Introduction:
Rice, like wheat or spelt, belongs to the sweet grass family. Originally, the gluten-free grain comes from Asia, but with increasing trade, the cultivation areas have expanded across Europe, especially Spain and Italy. Depending on the variety, the grains vary in length and width.
Use/Preparation:
There are many possible uses and preparations. Rice can be boiled, steamed and cooked, prepared savoury or sweet as risotto, rice pudding or sushi rice and used in countless dishes.
Health:
The nutritional content differs depending on the variety. In the unhusked varieties, there are more minerals and vitamins in the grain. Natural rice is rich in phosphorus, calcium, magnesium and B vitamins. The protein content seems low, but the biological value is on a par with fresh fish. In terms of vitamin content, parboiled rice comes out ahead. The nutrients that are lost during ordinary husking are retained by up to 80% in the parboiled process, in which the vitamins are pressed back into the inside of the grain by pressure, despite husking.
Alternatives:
Rice can be replaced by other gluten-containing or gluten-free grains such as wheat, spelt, oats, green spelt or quinoa, buckwheat and millet. Rice grains are also available from lentils, peas or chickpeas. Cauliflower rice is often used as a low-calorie alternative.
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| Average nutritional values | per 100 g |
|---|---|
| Energy (kcal/kJ) | 351/1488 |
| Fat | 2,5 g |
| Healthy fatty acids | 0,9 g |
| Carbohydrates | 71 g |
| Sugar | 0,9 g |
| Protein | 9,5 g |
| Salt | 0,02 g |
