Rice
By Nancy Honig
Adult Development and Aging Agent
Rice, it is such a simple basic food. Did you know that rice is a primary food source for over half of the world’s population, particularly in Asia and parts of Africa. Rice is a great source of carbohydrates and brown rice, in particular, is rich in fiber, manganese, selenium, magnesium, and B vitamins. Rice is also an extremely affordable staple to add to meals.
Both brown and white rice are naturally gluten-free, making them a good option for people with gluten sensitivities or celiac disease. Brown rice has a lower glycemic index than white rice, which means it causes a slower and more gradual rise in blood sugar levels, potentially beneficial for people with diabetes.
When we typically think about rice we think about just white and brown, but there is a wide variety of types of rice and each has its own flavor and unique characteristics.
Brown rice is the whole grain of rice with only the inedible outer husk removed. Any variety of rice-long, medium, or short grain, can be brown rice. All rice starts as brown but when refined the outer bran, and inside germ are removed. The down side to this is much of the fiber, vitamins and nutrients are taken away when it is polished. Here is a look as a variety of different rices.
Glutinous rice either black or white, is very sticky because it is high in starch, making it easier to pick up with chopsticks. The grain is either short-or medium grain. This is the type of rice usually served in Japanese and Chinese restaurants. Long grain polished white rice is typically what the average American purchases.
My favorite rice and what we usually have at our house is Jasmine rice. Jasmine is a fragrant rice with a mild popcorn aroma. The grains swell lengthwise only, they don’t plump up. Jasmine is soft and slightly sticky. It smells wonderful when cooking as well! Jasmine is often served with seafood and curry.
Another flavorful rice is Basmati rice, a long grained rice with a distinctive nut-like , fruity flavor. It’s often used in Asian and Middle-Eastern recipes and in salads because it is light and fluffy. It may be polished or brown. India accounts for over 70% of the world’s basmati rice production.
Arborio rice is a plump medium or long grain rice that absorbs a lot of liquid. When cooked, the rounded grains are firm, creamy and chewy compared to other varieties of rice, due to their higher amylopectin starch content. Often it is used to make Italian risotto cooked in broth.
Wild Rice isn’t a grain, but is actually a seed of a water grass. With its nut-like flavor, often it is used in place of grains, or perhaps mixed with them. As a seed it is higher in protein and a good fiber source. It does typically take longer to cook than rice.
Cooked rice keeps well in the refrigerator for four to five days if tightly covered. It can also be frozen and will keep well for about six months. One trick for reheating rice is to add 2 tablespoons of water for each cup of rice. You can do this on the stovetop, oven, or like I do in the microwave. This works well and is a great way for it to plump it back up.
If you have always used the same type of rice get brave and try a different type, it is a inexpensive and tasty side dish to add to lots of dishes!!
