More than 60% of the world’s population eat rice daily as a primary food. It is also a major economic crop. There are two main types of rice: brown and white.
White rice is deficient in nutrients, including vitamins and minerals. This disparity has resulted in white rice being vilified in the West. White rice is alleged to have no health benefits. White rice is still a popular choice in many cultures despite its negative reputation. White rice’s cultural significance, its fast cooking time, soft texture, and cost-effectiveness are some of the reasons for its popularity.
This article will discuss how to enjoy white rice as part of a healthy diet.
How to Enjoy Rice in Balanced Diet
Rice with beans and peas
Peas and beans have a healthy mixture of fiber, antioxidants and other beneficial compounds. They have been shown to improve blood sugar, blood pressure, cholesterol, and blood sugar levels. When you combine beans, peas and white rice, you get a complete protein. This is because the body recognizes a complete amino acid-rich protein when it has all nine in sufficient quantities.
Vegetable rice
In addition, vegetables can make up for the low fiber in white rice by incorporating them into your diet. Vegetables provide calcium, vitamin C and iron, which can lower cholesterol and blood sugar levels.
Rice with vegetables and meat
You can also ensure that your rice plate includes fruits, proteins, and grains. This is the best way for you to eat starchy foods. Flexibility is a key aspect of this dietary approach, as it allows you to enjoy many different nutrients on one plate.
Vegetarian Rice Bowls
Many cultures have rice bowls. These rice bowls can be made with beans, vegetables and olives.
Have your rice and fish
There are many health benefits to eating fish twice per week. Fish is a good source of protein and antioxidants. You can also add fish to your white rice for the necessary nutrients.
Make air-fried croquettes
You can also make croquettes, a different type of dumpling — with white rice. A cup of cooked white rice, low fat turkey, cheese, breadcrumbs and eggs is all you need. Mix all ingredients together and form into balls or circular shapes. Then, air fry the mixture for about 10-15 minutes at 350° Fahrenheit.
