A forgotten super food

At present, when people think about rice, it is not often in its whole-grain form. However, since the beginnings of agriculture it was whole-grain cereals that traditionally formed the basis of human nutrition.
It was only when the rate and patterns of consumption changed that the factor of convenience forced a change in eating habits, with refined foodstuffs regularly being used. Whole-grain rice is one of the most complete and balanced foodstuffs, promoting the stability of insulin and glucose levels in the blood. The fibre it contains can also contribute to the lowering of cholesterol (1) and the risk of some types of cancer (2).

For its part, refined rice is directly related to type 2 diabetes (3) owing to the speed at which glucose is released into the blood, and to obesity (4); because it is not satiating, it leads people to eat more food. Also stemming from the loss of certain nutrients during the refining process, the prolonged consumption of white rice can cause a lack of vitamin B complex.

Apart from important minerals such as calcium, magnesium, copper, iron and zinc, whole-grain rice contains phytic acid (phytate) in its bran. This acid impedes the absorption of minerals present in the rice by the intestine, and it is for this reason that it must first be soaked for at least eight hours before being cooked. Whole-grain rice is not only a foodstuff that appears in traditional diets, it is also an economical, healthy, natural and tasty solution.

“Whole-grain rice is one of the most complete and balanced foodstuffs, promoting the stability of insulin, satiation and the lowering of cholesterol and the risk of cancer.”

About the author

Hugo Filipe Lopes:Has a degree in sociology and a post-graduate qualification in clinical nutrition from the Egas Moniz Faculty. Collaborates with a number of online publications, a trainer and nutritional therapist. Honourable mentions in the Casa da Imprensa and Lisboa à Letra competitions..