cotton they release during cooking, their ability to stick or gel, or their potential to swell define each fiber’s classification. The latter “is important in gastronomy, as it allows you to obtain preparations typical of each region,” adds the nutritionist.


We tell you what the most recommended types of rice are.

Another classification, perhaps the most commonly used, is based on the shape of the rice, which “can be round, regular, and elongated; also round, regular, and elongated; in Argentina , we have carnaroli, which does not stick or tip over, and double carolina, which fits this classification,” explains Latorraga. Although today you can get the imported varieties needed for every recipe.

“On a health level, we already know we’re interested in unprocessed foods, so all whole grains, whether red, white, black or wild, are considered to retain fiber, vitamins, germ fatty acids and Starches that provide us with nutrients in a balanced and natural way,” experts say.

For people who want to lose weight, or who simply take care of themselves and choose a healthy diet, one question always arises when preparing dishes: Is it better to eat white rice or just whole-grain rice? ? According to nutrition experts, you don’t have to eliminate white rice from your diet to lose weight or to eat healthily, as long as it takes up a quarter of your plate and is seasoned with pure olive oil instead of butter or butter. Creamy and accompanied by veggies and lean protein. “The difference between white wheat and whole wheat is the fiber contribution of the latter, which means that not all carbohydrates are absorbed, and has a lower glycemic index. But if you take these recommendations into account, you can be perfectly on your way to a healthy diet Eat white rice and lose weight,” he said.

Among whole-grain rices, Latorraga clarified that yamani is “the friendliest in terms of texture and flavor,” and that the rice, which won’t be overcooked or sticky, has a “pre-cooking process, making it best suited for salads, diarrheal diets, and side dishes.” Because this process does not make the rice a processed food. The degree of processing is still at a medium level because the fiber has been removed, but it is not processed to a level that accelerates the food’s glycemic index (GI), which is the ability to raise blood sugar in the body,” he stressed. On the other hand, wafers, snacks, cookies And the GI and processing of rice toast increased. “There, the GI did increase, while the healthiness of the rice decreased. The same thing happens with rice noodles. These products are marketed as being healthy because they are low in calories, but when consumed in large amounts or on a daily basis, they can raise blood sugar and no longer have the health effects we are looking for,” he details.

In her book “Japanese Women Don’t Age or Gain Weight,” Naomi Moriyama says that the basis of the Japanese diet consists of 12% protein, 25% fat, and 63% carbohydrates. There is no doubt that rice is the basis of the Oriental diet, so much so that at lunch and dinner bread and crackers are replaced by a small plate of rice without fat or salt. In addition, they eat a lot of fish, rarely eat sugar, and drink eight to 12 glasses of water a day.

Regarding the recommended intake of rice in our diet, each person’s lifestyle is decisive. “In general, the amount of carbohydrates (and not just rice) depends on the type of sport you engage in, how much you consume and whether you exercise at all. However, more or less, it is recommended to consume between three and ten per kilogram of body weight per day. Five grams. If you do too much physical activity or exercise, it’s 15 grams,” Garcia emphasized.

The way you prepare your dish can also make a difference. Nutritionist Jorgelina Latorraga recommends adding vinegar, washing it ahead of time, or cooking it al dente to help lower your GI. “Serving size and seasoning also determine how healthy the rice is. It can be seasoned with olive oil and spices and used as a garnish the size of a teacup or quarter plate. From this perspective, it’s an excellent choice. “He assured.

Alejandro Garcia recommends combining it with healthy fats (like nuts, avocados, and oils) and healthy proteins (like meat, eggs, or dairy). “This explains that in countries where daily consumption occurs, they do not have a problem with being overweight, as they tend to control quantities methodically and are not saturated with fats of animal origin such as butter, cream or cheese,” warns Taratolaga road.

For weight loss, nutritionists recommend seasoning rice with pure olive oil, adding vegetables, and always controlling the amount of rice, which should not exceed a quarter of the dish corresponding to carbohydrates. “Stews containing rice must be free of visible meat fat and must contain plenty of vegetables, avoiding the use of cream or butter as in risotto,” the expert details. Another tip? “Commercial rice burgers are very filling and do not contain cholesterol like meat, but since they have pre-fried batter, they are processed and provide calories. Therefore, in this version, it is best to accompany them with a salad,” he advises.

There is no doubt that you can always learn something from the Orientals. In this case, a thousand ways to eat rice can serve as the basis of your diet without the risk of being overweight. And, through Eating Conscientiously, today we know we shouldn’t demonize any type of rice. As with any other food from nature, the secret lies in preparing and serving the right dose on your plate to provide satiety and avoid overdose.

LA NACIÓN (Argentina)/GDA

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