Health Benefits of Rice

The rice is an ancient food and is believed to have been first cultivated in China for about 6000 years, but recent archaeological discoveries found early seeds of grain and agricultural tools archaic that date back 9000 years.

For most of its long history, rice has existed only in Asia, for only when Arab travelers introduced rice to ancient Greece, and Alexander the Great brought it to India, did rice reach other corners of the world. .

Later, the Moors brought it to Spain in the 8th century during their conquests, while the Crusaders were responsible for bringing rice to France. Thus, the grain was introduced to South America in the 17th century by the Spaniards during the colonization of this continent.

And the health benefits of rice are such that it helps provide energy, prevent obesity, control blood pressure, fight cancer, provide skin care, prevent Alzheimer’s disease, have diuretic and digestive qualities, improve metabolism, help cardiovascular health, relieve symptoms of irritation, irritable bowel syndrome, prevent chronic constipation, and regulate body temperature.

However, rice is not just used as a staple food for consumption. Also, there are many other amazing uses for rice. Thus, it is useful for drying water-damaged electronics, creating a hot or cold compress, avoiding salt clumps, helping to test the oil temperature before frying things, sharpening blender blades, cleaning dirty vessels, helps to ripen fruits faster, prevents the formation of rust. It is also used as a beauty product to make the skin glow.


Rice is a grain of the plant class Oryza glaberrima (African rice) or Oryza sativa (Asian rice). And as a cereal, it is the staple food most consumed by a large portion of the population, especially in Asia. Thailand, Vietnam and China are the three biggest rice exporters.

It is the agricultural commodity (a product of uniform quality and characteristic) with the third largest production in the world, after sugarcane and corn. Rice is the most important grain in relation to human nutrition and caloric intake, providing more than 1/5 of the calories consumed worldwide by humans.

Rice, a monocot, is normally grown as an annual plant, although in tropical areas it can survive as a perennial crop and produce crops for up to 30 years. Rice cultivation is suitable for countries and regions with low labor costs and high rainfall, as it requires a lot of work and plenty of water.


Follow below important data on rice nutrients:

Serving: 100 grams of cooked white rice

Energy value: 128.3 kcal Carbohydrates: 28.1 grams Proteins: 2.5 grams Saturated fats: 0.2 grams Dietary fiber: 1.6 grams Calcium: 3.5 milligrams Phosphorus: 18.0 milligrams Manganese: 0.3 milligramsMagnesium: 2.3 milligrams Lipids: 0.2 grams Iron: 0.1 milligrams Potassium: 14.7 milligrams Copper: 0.0 ug Zinc: 0.5 milligrams Sodium: 1.2 milligrams


Rice has many health benefits, plus it’s an amazing source of energy for the body. It is good for the skin and regulates blood glucose levels. So here are some vitality benefits gained through rice.

  • Great source of energy – Rice is known to control various diseases. Rice husk has diuretic properties and is an effective option for curing dysentery.
  • High nutritional value – Brown and white rice have their unique nutritional value. Because white rice is rich in minerals such as calcium and iron, it is also rich in vitamins such as niacin, vitamin D, thiamin and riboflavin. It is due to its high nutritional content that it is used all over the world in various cuisines.
  • Controls blood pressure – Rice is considered good for people who want to lose weight. A rice diet is low in carbohydrates and fats and is therefore great for people who want to lose weight.
  • Prevents constipation – Rice contains a very low amount of sodium, so it helps to control high blood pressure. Rice is an excellent source of healthy fiber. These help in the growth of beneficial bacteria that improve digestion and regulate bowel movement.
  • Gluten Free Food – Rice is gluten free and therefore can be easily included in the diet of people suffering from celiac disease and allergic to proteins such as those found in wheat, barley, rye and oats. Rice is a highly nutritious food item, essential for improving health.


  • Prevents heart disease and Alzheimer’s – The integral type contains a large amount of neurotransmitters that prevent Alzheimer’s disease from occurring. It also has antioxidant properties that protect the heart, minimizing heart disease and stroke.
  • Aids digestion – Brown rice is a good source of fiber and therefore improves digestion. Rice contains a very low amount of saturated fat and cholesterol, making it a heart-healthy food.
  • Protects from cancer – Brown rice is rich in fiber and protects the body from various types of cancer. Rice fiber acts as a shield against cancer cells, thus protecting the body from cancer.


People choose different types of rice depending on their culinary needs, availability and possible health benefits. It can even be chosen by the size of each grain.

Asian cuisine specializes in long grains, while countries in the Americas choose medium or short grains.

Different types of rice include white rice, parboiled, basmati, nano vialone, whole, arboreal, wild, black, glutinous, red, carnaroli, among others. They can be long, medium and short grains and take very little preparation time.

For most people, rice is synonymous with short grain white rice. This variety is considered healthy as it contains most nutrients and is rich in omega-6 fatty acids, known for their pro-inflammatory properties. However, it is generally low in vitamins and minerals.

White rice is the most consumed type, but brown rice (whole grains) is becoming increasingly popular in some Western countries due to its health benefits.

Several items are also made from rice, including syrup, flour, milk and rice bran oil. They are usually white in color, however brown rice can eat in a variety of colors from reddish, brown, purplish or black.



  • 200g of rice needle
  • 50g of chopped onion (1 medium onion)
  • 20g of chopped garlic (4 to 5 cloves)
  • 50 ml of oil (1/4 cup)
  • how much water is enough
  • salt to taste

Way of doing:

Heat a pan with the oil, add the onion, garlic and let it cook, stirring until golden. Add rice, salt and fry well. Put boiling water until it covers the rice, turn the heat on low and let it cook. If the water dries up and the rice is not yet cooked, add more water. Let it cook until dry, and check again if it is cooked. Turn off the heat, drop the rice with a fork and serve. Yield: 2 servings.



Fried rice balls, traditionally with a risotto filling and topped with bread crumbs. To save time, use ready-made rice and mix it with cheese, mushrooms, bacon, or whatever you prefer. Then just bread and fry. A great appetizer idea that goes really well with salads.


Similar to oven rice, leftover grain can be used to create a cake. It is necessary to combine boiled rice with beaten eggs and a filling of your choice. Add corn, tuna and some more savory cheese such as feta or goat cheese. Place the mixture in a skillet that will stand the oven for approximately 10 minutes.


Rice consumption is probably safer. However, eating excessive amounts of white rice daily can increase your risk of developing type 2 diabetes and obesity. Therefore, a balanced diet must be maintained.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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