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Diet and Nutrition 2023

Benefírices for he alth and how to make

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Benefírices for he alth and how to make
Benefírices for he alth and how to make

Rice is a cereal rich in carbohydrates and its main he alth benefit is the supply of energy to the body. In addition, it also contains essential amino acids, vitamins and minerals for the functioning of the body.

When rice protein is combined with beans, grains, broad beans, lentils or peas, it provides complete proteins for the body that are important for building the body's tissues, and also helps to strengthen immunity and maintain cells, having benefits mainly for vegetarians or vegans.

Consumption of white rice may not be ideal for people who want to lose weight, who have diabetes or heart disease, especially when consumed in large quantities.In this case, the best option is brown rice, since it has more fiber and, consequently, more benefits for the body, according to some studies.

However, in the case of people who have digestive problems, such as gastritis, reflux, diarrhea or diverticulitis, and who need a low fiber diet, the consumption of white rice is an excellent option, as it is more easy to digest.

It is recommended that rice be consumed in small portions and always combined with some legumes and vegetables, as this is how it is possible to increase its nutritional value. It is also important to read the nutritional information of the food, so that you can choose white rice that is fortified with vitamins and minerals for greater benefits.

What is the difference between white and brown rice?

The main difference between white and brown rice is that during the blanching process the husk and germ are removed and, therefore, the fiber concentration and the concentration of vitamins and minerals are lower in white rice compared to the integral.

In addition, consumption of bank rice is associated with a higher risk of type II diabetes, heart disease and obesity by promoting a greater increase in blood sugar, unlike brown rice, which according to some studies, could decrease the risk of these chronic diseases.

Brown rice has much more nutrients, minerals and a little less carbohydrates than white rice, which loses nutrients in its processing In this way, brown rice has B vitamins, minerals such as zinc, selenium, copper and magnesium, as well as phytochemicals with antioxidant action.

Nutritional information for rice

The following table provides nutritional information for 100 grams of cooked white and brown rice:

Components 100 g cooked white rice 100 g cooked brown rice
Calories 125 calories 124 calories
Proteins 2, 5 g 2, 6 g
Fat 0, 2 g 1, 0 g
Carbohydrates 28 g 25, 8 g
Fibers 0, 8 g 2, 7 g
Vitamin B1 0.01 mg 0, 08 mg
Vitamin B2 0.01 mg 0, 04 mg
Vitamin B3 0, 6 mg 0, 4 mg
Vitamin B6 0, 08 mg 0, 1 mg
Vitamin B9 5, 8 mcg 4 mcg
Calcium 7 mg 10 mg
Magnesium 15 mg 59 mg
Phosphorus 33 mg 106 mg
Iron 0, 2 mg 0, 3 mg
Zinc 0, 6 mg 0.7 mg

How to make white rice

The proportion to cook white rice will always be 1 to 2, that is, the amount of water will always be double the amount of rice.

To prepare the rice, place 1 to 2 tablespoons of oil in a pan and when it is hot, add 1 cup of rice and mix. Then add two cups of water and a pinch of s alt and cook on high heat until the water boils. After that, lower the heat and cover the pan, letting it cook for 15 minutes.

When holes are observed in the rice, turn off the heat and let it rest for a few minutes with the pan covered to allow the rice to finish absorbing the water.

Light Oven Rice Recipe

This recipe is delicious and very simple to make.


  • 2 cups of washed and drained brown rice
  • 1 grated onion
  • 5 crushed garlic cloves
  • 1 bay leaf
  • 1/2 bell pepper chopped into pieces
  • 4 glasses of water
  • s alt to taste

Preparation mode

Sauté the garlic and onion in a pan and then place in an oven dish. Then place the other ingredients on the platter and put it in the oven for about 20 minutes, making sure the rice is properly cooked at the end. If necessary, add a little more boiling water and leave in the oven until dry.

To vary the flavor you can add tomato slices, some basil leaves and a little cheese on top, at the end of cooking.

Recipe for rice with vegetables rich in protein


  • 100 g of wild rice
  • 100 g plain rice
  • 75 g almonds
  • 1 zucchini
  • 2 celery stalks
  • 1 pepper
  • 600 ml of water
  • 8 okra or asparagus
  • 1/2 can of green corn
  • 1 onion
  • 2 tablespoons of olive oil

To season: 1 chilli, 1 pinch of black pepper, 1 tbsp coriander, 2 tbsp soy sauce, 2 tbsp chopped parsley and s alt to taste

Preparation mode

Sauté the onion in oil until golden and then add the rice, stirring for a few minutes. Then add the water, vegetables and almonds. Then add the seasonings but leave the cilantro and parsley to be added at the end, when the rice is almost dry.

To prevent the rice from becoming soggy, keep the heat low and do not stir after adding the vegetables to the pan.

Quick Rice Ball Recipe


  • 1/2 cup milk tea
  • 1 egg
  • 1 cup of wheat flour tea
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon of baking powder
  • 2 cups of cooked rice tea
  • S alt, garlic and black pepper to taste
  • 2 tablespoons of chopped parsley
  • Frying oil

Preparation method:

Beat the milk, egg, flour, parmesan, baking powder, rice, s alt, garlic and pepper in a blender, until a homogeneous mass is formed. Pour into a bowl and add the chopped parsley, mixing well with a spoon. To fry, place spoonfuls of the dough in the hot oil, and let it brown. When removing the dumpling, let it drain on a paper towel to remove excess oil.

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