Rice, the most non allergenic of food grains, is a staple in any allergy free, gluten free diet. Mostly, it is an essential accompaniment and a good bulk food which provides eating satisfaction.
When rice is milled and polished (such as white rice), it loses some of its nutrients, especially the B group vitamins, Vitamin E, iron and a few other micronutrients. White rice sold in stores in the US is generally fortified, the lost nutrients added on and prewashed, so further washing is not required. Washing of rice also diminishes nutrients, but it is necessary to wash rice thoroughly, rinsing out the water 3-4 times, in order to remove impurities and pesticides which may have been used.
Parboiled rice retains more nutrients than polished, white rice. Brown rice is richer in most nutrients and especially in fiber. but protein content is more or less similar to that in white rice.
Although rice has less protein than wheat, the quality of protein in rice is generally superior and is better assimilated by the body.
Of all the varieties of rice, basmati has the best kinds of complex carbs, which are burned slowly, thus providing longer lasting energy. Basmati rice has a Glycemic Index which is lower than almost all other kinds of rice. The stickier the rice, the higher it is in starch content, and will therefore have a higher Glycemic Index.
Wild rice, which is more of a gourmet rice has excellent nutritive value. It is rich in protein, fibre and minerals like iron, potassium, magnesium and phosphorus. It is actually a seed of a variety of grass that grows around lakes and rivers. In the US, wild rice comes from a type of grass that grows wild in the Great Lakes region. It has a nutty flavour and a chewy texture.
Because wild rice is pricey, it is often mixed with other grains, most often with brown rice as both require the same amount of cooking time. It also needs to be washed thoroughly. About three times the amount of water works well for wild rice.
Generally, rice has to be used more as an accompaniment, so that other nutritious foods go down well.
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