2023-07-22 16:00:00
He rice is, without a doubt, one of the foods most consumed not only in Spain, but also worldwide, characteristic because contains carbohydrates complex, which is nutritionally better due to its vitamins, minerals and fibers that, unlike simple ones, are digested more quickly. However, due to his rich caloric intakeas with pasta, there are many people who remove it from their diet with the intention of losing weight.
However, rice is a natural food that, in addition to providing a great source of energy necessary for the proper functioning of the body, is compatible with a healthy diet. Although it is true that there are also integral versions that are more recommended at mealtime than refined ones. The reason is none other than that during the refining process, part of the fiber and minerals that the cereals contain are eliminated. In addition, another reason has to do with the fact that it contains a lower glycemic index, that is, sugar passes into the blood more slowly.
How to cook rice so that it has fewer calories?
The first thing to know is that the type of carbohydrates most present in rice is starchwhich in turn are divided into two types of starches: one digestible and one resistant. The first of these is transformed into glucose and simple sugars that are absorbed in the small intestine, and the second, resistant starch, remains intact and is fermented in the colon.
Having said that, glucose and simple sugars that arise from digestible starch are used instantly to generate power. However, there is a part that is not used and is either transformed into glycogen, a substance that is stored in the liver and muscles that can be converted back into glucose, or it is transformed into fat. In short, it contributes to weight gain.
Therefore, the trick is to increase the proportion of resistant starch compared to digestible, which can reduce caloric intake by more than 50%. This has been confirmed by American Chemical Societywhich has valued this revolutionary method for cooking rice and less fattening.
The process of cooking rice so that it is less fattening
The way to cook rice to reduce the number of calories consists of adding a lipid to boiling water of cooking before introducing the rice, such as coconut oil. Thus, it is enough to add a tablespoon for every half cup of rice and cook over low heat for approximately forty minutes. Once ready, you have to let it cool in the fridge for twelve hours before consuming it.
What is better to wash or not wash the rice?
The recommendation given by the OCU is that rice does have to be washed due to the superficial presence in the rice grains. Thus, so that the rice is looser when cooking it, it is necessary to wash it. Just in this sense, rice cooking time will vary depending on whether or not we wash the rice.
In case of doing so, the layer of starch that it possesses will come off of the grains. If what you are looking for is to prepare dishes for which you need the rice to be dry and loose, it is advisable to wash it. Thus, it will not reach a greater density, it will remain al dente and will not absorb as much liquid.
Nutritional properties of rice
Rice It is a cereal rich in proteins and carbohydrates, thus providing a large amount of energy. It favors the absorption of nutrients in the intestine and causes the appearance of constipation and stomach swelling. It is a low-fat food, so it is ideal for a balanced diet. can even prevent disease like cancer and Alzheimer’s. For every 100 g the rice contains:
- Calories: 353
- Protein: 7g
- Carbohydrates: 79g
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