What kind of rice is healthy? A practical guide

Rice is one of the most widely consumed grains in the world, forming the basis of the diet for billions of people. If you're wondering what rice is healthy to eat, here are the answers. Choosing the right rice has a significant impact on our health.

What kind of rice is healthy to eat?

There are many types of rice on the market, which vary in taste, texture and nutritional value. So check which rice is healthy to eat?

Brown rice

Brown rice is a whole grain rice that retains its bran, germ and endosperm. This makes it rich in fiber, vitamins and minerals. Brown rice provides magnesium, phosphorus and B vitamins, aids digestion and helps maintain a healthy weight.

Black rice

Black rice, also known as "forbidden rice" because it was once intended only for the elite, is rich in antioxidants. These beneficial compounds help fight free radicals, which are responsible for cellular aging. In addition, black rice has a low glycemic index, making it an ideal choice for diabetics.

Red rice

Red rice is less processed than white rice, which means it retains more nutrients. It is rich in fiber, iron and magnesium, so it supports heart and cardiovascular health. It makes an ideal addition to salads and main dishes.

What type of rice is healthy? Let’s check!

Different types of rice have different health benefits. Let's take a look at what type of rice is healthy and why you should go for healthy rice in particular?

Basmati rice

Basmati rice is a flavorful rice that has a low glycemic index, which is beneficial for people with diabetic problems. It has long, slender grains and a delicate flavor. Targroch basmati rice is an excellent choice for health-conscious people.

Jasmine rice

Jasmine rice is characterized by its delicate, floral aroma. Although it is not as rich in fiber as brown rice, it is still a healthy alternative. Targroch jasmine rice is perfect for many Asian dishes, such as sushi, pad thai, curry or fried rice.

Nutritional values of rice

Rice is an excellent source of carbohydrates, which are essential for providing energy. Whole-grain types of rice, such as brown, black and red, are particularly rich in fiber, vitamins and minerals. It's worth knowing what kind of rice is healthy to eat in order to take full advantage of its nutritional value.

How to prepare healthy rice?

1. Preparing rice in a healthy way is of great importance. Here are some tips:
2. Rinse the rice before cooking to remove excess starch.
3. Cook the rice over low heat to preserve as many nutrients as possible.
4. Avoid adding large amounts of salt and fat.
5. Experiment with different spices and additives, such as turmeric, ginger or garlic, to enhance the flavor of the rice.

Recipes for healthy dishes with rice

Salad with brown rice and vegetables

Ingredients:

• 1 cup brown rice,
• 1 red bell pepper, diced,
• 1 yellow bell pepper, diced,
• 1 cucumber, diced,
• 1 carrot, grated,
• 2 tablespoons of sunflower seeds,
• 2 tbsp olive oil,
• juice of one lemon,
• salt and pepper to taste.

Preparation:

1. Cook brown rice according to the instructions on the package.
2. In a large bowl, mix cooked rice with vegetables, sunflower seeds, olive oil and lemon juice.
3. Season with salt and pepper to taste.

Risotto with basmati rice

Ingredients:

• 1 cup Targroch basmati rice,
• 1 onion, finely chopped,
• 2 cloves of garlic, finely chopped,
• 1 glass of white wine (optional),
• 4 cups of vegetable or poultry broth, heated up,
• 1 cup grated parmesan cheese,
• 2 tablespoons of butter,
• 2 tbsp olive oil,
• salt and pepper to taste,
• 1/2 cup of cream cheese (optional).

Preparation:

1. Rinse Targroch Basmati Rice under running water until the water is clear. Set aside to drain.
2. In a large pot, heat olive oil over medium heat. Add the chopped onion and fry for about 5 minutes, until it softens and becomes translucent. Add the chopped garlic and fry for another 1-2 minutes until it releases its aroma.
3. Add basmati rice to the pot and stir to coat the grains with fat. Stir-fry for 2-3 minutes until the rice begins to gently brown.
4. Pour in the white wine and cook, stirring, until most of the liquid has evaporated.
5. Add the first ladle of hot broth to the rice and stir until the rice has absorbed the liquid. Repeat this process, adding one ladle of broth at a time, until the rice is soft and creamy, but not overcooked. The whole process should take about 15-20 minutes.
6. When the rice is ready, remove the pot from the heat. Add the butter and grated Parmesan cheese, stirring until the ingredients combine and the risotto becomes creamy. Season with salt and pepper to taste.
7. If you are using cream cheese, add it now, stirring until the risotto reaches the desired consistency.
8. Serve the risotto right away, garnishing with fresh herbs. You can also add your favorite side dishes, such as roasted vegetables, grilled chicken or shrimp.

What is healthy rice to eat? Summary

The answer to the question of which rice is healthy to eat depends on your dietary needs and taste preferences. Here are the key findings:

• Brown, black and red rice are the healthiest, as they contain the most fiber and nutrients,
• Basmati and jasmine rice have a low glycemic index, which is beneficial for people with diabetes,
• Choose organic, healthy rice,
• Prepare rice in a healthy way, avoiding excess salt and fat.
• Healthy eating with rice is easy if you choose the right products and prepare them in the right way.