Rice has been considered by many Colombians as one of the most consumed foods on a daily basis, as it is a typical food that has been for generations in most dishes in different presentations, both for lunch and dinner. Although this cereal is considered as a perfect option for breakfast.
Among the benefits of this food, it stands out for its excellent source of energy since it contains carbohydrates, such as starch, which is slowly absorbed into the body and provides gradual energy to the body.
According to the Body Mind portal, a serving of 80 grams of brown rice, for example, provides about 30% of the magnesium that the body requires per day. In addition, vitamins B3, B6, B1, B5 and folic acid are also listed among its nutrients, all of which are beneficial for the health of the body.
Compared to other cereals, rice contains less protein; however, those present in rice are characterized by having a composition rich in vitamins and minerals.
Why eat rice for breakfast?
The perfect breakfast must contain the necessary energy to start the day in an optimal and positive way. For this reason, rice is a perfect choice for the amount of nutrients and carbohydrates it contains, making it the ideal first food to be consumed daily to recharge glucose reserves and thus perform both physically and intellectually.
In addition, one of the most important benefits of rice is that it helps protect heart health, thanks to its low levels of sodium and its richness in potassium. Therefore, this grain helps regulate blood pressure and heart rate, trying to take care of the cardiovascular system.
Also, its composition rich in fiber contributes to the reduction of bad cholesterol levels (LDL) that affects health in general. Rice facilitates the absorption of these lipids so that they are eliminated correctly in digestion.
Containing the amino acid tryptophan, Rice is characterized by producing a relaxing effect, since this component present in proteins favors the production of energy, which in turn favors the proper functioning of the nervous system.
Recommendations for use
According to the Spanish Nutrition Foundation, some of the best-known presentations are: long-grain white, medium-grain white, short-grain white, brown rice, and aromatic rice.
To consume rice there are various recipes and ideas: A first piece of advice is to wash it and let it soak for a while before preparing it, to remove some components that can be harmful, such as arsenic.
Some of the experts’ recommendations is to combine rice with other preparations to enjoy its benefits and regulate its consumption to avoid possible health effects. Among the suggested combinations is rice with broths, with ginger, with vegetables and mushrooms, as well as replacing white rice with brown rice.
Risks of consuming rice
According to the Harvard University School of Public Health in the United States, it indicates that white rice causes sudden increases in blood glucose levels, which is a risk of diabetes.
Scientists found that those who ate five or more servings of white rice per week had a 17 percent higher risk of diabetes than those who ate less than one serving per month.
“The high glycemic index produced by the consumption of white rice is probably the consequence of the alteration in the physical and botanical structure of the rice grains during the refining process, in which almost all the bran and part of the germ are removed. ”notes Qi Sun, who led the investigation.