NDSU Extension Service - Ramsey County


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Right Eating with Rice

Right Eating with Rice


                Rice is the staple food for more than half the population in the world and is popular in other parts of world as well. There are almost 25,000 varieties of rice all over the world, but the most commonly consumed ones are white rice and brown rice. Although brown rice is healthier of the two, white rice is more enjoyed by most people. It is the milled rice, which has its husk, bran and germ removed, is known as white rice. The rice grains are then polished to give them a bright, white and shiny appearance. White rice has numerous health benefits, such as providing fast and instant energy, aiding good bowel movement and providing essential source of vitamin B1 to human body. Rice is a heart healthy food – since it contains no bad cholesterol, rice can lower cholesterol levels, manage blood pressure, and improve heart health.

                A grain of rice has many parts – the hull or husk is the outer shell that protects the seed. The bran coat contains fiber, B vitamins and minerals. The endosperm provides energy from carbohydrates and protein.  The innermost part of rice grain is the germ/embryo which contains antioxidants, vitamin

E and B vitamins. Its starches –amylose and amylopectin – determine the cooking texture of rice.

                Vitamins and minerals you will find in rice include folate, phosphorus, thiamin, niacin, riboflavin, calcium, iron and potassium.

                Some of the types of rice that you will find in your local grocery store include:

Instant – Most college students or on-the-go adults are familiar with instant rice. Instant rice consists of partially cooked dehydrated rice that cooks faster than unprocessed varieties.

White - This type of rice is likely the most popular variety. White rice goes through a process of milling and polishing that alters the flavor, appearance, and its texture to result in the familiar white. However, this process also removes a number of important nutrients, which makes it a less healthy options than some other rice varieties.

Brown – This variety of rice is considered to be one of the world’s healthiest foods. The process of creating brown rice includes only the removal of the rice’s hull (its outermost layer), which leaves most of the rice’s nutritional value intact, unlike white rice.

Long-Grain – The distinguishing characteristic of long-grain rice is that the grain is considerably longer than it is wide. Long grain rice is known to be a drier rice,  that has a fluffier texture without being sticky.

Short-Grain – This type of rice becomes very soft and sticky upon cooking, due to how starchy it is. Short-grain rice is found in foods like sushi and paella.


Savory Rice Recipe

                This delicious rice recipe works both as a side dish to a main course of steak, chicken, or fish, and as a delicious main entree.



• 1 1/2 tablespoons olive oil

• 1 1/4 cups finely chopped celery with leaves

• 1 1/4 cups finely chopped onion

• 1 cup water

• 1/2 cup orange juice

• 2 tablespoons lemon juice

• A dash of hot sauce

• 1 cup long-grain rice, uncooked

•1/4 cup slivered almonds

                 Heat oil in medium saucepan. Add celery and onions and sauté until tender, about 10 minutes.

Add water, juices, and hot sauce. Bring to a boil. Stir in rice and bring back to a boil. Let stand covered until rice is tender and liquid is absorbed.  Stir in almonds. Serve immediately.

Per serving 180 calories, 9 g of fat, 38 mg of sodium and 4 g of protein.


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