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• Poha is a wholesome meal. It is a good source of carbohydrates, packed with iron, rich in fibre, a good source of antioxidants and essential vitamins and is gluten free. It is known to be good for those who have diabetes, skin and heart problems.
  Poha is a traditional Indian breakfast food and is still favored in Indian households.
  With a variety of breakfast dishes such as oatmeal and pancakes, poha has taken a back seat.
  The health benefits offered by poha are plenty and when consumed, is light on your tummy – making it the perfect breakfast dish.
  In various parts of India, there are variations of the dish such as dadpe poha, avalakki, dahi chuda, kanda poha, and others. Poha is also known as flattened rice and is made with beaten rice – an excellent source of carbohydrates, iron, fibre, and packed full of antioxidants, vitamins and free of gluten.  we will look at health benefits poha can offer you. Nutrition In Poha A bowl of cooked poha has 250 calories, and with the addition of vegetables, the dish becomes high in vitamins, minerals and antioxidants. If you are looking to lose weight, do not add peanuts and potatoes in the poha as they increase the number of calories . To make poha healthier, cook it in olive oil. You can also add shredded coconut and onion to spruce up the first meal of your day.
  1. Easily Digestible Your breakfast must be the healthiest meal of the day as it is the first meal you consume to before starting your day. Let’s explore why poha is said to be the healthiest breakfast food. Poha is a light breakfast food that eases the digestive system. As poha is easy to be digested, it will not lead to bloating and help keep you feeling full for a longer period , making it a suitable breakfast, if you are looking for losing some weight.
• 2. Has Healthy Carbohydrates Poha is a very good source of healthy carbohydrates which is required by the body to provide you energy. It contains 76.9 per cent of recommended carbohydrates and about 23 per cent of fats . So, having poha for breakfast will give you the right amount of energy without storing any fat.
• 3. Regulates Blood Sugar Levels Poha is rich in fibre and helps control the release of sugar into the bloodstream and preventing any sudden spikes in blood sugar levels . This property of poha makes it a suitable food for individuals who are suffering from diabetes
• 4. Rich In Iron Regular consumption of poha has been linked with the prevention of iron deficiency and thus reducing the risk of anaemia . Children, as well as pregnant and lactating women, can benefit from poha when consumed as a breakfast dish. Pregnant women are at a higher risk of gestational anaemia and are often advised to eat poha . For better iron absorption in the body, squeeze the juice of a lemon.
• 5. Low In Gluten People who are sensitive to gluten foods like wheat and barley can opt for poha because it is very low in gluten . As poha is low in gluten, it can also be considered by people who have to consume low-gluten foods on doctor’s advice.
• 6. Low In Calories This healthy dish is low in calories. Poha contains around 76.9 per cent of recommended carbohydrates and about 23 per cent of fats, making it the perfect option for people looking forward to losing some weight in a healthy way .
• 7. A Good Probiotic Food One of the major health benefits of poha is that it is good probiotic food. It is because the flattened rice is made by parboiling paddy and then drying it out in the sun . After this the dried product is beaten flat to make poha and undergo fermentation, which helps retain the microbial flora from the digested carbohydrates and protein, thereby improving your gut health . Recipe For Poha Ingredients 2-3 cups Poha (flattened rice) 1 teaspoon mustard seeds 1-2 green chillies (chopped small) 1 onion (small dice) ½ cup peanuts or cashews ¾ teaspoon turmeric 4-5 curry leaves ½ cup fresh cilantro (chopped) for garnish Fresh lemon (to squeeze at the end) Salt to taste Directions Soak the Poha for 5 mins then drain in a colander. Heat oil in a pan. Season with mustard seeds and as soon as they crackle, add diced onion and green chillies. Fry until translucent. Add turmeric and curry leaves to hot oil once onions are done. Add nuts. Add Poha and salt and mix thoroughly. Cook for 3-4 minutes and enjoy! On A Final Note… For making poha a complete meal, mixed vegetables can be added. You can even add sprouts, soya nuggets and even boiled eggs to make it a well balanced and high protein meal. Poha can make an amazing meal for your child to take to school. For an extra health boost, opt for poha made of brown rice.
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Brown Rice is a starchy grain used as a staple ingredient by more than half the world’s population largely due to its versatility, availability, and ability to adapt to any flavor and seasoning. Rice has a chewiness and soft texture that adds substance to meals and complements many cuisines.

There are many different types of rice and ways to prepare it, and nutritional values differ as well. Most notably, brown rice is a whole grain while white rice is a refined grain and a processed food.

Rice Nutrition Facts
The following nutrition information is provided by the USDA for 1 cup (186g) of cooked, enriched, short-grain white rice.1

Calories: 242
Fat: 0.4g
Sodium: 0mg
Carbohydrates: 53.4g
Fiber: 0.6g
Sugars: 0g
Protein: 4.4gCarbs
There are over 53 grams of carbohydrate in a single serving of white rice. Only a tiny amount of that carbohydrate comes from fiber. Most of it is starch and a small amount is sugar.

The glycemic index of white rice is estimated to be 73. The glycemic index of brown rice, on the other hand, is estimated to be about 68. Short-grain rice tends to have a higher glycemic index than long-grain, medium-grain, and brown rice.

Brown rice has significantly more fiber than white rice (about 3 grams per cup of cooked brown rice) because it is a whole grain.

Brown rice also has fewer carbohydrates than white rice at 49.6g per cup.2

All rice is originally whole-grain, with the bran attached. White rice is produced by pearling, which is a process through which the grain passes through a machine where it is rolled and the bran is gently “pearled” off, leaving the white kernel intact. This makes the grain a processed, refined grain, no longer a whole grain. Pearling also lowers the cooking time and extends the shelf life of grains.

Fat
There is almost no fat in rice, as long as you cook it without adding any oil or butter.

Protein
There are over 4 grams of protein in a 1-cup serving of white rice, and about 5 grams in the same size serving of brown rice.

Vitamins and Minerals
Rice can serve as a good source of B vitamins (including thiamin, niacin, and riboflavin) and iron. Rice is also an excellent source of manganese and magnesium.

Brown rice provides more vitamins than white rice.3 In addition to thiamin and magnesium, brown rice contains selenium, which influences thyroid function and is important in antioxidant processes.

Health Benefits
Rice can be part of a balanced diet, particularly if you choose the unprocessed, brown rice varieties. Many of the health benefits of rice come from the vitamins and minerals that it provides.

Supports Bones, Nerves, and Muscles
Magnesium is the structural component of bones that assists in hundreds of enzyme reactions involved in the synthesis of DNA and proteins and is required for proper nerve conduction and muscle contraction.

Improves Colon Health
Rice contains resistant starch, which can lead to the formation of certain fatty acids that help the colon stay healthy. These fatty acids may also decrease the risk of colorectal cancer.

Lowers Risk of Heart Disease
Consuming whole grains, including brown rice, is associated with a decreased risk of cardiovascular disease.5

The American Heart Association recommends making sure that at least half of the grains you eat are whole grains—so, aim to choose brown rice over white and 100% whole wheat bread over white bread most of the time.

Safe for People with Celiac Disease
Rice is a naturally gluten-free grain so it is useful to people with celiac disease and non-celiac sensitivity. Rice can be made into flour, noodles, bread, and syrup. It can also be made into milk and used as a non-dairy substitute for cow’s milk.

Provides Quick Energy
Athletes who need a lot of energy in the form of carbohydrates can get it from white rice. Many prefer white rice over brown for its high-carb, low-fiber profile.

The Reason Athletes Eat White Rice Instead of Brown
Allergies
Although rice allergy is uncommon, it is possible. Allergy to rice is more common in Asian countries where rice is a big part of the typical diet. People with a rice allergy may also be sensitive to corn, soy, and barley, or vice versa.

Adverse Effects
Rice is one of the most common triggers for food protein-induced enterocolitis syndrome (FPIES). The condition usually affects babies and small children and is marked by inflammation of the small and large intestine. It is not actually an allergy, though it can look like one. Symptoms include gastrointestinal distress such as vomiting, diarrhea, and in severe cases even shock.

Sometimes rice can be contaminated with toxic heavy metals, such as cadmium, lead, mercury, and arsenic. This is especially of concern for babies and small children, which is why the FDA now limits arsenic levels in infant rice cereal.

Varieties
Varieties of rice are divided into categories based on seed size. Rice can be long-grain, medium-grain, or short-grain. Within these varieties, there are also different types of processing.

Converted rice, for instance, is parboiled to remove surface starch. That makes it easier to pearl by traditional hand processes. Converted rice retains more nutrients and cooks a little faster than regular milled white rice. Enriched rice has vitamins and minerals added back after it is refined.

Instant or quick-cooking rice, on the other hand, is fully cooked and then flash frozen. This process removes some of the nutrients and flavor but makes for a very quick-cooking rice product.

Here are some of the more popular kinds of specialty rice:

Arborio rice, known as risotto, is short-grain white rice with a mild flavor. It is known for its use in Italian dishes.?
Sticky rice is short-grain rice used in many Asian cuisines. It is also known as glutinous rice or sweet rice. It can be ground into flour and used for dumplings. It is also used in making rice vinegar and Japanese sake.
Brown rice is a high-fiber whole grain which usually takes longer to cook than white rice.
Basmati rice and jasmine rice are long-grain varieties that have unique flavor and aroma.
Wild rice is the seed of an unrelated reed-like aquatic plant. It is typically used as a side dish and has more vitamins, minerals, and fiber than white rice varieties.
Wild pecan rice is unique long-grain rice that has a nutty flavor and rich aroma.
Storage and Food Safety
Once rice is cooked, store it in the refrigerator and use it within three to four days. You will know if your rice has gone bad if it is hard and dry or if it has an unpleasant smell.

Store uncooked white rice in an airtight container in a cool, dry place. At temperatures of 70 degrees F or below, rice can be stored for 10 years or more. Brown rice will keep in a cool, dry place for about six months, but will last about one year in the freezer.

How to Prepare
Choose brown rice when possible, since it is a whole grain. Some people rinse rice before cooking. Most American-grown rice is clean and free of insects and does not need to be rinsed unless the package recommends rinsing or soaking.

The standard ratio for cooking rice is two parts liquid to one part rice. However, this can vary depending on the variety and type of rice. Check the package label for exact guidelines. One cup of raw, uncooked rice generally yields about 3 to 4 cups cooked.

Use rice as a side dish or to complement stews, curries, soups, and salads. Rice can also be used in making puddings and bread.

It’s a great combination of high fibre, protein and complex carbs. A healthy choice to satisfy cravings without sabotaging your diet that also gives a quick burst of energy. Puffed Rice is low in calories and enriched with extra vitamins and minerals. You can mix puffed rice with tomato, cucumber and mint chutney

Call it muri, murmura, kurmura, maramaraalu, puffed rice or perched rice, the first thought that comes to your mind is the taste of mouth-watering bhel puri. Touted for its crunchy taste, this healthy snacking option is a staple ingredient in most Indian households. Although, the market right now is overflowing with tasty branded snacks, with proper packaging and labelling, still nutritionists and people concerned about health are always in the lookout for these pocket-friendly desi snacking options, that are easily available in even the small roadside stalls

Processed by heating the rice kernels under high pressure in the presence of steam, to form puffed grains, the murmura can be fabricated into ready-to-eat cereals. Despite the fact that most of us has relished bhel puri, sev murmura or some chaat of puffed rice, we never realised that it is an incredible food option loaded with an array of nutrients.

Nutritional Values Of Puffed Rice:

100 grams of puffed rice contains,

Calories 402cal

Total Fat 0.5gr

Saturated Fat 0.1gr

Cholesterol 0mg

Carbohydrates 90gr

Dietary Fibers 1.7gr

Protein 6gr

Calcium 6mg

Magnesium 25mg

Iron 31.7mg

Vitamin B6 0.1mg

Thiamin 0.21 mg

Riboflavin 0.01 mg

Niacin 4.1 mg

Natrium 3mg

Kalium 113mg

acked with fibre, puffed rice is pivotal for treating constipation. It plays a quintessential role in minimalizing mucous and excess fat content in the stools and preventing them from sticking to the intestinal walls and thereby allowing smooth faecal passage through peristalsis movement.

Promotes Digestion

Renowned as a potent digestive stimulant, this desi snacking option helps in breaking down of food particles in the stomach and intestine, promotes the secretion of the digestive juices and thereby increases the absorption of essential nutrients through the intestines. It helps to eliminate abdominal gas and in turn helps in treating a wide range of gastrointestinal disorders like abdominal distension, bloating, heartburn, diarrhoea, flatulence, peptic ulcer and gaseous cramps.

Boosts Immunity

Thanks to the array of antioxidants, minerals and nutrients, Puffed rice is an incredible option for improving the immune system, fighting microbes and shielding the body against various infections like stomach infections, fever, common cold, sore throat, and other respiratory anomalies.

Regulates Blood Pressure

Puffed rice having low sodium content, actively helps in normalising the blood pressure levels and keeps it under check. It is extremely pivotal in both high and low blood pressure conditions. By improving the heart functions, it enhances cardiovascular endurance and hence reduces the chances of cardiac anomalies like heart attack, heart blockage, stroke etc.

Aids In Weight Loss

Being light and low on calories, puffed rice is an ideal option for people on a weight loss regimen. The abundance of fibre and essential nutrients, present in puffed rice satiates the hunger pangs, prevents overeating and hence facilitates in shedding weight faster.

Strengthens Bone

Bones are vital part of the human body, as it gives shape, structure and support to the muscles and organs, whereas teeth help us breakdown the food. Enriched with calcium, iron, vitamin D, thiamine, riboflavine and fibre, puffed rice ensures proper bone cell growth, regeneration, which in turn helps in bestowing a positive structural development of the body.

Enhances The Skin

Blessed with antioxidant properties, puffed rice is a blessing to achieve spotless radiant skin. It helps in shielding the skin from oxidative radical damage due to the harmful UVA and UVB rays, and hence reduces the risk of the various signs of aging like wrinkles, spots, fine lines, dark circles, etc. It is also extremely effective in case of skin conditions like acne, pimples and eczema.

Side Effects

Although, an incredible dietary compound, excessive intake of puffed rice may lead to diabetes owing to its high glycemic index. Granted, it is an ideal option in reducing weight, loaded with carbohydrates, overeating puffed rice can also cause obesity.

Conclusion

Deemed as an incredible snacking option, puffed rice has a wealth of therapeutic benefits. Be it promoting digestion, boosting immunity, augmenting skin, or fortifying bones, the desi snack is good for all. Consume it daily in prescribed amount to bathe in the goodness sans any side effects.

There are many different types of rice and ways to prepare it, and nutritional values differ as well. Most notably, rice is a whole grain while white rice is a refined grain and a processed food.

Basmati Rice Nutrition Facts

The following nutrition information is provided by the USDA for 1 cup (186g) of cooked, enriched, short-grain white rice.1

Calories: 242

Fat: 0.4g

Sodium: 0mg

Carbohydrates: 53.4g

Fiber: 0.6g

Sugars: 0g

Protein: 4.4gCarbs

There are over 53 grams of carbohydrate in a single serving of white rice. Only a tiny amount of that carbohydrate comes from fiber. Most of it is starch and a small amount is sugar.

The glycemic index of white rice is estimated to be 73. The glycemic index of rice, on the other hand, is estimated to be about 68. Short-grain rice tends to have a higher glycemic index than long-grain, medium-grain, and rice.

Brown rice has significantly more fiber than white rice (about 3 grams per cup of cooked rice) because it is a whole grain.

Brown rice also has fewer carbohydrates than white rice at 49.6g per cup.2

All rice is originally whole-grain, with the bran attached. White rice is produced by pearling, which is a process through which the grain passes through a machine where it is rolled and the bran is gently “pearled” off, leaving the white kernel intact. This makes the grain a processed, refined grain, no longer a whole grain. Pearling also lowers the cooking time and extends the shelf life of grains.

Fat

There is almost no fat in rice, as long as you cook it without adding any oil or butter.

Protein

There are over 4 grams of protein in a 1-cup serving of white rice, and about 5 grams in the same size serving of rice.

Vitamins and Minerals

Basmati Rice can serve as a good source of B vitamins (including thiamin, niacin, and riboflavin) and iron. Basmati Rice is also an excellent source of manganese and magnesium.

Brown rice provides more vitamins than white rice.3 In addition to thiamin and magnesium, rice contains selenium, which influences thyroid function and is important in antioxidant processes.

Health Benefits

Basmati Rice can be part of a balanced diet, particularly if you choose the unprocessed, rice varieties. Many of the health benefits of rice come from the vitamins and minerals that it provides.

Supports Bones, Nerves, and Muscles

Magnesium is the structural component of bones that assists in hundreds of enzyme reactions involved in the synthesis of DNA and proteins and is required for proper nerve conduction and muscle contraction.

Improves Colon Health

Basmati Rice contains resistant starch, which can lead to the formation of certain fatty acids that help the colon stay healthy. These fatty acids may also decrease the risk of colorectal cancer.

Lowers Risk of Heart Disease

Consuming whole grains, including rice, is associated with a decreased risk of cardiovascular disease.5

The American Heart Association recommends making sure that at least half of the grains you eat are whole grains—so, aim to choose rice over white and 100% whole wheat bread over white bread most of the time.

Safe for People with Celiac Disease

Basmati Rice is a naturally gluten-free grain so it is useful to people with celiac disease and non-celiac sensitivity. Basmati Rice can be made into flour, noodles, bread, and syrup. It can also be made into milk and used as a non-dairy substitute for cow’s milk.

Provides Quick Energy

Athletes who need a lot of energy in the form of carbohydrates can get it from white rice. Many prefer white rice over for its high-carb, low-fiber profile.

The Reason Athletes Eat White Basmati Rice Instead of Brown

Allergies

Although rice allergy is uncommon, it is possible. Allergy to rice is more common in Asian countries where rice is a big part of the typical diet. People with a rice allergy may also be sensitive to corn, soy, and barley, or vice versa.

Adverse Effects

Basmati Rice is one of the most common triggers for food protein-induced enterocolitis syndrome (FPIES). The condition usually affects babies and small children and is marked by inflammation of the small and large intestine. It is not actually an allergy, though it can look like one. Symptoms include gastrointestinal distress such as vomiting, diarrhea, and in severe cases even shock.

Sometimes rice can be contaminated with toxic heavy metals, such as cadmium, lead, mercury, and arsenic. This is especially of concern for babies and small children, which is why the FDA now limits arsenic levels in infant rice cereal.

Varieties

Varieties of rice are divided into categories based on seed size. Basmati Rice can be long-grain, medium-grain, or short-grain. Within these varieties, there are also different types of processing.

Converted rice, for instance, is parboiled to remove surface starch. That makes it easier to pearl by traditional hand processes. Converted rice retains more nutrients and cooks a little faster than regular milled white rice. Enriched rice has vitamins and minerals added back after it is refined.

Instant or quick-cooking rice, on the other hand, is fully cooked and then flash frozen. This process removes some of the nutrients and flavor but makes for a very quick-cooking rice product.

Here are some of the more popular kinds of specialty rice:

Arborio rice, known as risotto, is short-grain white rice with a mild flavor. It is known for its use in Italian dishes.?

Sticky rice is short-grain rice used in many Asian cuisines. It is also known as glutinous rice or sweet rice. It can be ground into flour and used for dumplings. It is also used in making rice vinegar and Japanese sake.

Brown rice is a high-fiber whole grain which usually takes longer to cook than white rice.

Basmati rice and jasmine rice are long-grain varieties that have unique flavor and aroma.

Wild rice is the seed of an unrelated reed-like aquatic plant. It is typically used as a side dish and has more vitamins, minerals, and fiber than white rice varieties.

Wild pecan rice is unique long-grain rice that has a nutty flavor and rich aroma.

Storage and Food Safety

Once rice is cooked, store it in the refrigerator and use it within three to four days. You will know if your rice has gone bad if it is hard and dry or if it has an unpleasant smell.

Store uncooked white rice in an airtight container in a cool, dry place. At temperatures of 70 degrees F or below, rice can be stored for 10 years or more. Brown rice will keep in a cool, dry place for about six months, but will last about one year in the freezer.

How to Prepare

Choose rice when possible, since it is a whole grain. Some people rinse rice before cooking. Most American-grown rice is clean and free of insects and does not need to be rinsed unless the package recommends rinsing or soaking.

The standard ratio for cooking rice is two parts liquid to one part rice. However, this can vary depending on the variety and type of rice. Check the package label for exact guidelines. One cup of raw, uncooked rice generally yields about 3 to 4 cups cooked.

Use rice as a side dish or to complement stews, curries, soups, and salads. Basmati Rice can also be used in making puddings and bread.

There are many different types of rice and ways to prepare it, and nutritional values differ as well. Most notably, brown rice is a whole grain while white rice is a refined grain and a processed food.

Rice Nutrition Facts
The following nutrition information is provided by the USDA for 1 cup (186g) of cooked, enriched, short-grain white rice.1

Calories: 242
Fat: 0.4g
Sodium: 0mg
Carbohydrates: 53.4g
Fiber: 0.6g
Sugars: 0g
Protein: 4.4gCarbs
There are over 53 grams of carbohydrate in a single serving of white rice. Only a tiny amount of that carbohydrate comes from fiber. Most of it is starch and a small amount is sugar.

The glycemic index of white rice is estimated to be 73. The glycemic index of brown rice, on the other hand, is estimated to be about 68. Short-grain rice tends to have a higher glycemic index than long-grain, medium-grain, and brown rice.

Brown rice has significantly more fiber than white rice (about 3 grams per cup of cooked brown rice) because it is a whole grain.

Brown rice also has fewer carbohydrates than white rice at 49.6g per cup.2

All rice is originally whole-grain, with the bran attached. White rice is produced by pearling, which is a process through which the grain passes through a machine where it is rolled and the bran is gently “pearled” off, leaving the white kernel intact. This makes the grain a processed, refined grain, no longer a whole grain. Pearling also lowers the cooking time and extends the shelf life of grains.

Fat
There is almost no fat in rice, as long as you cook it without adding any oil or butter.

Protein
There are over 4 grams of protein in a 1-cup serving of white rice, and about 5 grams in the same size serving of brown rice.

Vitamins and Minerals
Rice can serve as a good source of B vitamins (including thiamin, niacin, and riboflavin) and iron. Rice is also an excellent source of manganese and magnesium.

Brown rice provides more vitamins than white rice.3 In addition to thiamin and magnesium, brown rice contains selenium, which influences thyroid function and is important in antioxidant processes.

Health Benefits
Rice can be part of a balanced diet, particularly if you choose the unprocessed, brown rice varieties. Many of the health benefits of rice come from the vitamins and minerals that it provides.

Supports Bones, Nerves, and Muscles
Magnesium is the structural component of bones that assists in hundreds of enzyme reactions involved in the synthesis of DNA and proteins and is required for proper nerve conduction and muscle contraction.

Improves Colon Health
Rice contains resistant starch, which can lead to the formation of certain fatty acids that help the colon stay healthy. These fatty acids may also decrease the risk of colorectal cancer.

Lowers Risk of Heart Disease
Consuming whole grains, including brown rice, is associated with a decreased risk of cardiovascular disease.5

The American Heart Association recommends making sure that at least half of the grains you eat are whole grains—so, aim to choose brown rice over white and 100% whole wheat bread over white bread most of the time.

Safe for People with Celiac Disease
Rice is a naturally gluten-free grain so it is useful to people with celiac disease and non-celiac sensitivity. Rice can be made into flour, noodles, bread, and syrup. It can also be made into milk and used as a non-dairy substitute for cow’s milk.

Provides Quick Energy
Athletes who need a lot of energy in the form of carbohydrates can get it from white rice. Many prefer white rice over brown for its high-carb, low-fiber profile.

The Reason Athletes Eat White Rice Instead of Brown
Allergies
Although rice allergy is uncommon, it is possible. Allergy to rice is more common in Asian countries where rice is a big part of the typical diet. People with a rice allergy may also be sensitive to corn, soy, and barley, or vice versa.

Adverse Effects
Rice is one of the most common triggers for food protein-induced enterocolitis syndrome (FPIES). The condition usually affects babies and small children and is marked by inflammation of the small and large intestine. It is not actually an allergy, though it can look like one. Symptoms include gastrointestinal distress such as vomiting, diarrhea, and in severe cases even shock.

Sometimes rice can be contaminated with toxic heavy metals, such as cadmium, lead, mercury, and arsenic. This is especially of concern for babies and small children, which is why the FDA now limits arsenic levels in infant rice cereal.

Varieties
Varieties of rice are divided into categories based on seed size. Rice can be long-grain, medium-grain, or short-grain. Within these varieties, there are also different types of processing.

Converted rice, for instance, is parboiled to remove surface starch. That makes it easier to pearl by traditional hand processes. Converted rice retains more nutrients and cooks a little faster than regular milled white rice. Enriched rice has vitamins and minerals added back after it is refined.

Instant or quick-cooking rice, on the other hand, is fully cooked and then flash frozen. This process removes some of the nutrients and flavor but makes for a very quick-cooking rice product.

Here are some of the more popular kinds of specialty rice:

Arborio rice, known as risotto, is short-grain white rice with a mild flavor. It is known for its use in Italian dishes.?
Sticky rice is short-grain rice used in many Asian cuisines. It is also known as glutinous rice or sweet rice. It can be ground into flour and used for dumplings. It is also used in making rice vinegar and Japanese sake.
Brown rice is a high-fiber whole grain which usually takes longer to cook than white rice.
Basmati rice and jasmine rice are long-grain varieties that have unique flavor and aroma.
Wild rice is the seed of an unrelated reed-like aquatic plant. It is typically used as a side dish and has more vitamins, minerals, and fiber than white rice varieties.
Wild pecan rice is unique long-grain rice that has a nutty flavor and rich aroma.
Storage and Food Safety
Once rice is cooked, store it in the refrigerator and use it within three to four days. You will know if your rice has gone bad if it is hard and dry or if it has an unpleasant smell.

Store uncooked white rice in an airtight container in a cool, dry place. At temperatures of 70 degrees F or below, rice can be stored for 10 years or more. Brown rice will keep in a cool, dry place for about six months, but will last about one year in the freezer.

How to Prepare
Choose brown rice when possible, since it is a whole grain. Some people rinse rice before cooking. Most American-grown rice is clean and free of insects and does not need to be rinsed unless the package recommends rinsing or soaking.

The standard ratio for cooking rice is two parts liquid to one part rice. However, this can vary depending on the variety and type of rice. Check the package label for exact guidelines. One cup of raw, uncooked rice generally yields about 3 to 4 cups cooked.

Use rice as a side dish or to complement stews, curries, soups, and salads. Rice can also be used in making puddings and bread.

Rice is a starchy grain used as a staple ingredient by more than half the world’s population largely due to its versatility, availability, and ability to adapt to any flavor and seasoning. Rice has a chewiness and soft texture that adds substance to meals and complements many cuisines.

There are many different types of rice and ways to prepare it, and nutritional values differ as well. Most notably, rice is a whole grain while white rice is a refined grain and a processed food.

Rice Nutrition Facts
The following nutrition information is provided by the USDA for 1 cup (186g) of cooked, enriched, short-grain white rice.1

Calories: 242
Fat: 0.4g
Sodium: 0mg
Carbohydrates: 53.4g
Fiber: 0.6g
Sugars: 0g
Protein: 4.4gCarbs
There are over 53 grams of carbohydrate in a single serving of white rice. Only a tiny amount of that carbohydrate comes from fiber. Most of it is starch and a small amount is sugar.

The glycemic index of white rice is estimated to be 73. The glycemic index of rice, on the other hand, is estimated to be about 68. Short-grain rice tends to have a higher glycemic index than long-grain, medium-grain, and rice.

Brown rice has significantly more fiber than white rice (about 3 grams per cup of cooked rice) because it is a whole grain.

Brown rice also has fewer carbohydrates than white rice at 49.6g per cup.2

All rice is originally whole-grain, with the bran attached. White rice is produced by pearling, which is a process through which the grain passes through a machine where it is rolled and the bran is gently “pearled” off, leaving the white kernel intact. This makes the grain a processed, refined grain, no longer a whole grain. Pearling also lowers the cooking time and extends the shelf life of grains.

Fat
There is almost no fat in rice, as long as you cook it without adding any oil or butter.

Protein
There are over 4 grams of protein in a 1-cup serving of white rice, and about 5 grams in the same size serving of rice.

Vitamins and Minerals
Rice can serve as a good source of B vitamins (including thiamin, niacin, and riboflavin) and iron. Rice is also an excellent source of manganese and magnesium.

Brown rice provides more vitamins than white rice.3 In addition to thiamin and magnesium, rice contains selenium, which influences thyroid function and is important in antioxidant processes.

Health Benefits
Rice can be part of a balanced diet, particularly if you choose the unprocessed, rice varieties. Many of the health benefits of rice come from the vitamins and minerals that it provides.

Supports Bones, Nerves, and Muscles
Magnesium is the structural component of bones that assists in hundreds of enzyme reactions involved in the synthesis of DNA and proteins and is required for proper nerve conduction and muscle contraction.

Improves Colon Health
Rice contains resistant starch, which can lead to the formation of certain fatty acids that help the colon stay healthy. These fatty acids may also decrease the risk of colorectal cancer.

Lowers Risk of Heart Disease
Consuming whole grains, including rice, is associated with a decreased risk of cardiovascular disease.5

The American Heart Association recommends making sure that at least half of the grains you eat are whole grains—so, aim to choose rice over white and 100% whole wheat bread over white bread most of the time.

Safe for People with Celiac Disease
Rice is a naturally gluten-free grain so it is useful to people with celiac disease and non-celiac sensitivity. Rice can be made into flour, noodles, bread, and syrup. It can also be made into milk and used as a non-dairy substitute for cow’s milk.

Provides Quick Energy
Athletes who need a lot of energy in the form of carbohydrates can get it from white rice. Many prefer white rice over for its high-carb, low-fiber profile.

The Reason Athletes Eat White Rice Instead of Brown
Allergies
Although rice allergy is uncommon, it is possible. Allergy to rice is more common in Asian countries where rice is a big part of the typical diet. People with a rice allergy may also be sensitive to corn, soy, and barley, or vice versa.

Adverse Effects
Rice is one of the most common triggers for food protein-induced enterocolitis syndrome (FPIES). The condition usually affects babies and small children and is marked by inflammation of the small and large intestine. It is not actually an allergy, though it can look like one. Symptoms include gastrointestinal distress such as vomiting, diarrhea, and in severe cases even shock.

Sometimes rice can be contaminated with toxic heavy metals, such as cadmium, lead, mercury, and arsenic. This is especially of concern for babies and small children, which is why the FDA now limits arsenic levels in infant rice cereal.

Varieties
Varieties of rice are divided into categories based on seed size. Rice can be long-grain, medium-grain, or short-grain. Within these varieties, there are also different types of processing.

Converted rice, for instance, is parboiled to remove surface starch. That makes it easier to pearl by traditional hand processes. Converted rice retains more nutrients and cooks a little faster than regular milled white rice. Enriched rice has vitamins and minerals added back after it is refined.

Instant or quick-cooking rice, on the other hand, is fully cooked and then flash frozen. This process removes some of the nutrients and flavor but makes for a very quick-cooking rice product.

Here are some of the more popular kinds of specialty rice:

Arborio rice, known as risotto, is short-grain white rice with a mild flavor. It is known for its use in Italian dishes.?
Sticky rice is short-grain rice used in many Asian cuisines. It is also known as glutinous rice or sweet rice. It can be ground into flour and used for dumplings. It is also used in making rice vinegar and Japanese sake.
Brown rice is a high-fiber whole grain which usually takes longer to cook than white rice.
Basmati rice and jasmine rice are long-grain varieties that have unique flavor and aroma.
Wild rice is the seed of an unrelated reed-like aquatic plant. It is typically used as a side dish and has more vitamins, minerals, and fiber than white rice varieties.
Wild pecan rice is unique long-grain rice that has a nutty flavor and rich aroma.
Storage and Food Safety
Once rice is cooked, store it in the refrigerator and use it within three to four days. You will know if your rice has gone bad if it is hard and dry or if it has an unpleasant smell.

Store uncooked white rice in an airtight container in a cool, dry place. At temperatures of 70 degrees F or below, rice can be stored for 10 years or more. Brown rice will keep in a cool, dry place for about six months, but will last about one year in the freezer.

How to Prepare
Choose rice when possible, since it is a whole grain. Some people rinse rice before cooking. Most American-grown rice is clean and free of insects and does not need to be rinsed unless the package recommends rinsing or soaking.

The standard ratio for cooking rice is two parts liquid to one part rice. However, this can vary depending on the variety and type of rice. Check the package label for exact guidelines. One cup of raw, uncooked rice generally yields about 3 to 4 cups cooked.

Use rice as a side dish or to complement stews, curries, soups, and salads. Rice can also be used in making puddings and bread.

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