Why is rice so healthy?
Rice has a permanent place in almost every kitchen worldwide – no wonder! He is full healthy benefits which are often underestimated.
The versatile grain provides you with a concentrated load of B vitamins, which are responsible for many metabolism processes in your body. Plus: Minerals such as magnesium, zinc and iron, which are important for the brain and muscles.
Many are particularly in unprocessed whole grain foods Ballast. This will make you full quicker and supports your digestion.
The slow carbohydrates in the whole grain rice also leave your Blood sugar levels do not rise so quickly. This is good if you e.g. B. have diabetes or otherwise have to pay attention to your blood sugar!
But don’t forget: Too many carbs or carbs Rice grains, especially in the white variant, can still chase up your blood sugar level. So balance is the magic word to make rice a healthy part of your diet!
Is rice poisonous?
You may have heard that rice can be toxic. This is partly true.Note the following 2 factors:
1. Rice contains arsenic
The poison is especially in the Bowl of the grains, especially in whole grain rice. Basmati is the least burdened.
That is why many nutrition experts advise: to boil rice in plenty of water, namely in a ratio of 5:1. That means you take e.g. B. 5 cups of water for 1 cup rice. You pour the water away after cooking.
Another option is to soak the grains overnight. The next day, rinse it until the water is clear.
2. Rice contains bacteria
There are small amounts of certain bacteria in the rice that are not killed by heat.
Let a rice dish cool slowly, multiply and lead to diarrhea and vomit. This is called “Fried Rice syndrome“But other foods are also found in other foods such as pasta and potatoes.
If you want to store rice, you should always cool it quickly in the refrigerator. If you can only stand it in the pot, it should stay over 65 degrees warm. After more than 1 day, you should not eat rice.
Which rice is the healthiest?
Looking for the healthiest rice? Good to know : Here, a distinction is made between unprocessed and processed rice varieties.
Processed rice varieties
- White Rice: This rice is polished. Unfortunately, it loses most of the nutrients. White rice also has a higher glycemic index. Means? It provides you with fast energy. This makes him popular before training.
- Parboiled rice:The Parboiling process remains more nutrients in the grain than with normal white rice. It is therefore a better alternative, tastes delicious mild and contains quickly digestible carbohydrates.
- refined rice(e.g. B. Basmati, jasmine): These varieties have a special aroma that refines many dishes. They do not offer the full nutritional content of whole grain rice, but are known for their easily digestible carbohydrates.
However, who are more healthy grain rice strains. They still have their Shell, the so-called silver skin. And that is where most healthy fiber, vitamins and minerals are stored.
Unprocessed rice varieties
- Brown rice: Also called whole grain rice is the classic. The taste is slightly nutty. And it keeps its promises – packed with fiber, vitamins and minerals. A real champion for a balanced diet and a healthy intestine.
- Black rice:It scores with valuable antioxidants. Black rice not only makes visual things, but also contains a lot of nutrients. Its dark color comes from anthocyanins, the same antioxidants that are stuck in many berries.
- Red rice:Does not only color, but also contains magnesium and phosphorus.
You see: Each of these whole grains has its own special advantages.They all have one thing in common: they are unrefined,retain their nutrientsand are therefore healthier than polished white rice.
Which strain is now “the healthiest” for you depends on your individual nutritional needs and personal preferences.
Rice & fitness
No matter if you Build muscle or your endurance –Rice has something to offer for every fitness destination:
- Muscle building: You definitely need proteins to grow to your muscles. But also carbohydrates are important – especially for bodybuilders: women! Whole grain rice is great for your muscles because it contains a lot of protein & is a complex source of carbohydrates. So it makes sure that you have enough power for your training and recovery afterwards.
- Endurance training:For a long cardio unit, such as Jogging,Cycling or Swimming, your body needs carbohydrates as fuel. A rice meal before your training gives you the energy you need. A rice snack after that helps you replenish your energy storage.
- Weight management:Brown rice has fewer calories than white rice and more fiber. This will help you to snack less and prevent Craving attacks.
- General Fitness:If you simply want to stay healthy and active, various rice varieties are interesting. Black rice, for example, is rich in antioxidants and red rice contains many trace elements.
3 healthy rice recipes
1. Whole grain rice with chicken & vegetables
Get ready for a bowl of nutrients that gives your body after the workout exactly what he needs! This trio supports your muscles in regeneration and makes you feel full and satisfied.
Nutritional values (per serving):
- Calories: 550 kcal
- Protein: 40 g
- Carbohydrates: 60 g
- Fat: 10 g .
Ingredients (for 2 servings):
- 150 g whole grain rice
- 200 g chicken breast
- 1 broccoli
- 1 red pepper
- 2 tablespoons olive
- Salt & pepper
- 1 tsp paprika powder
- 1 clove of garlic
Preparation:
- Sink the whole grain rice under running water.
- Cook it according to the package instructions until it is firm.
- Wash the broccoli and divide it into small florets.
- Decore the peppers and cut them into strips.
- Heat the olive oil in a large pan.
- Season the chicken breast fillets with salt, pepper & rosemary.
- Fry them in the oil from each side for about 5 minutes until they are golden brown.
- Take the chicken out of the pan and keep it warm.
- Fry the garlic briefly and add the vegetables.
- Have everything roast for about 5 minutes while stirring, so it is still snorful.
- Cut the chicken into strips and slice it under the rice and vegetables.
2. Whole grain rice bowl with chickpeas & spinach
This Veggie Bowl is a real powerhouse and keeps you satisfied for a long time. Ideal for a power lunch or as a strengthening dinner after an extensive workout.
Nutritional values (per serving):
- Calories: 500 kcal
- Protein: 18 g
- Carbohydrates: 80 g
- Fat: 10 g
| preparation time | Cooking time | Total time |
| 10 min. | 20 min. | 30 min. |
Ingredients (for 2 servings):
- 150 g whole grain rice
- 1 can of chickpeas
- 200 g fresh spinach
- 2 tablespoons olive
- 2 cloves of garlic
- Salt & pepper
- 1 teaser cum
- 1 pinch of paprika powder
- Juice of half a lemon
Preparation:
- Sink the whole grain rice under running water.
- Cook the whole grain rice as indicated.
- Heat a pan with olive oil.
- Press the garlic in and slack it briefly.
- Sink the chickpeas, drain them and put them in the pan.
- Frying her with cumin and paprika powder and bred her crispy.
- Wash the spinach and let it coincide in the pan.
- Season with salt & pepper and beg everything with lemon juice.
- Serve the chickpeas and spinach over the whole grain rice.
3. Lemon savings on wild rice bed with green asparagus
.
You like eating fish and looking for high-quality omega-3 fatty acids your workout ? This recipe also contains a lot of fiber and minerals such as zinc, magnesium and potassium.
Nutritional values (per serving):
- Calories: 520 kcal
- Protein: 32 g
- Carbohydrates: 55 g
- Fat: 18 g
| preparation time | Cooking time | Total time |
| 5 min. | 25 min. | 30 min. |
Ingredients (for 2 servings):
- 150 g Wild rice
- 2 salmon fillets (each 150 g)
- 1 organic lemon, juice and abrasion
- 1 tablespoon olive
- Salt & pepper
- Fresh Dill
- 1 bunch of green asparagus
Preparation:
- Cook the wild rice according to the package instruction.
- Season the salmon fillets with salt & pepper and rub them with lemon abrasion.
- Heat the olive oil
- Add the lemon juice and cook the salmon over medium heat from each side for about 3 minutes.
- Wash the green asparagus, cut off the ends and steam it in the same pan next to the salmon until it is snoulder.
- Focus the wild rice on plates, add the salmon and the asparagus and garnish with fresh dill.
read also: Simple and complex carbohydrates: let’s discover the differences
