A recent study conducted at the College of Medicine in Houston (United States) on a sample of over 14 thousand people, has shown that rice has many benefits when consumed several times a week. In fact, the researchers saw that those who ate larger quantities had higher levels of minerals, vitamins, fiber and other valuable nutrients. Not only that: usually followed one healthier diet low in saturated fat and sugar. In short: those who bring rice to the table have more desire for healthy foods.
This food is perfect even in summer because it helps you to maintain a lean and dry physique. “Rice has about the same caloric content as pasta and bread, but satiates more, because during cooking it retains a lot of water and swells. Just think that a pound of raw grains, once cooked, weigh about 320 g. And if they are whole, this increase, thanks to the fiber, is even greater ”, explains the doctor Barbara Borzaga, nutrition biologist in Bolzano and Merano.
Indicatively it is necessary a pound of bread to get the same feeling of satiety guaranteed by 60 g of rice, which among other things provide 50-70 fewer calories. Let's see now what are the other benefits of this cereal.
HELPS YOU DEFLATE
«Rice contains very small starch granules»Says Doctor Borzaga. "They are therefore easily digestible and additionally have a high absorbent power which favors the elimination ofexcess stomach acid and gas that swell the belly like a balloon ».
Another point in favor: it is low in sodium (5 mg every 100 g), but rich in potassium (92 mg per 100 g), an ideal combination to promote the disposal of liquids and thus combat water retention.
REGULARIZES THE INTESTINE
The one shined, that is, refined, it is useful against diarrhea, while the integral one accelerates intestinal transit and is therefore indicated in cases of constipation. Plus the rice, thanks to presence of a share of resistant starch (which is not digested), has a protective effect on the bacterial flora. When it arrives in the intestine, nourishes the "good" ferments, helping to keep the microbiome on which our health depends in balance.
GIVES YOU GOOD MOOD
The high potassium content, together with that of B vitamins, makes rice a food indicated in moments of particular stress and physical fatigue. Compared to other cereals, it contains more tryptophan, a natural antidepressant from which melatonin, the hormone that regulates sleep, is also derived. That's why eating a plate of rice in the evening promotes night rest.
IT IS VERY NOURISHING
«All the different varieties of rice are rich in B vitamins and mineral salts. The inside of the grain encloses good quality protein and an essential amino acid, lysine, which the body is unable to produce by itself but must instead take with food ”, explains the expert.
And then gluten-free. The lack of this protein makes it suitable for the diet not only of celiacs but also of those who want avoid developing what is called "gluten sensitivity", which causes ailments such as swelling, difficulty digesting, fatigue, headache.
KEEP GLYCEMIC PEAKS AT OFF
Parboiled and wholemeal rice, thanks to their high content of resistant starch and fiber, slow down the absorption of sugars and lipids, thus helping to reduce the risk of type 2 diabetes and hypercholesterolemia.
PROTECTS HEART HEALTH
From a recent study involving the national agency Risi and the University of Milan, it was found that red and black rice, thanks to the high content of polyphenols (in particular flavonoids), reduce the onset of atherosclerotic plaques, the leading cause of coronary ischemia. Not to mention that rice is low in sodium and therefore it is indicated in the diet of those suffering from hypertension.
THE DIET TO LOSE BEAN AFTER BEAN
The menu that we propose in the gallery below, developed by the doctor Diana Scatozza, medical specialist in food science, allows you to lose up to 2 pounds in two weeks without excessive sacrifices: the daily energy intake is around around 1300 calories, but thanks to the versatility of the rice and the prolonged sense of satiety it gives you, you can enjoy an appetizing dish every day without feeling a pit in your stomach.
Monday
Breakfast
1 low-fat fruit yogurt + 2 rice cakes with 2 teaspoons of light jam
Snack
1 fishing
Lunch
4 small peppers stuffed with parboiled rice (see recipe at the bottom of the gallery) + 200 g of mixed green salad
Merenda
20 g of dried fruit
Price
180 g of steamed sea bass or cod fish + 50 g of wholemeal bread
Tuesday
Breakfast
2 rice cakes with 2 teaspoons of light jam + 1 green tea
Snack
20 g of dried fruit
Lunch
50 g of bresaola with 30 g of parmesan flakes and rocket + 200 g of mixed vegetables in pinzimonio + 2 rice cakes
Merenda
1 cup of strawberries
Price
Boiled Venere rice (80 g raw) with 100 g of steamed shrimps + 200 g of carrot and cherry tomato salad + 150 g of fruit salad
Wednesday
Breakfast
2 rice cakes with 2 teaspoons of honey + 1 green tea
Snack
2 slices of melon
Lunch
200 g of pea soup + 60 g of goat cheese + 50 g of wholemeal bread
Merenda
20 g of dried fruit
Price
250 g of basmati rice and chicken salad (see recipe at the bottom of the gallery) + 200 g of raw fennel
Thursday
Breakfast
1 smoothie with 200 ml of rice milk and 150 g of strawberries
Snack
1 low-fat fruit yogurt
Lunch
200 g of Nicoise rice salad + 250 g of grilled vegetables
Merenda
2 apricots
Price
200 g of vegetable and legume soup + 60 g of ricotta + 50 g of wholemeal bread
Friday
Breakfast
200 ml of rice milk + 1 barley coffee + 2 rice shortbreads
Snack
2 slices of pineapple
Lunch
2 skewers of tuna and swordfish with red rice and vegetables + 200 g of mixed green salad
Merenda
20 g of dried fruit
Price
150 g of chicken breast with pizzaiola + 200 g of steamed potatoes seasoned with oil and parsley
Saturday
Breakfast
1 smoothie with 200 ml of rice milk and 150 g of strawberries
Snack
1 kiwi
Lunch
250 g of risotto with seafood (see recipe at the bottom of the gallery) + 200 g of steamed courgettes
Merenda
20 g of dried fruit
Price
150 g of grilled turkey breast flavored with chopped herbs + 200 g of grilled aubergines + 50 g of wholemeal bread
Sunday
Breakfast
200 ml of rice milk + 1 coffee + 2 rice shortbreads
Snack
20 g of dried fruit
Lunch
150 g of grilled chicken + 200 g of peppers, tomatoes and onions stewed in a pan with a clove of garlic, basil and mint + 2 rice cakes
Merenda
1 citrus juice
Price
250 g of wholemeal risotto with courgettes + 200 g of mixed salad
PARBOILED STUFFED PEPPERS
Ingredients for 4 people: 320 g of parboiled rice, 4 small peppers, 250 g of natural tomato puree, 1/2 liter of vegetable broth, 1 shallot, 2 tablespoons of extra virgin olive oil, 1 tablespoon of chopped parsley, salt and pepper.
Clean the peppers, cutting the caps. Sauté the chopped shallot with half the oil, pour in the puree and leave to flavor. Add the rice and, gradually, the boiling broth until cooking is complete. Add the parsley and pepper and season with salt. Grease an ovenproof dish with the remaining oil, arrange the peppers and fill them with the grains. Close them with their respective caps and bake for 45 minutes at 180 ° C (removing the covers in the last 10 minutes).
RISOTTO WITH SEAFOOD
Ingredients for 4 people: 320 g of Carnaroli rice, 500 g of mussels, 500 g of clams, 2 San Marzano tomatoes, 1 onion, 2 cloves of garlic, 1 glass of white wine, 1 l of boiling broth, 2 tablespoons of extra virgin olive oil, 1 spoon of chopped parsley, salt and pepper.
Drain the clams in cold water. Meanwhile, clean the mussels and put them in a pan with 1/2 tablespoon of oil, 1 clove of garlic and a drop of wine. Once the valves have opened, remove the shellfish and filter the liquid left in the pan. Follow the same procedure for the clams. Brown the chopped onion in the remaining oil and add the diced tomatoes. Add the rice, sprinkle with the remaining wine and let it evaporate. Cook the risotto adding the broth gradually. Season with salt and pepper and, at the end of cooking, pour the molluscs with their liquid. Let it dry, turn off the heat and season with parsley.
BASMATI AND CHICKEN SALAD
Ingredients for 4 people: 280 g of basmati rice, 300 g of chicken pieces, 200 g of green beans, 1 teaspoon of grated ginger, 1 clove of garlic, 1 chilli pepper, 50 g of rocket, basil, lemon, 2 tablespoons of extra virgin olive oil, salt and pepper.
Cut the chicken into cubes and brown it in a pan with 1 tablespoon of oil, the garlic and the chilli. Add salt, pepper, ginger and a few basil leaves and cook, then transfer to a bowl. Boil the green beans in salted water, then drain them with a slotted spoon and cook the basmati rice al dente in the same liquid. Run the beans under the tap to cool them. Add the chopped green beans and rocket to the chicken and season with the lemon and the remaining oil.
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