Do you like rice and eat it in almost every meal? Well, it is not surprising, 78% of the world’s population feels the same way. Rice is one of the world’s most commonly eaten grains.
It is such an important meal in some nations that the phrase “to eat” literally means “to consume rice.” Rice consists of about half of the calories consumed by nearly half of the world’s population.
Many people would be hungry if rice or anything to replace rice were not available. According to research, more than 3.5 billion people rely on rice to provide 20% of their daily calorie intake.
Rice has a variety of nutrients which vary in white and brown rice. The nutrients in white rice are as follow:
- 123 calories,
- 2.9 grams of protein,
- 30 grams of carbohydrates,
- 0.4 grams of fat, and
- 0.9 grams of fiber
Whereas, brown rice have following nutrients:Â
- 111 calories,
- 2.6 grams of protein,
- 23 grams of carbs,
- 0.9 grams of fat, and
- 1.8 grams of fiber
In contrast, white rice is a processed, high-carbohydrate meal with most of its fiber removed.
Obesity and chronic illness have been related to a high diet of refined carbohydrates.
If you are a rice lover and worried that you would get health problems, you eat rice every day.
Don’t worry, in this article, you will know how you can make tasty and healthy dishes with rice and its health benefits.
Healthy Rice Dishes
You can make various delicious dishes with rice and eat rice every day without worrying about your health. Brown rice is a healthy and suitable option for people.
Here are some of the healthy and top dishes that can be made from rice.Â
Mexican Rice
Mexican rice is the yummiest and healthiest dish of rice. It is also a unique dish, and one of the characteristics that distinguish Mexican rice is its range of colors.
It varies depending on the components used. However, depending on the seasonings and rice variety used, Mexican Rice can have many colors.
Some say that the key to mastering this dish is figuring out how to acquire that distinctive orange-red color.
Here is How to Make Easy Mexican Rice at home. This recipe of traditional Mexican rice is known as the “star of the show,” and when you try it at your home, it will be loved by everyone at the dinner table.
Vegetable Fried Rice
Vegetable Fried Rice is a tasty way to get everyone enthusiastic about dinner. It is one of the favorite go-to options for kids and adults as both like it.
Making Healthy Vegetable Fried Rice is EASY! Rice, frozen vegetables, eggs, and broth are pantry essentials almost always present in the home.
Cook the vegetables first, add the rice, stock, and soy sauce until everything is hot, then fold in the protein. Yes, if you’re keeping track, that’s supper in approximately 10 minutes.
Zucchini Rice
A quick, easy, and healthful dinner that can be prepared in about 30 minutes: this nutritious zucchini rice is loaded with fresh zucchini and garlic tastes. This dish is ideal for a fast weeknight supper or lunch meal.
It would be best if you first cooked the rice until it was soft and delicate. Meanwhile, grate the zucchini using a coarse grater. Cook some cumin seeds and fresh garlic in a little oil in a frying pan.
Then, for a few minutes, sauté grated zucchini. Mix in the cooked rice, lime or lemon juice, and zucchini. Ta-Da, it is ready! Season to taste with salt and pepper.
Health Benefits of Rice
Promotes Healthy Brain Function
Rice contains nutritious carbs that are not just beneficial for converting into energy.
Other components present in rice, such as minerals, vitamins, and many more, all help to increase metabolic activity in all of the body’s organs.
It also helps to guarantee healthy brain function, as the brain needs this source of energy.
Prevents Cancer
However, rice’s cancer fight does not end there. Rice has high fiber, which helps lower blood pressure and is also beneficial in the fight against and preventing colorectal and intestinal cancer.
Rice is also a good source of vitamin A and vitamin C. These aid in removing free radicals from the body.
Improves Nervous System
Rice is an excellent provider of a wide range of B vitamins. Eating rice helps to boost the health of your nervous system since it is high in B vitamins.
Helps in Weight Loss
Rice is a wonderful help in weight loss since it is low in salt, fat, and cholesterol. It is high in nutrients and has no detrimental effects on a person’s health. Of course, its high fiber content aids in the prevention of obesity.
Reduces Cardiac Problems
Rice is an anti-inflammatory food. Its anti-inflammatory characteristics aid in lowering the pace at which atherosclerotic plaque deposits within blood vessel walls. It reduces your chances of developing serious cardiac problems such as heart attacks or strokes.
Promotes Digestion
Rice is a great choice for those who have gluten sensitivity because it is naturally gluten-free. The brown, wholegrain version is especially helpful because it contains insoluble fiber, which aids digestion and ‘fuels’ the beneficial gut flora essential for health.
Conclusion
It is concluded that rice is a healthy meal for everyone with many nutritious and health benefits.
Brown rice is a great, nutritious staple grain that can be utilized in a variety of dishes.
If you haven’t already included this grain in your diet, you should think about doing so. The variety of nutritional advantages is amazing, and it is inexpensive.
After reading the article, now you can make yummy and healthy rice dishes at home without spending a huge amount of money on fancy restaurants.