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Let's work together to keep the conversation civil. Parboiled rice, which is also known as converted rice is a refined version of rice that is treated at the harvesting stage. It is done through three stages that include soaking, steaming and drying. This process reduces starch, resulting in transparent grains that are less sticky and more separate when cooked.
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These values are about double the amount you would get from non-enriched white rice. Your body needs B vitamins to metabolize food into energy, but they also fill other roles, such as helping make hormones and neurotransmitters. Vitamin B-6 removes the amino acid homocysteine from your bloodstream by turning it into other substances.
This might help keep your heart healthy; high levels of homocysteine are associated with an increased risk of cardiovascular disease. One cup of cooked parboiled rice supplies 2 to 3 percent of the recommended daily intake of calcium, iron, magnesium and potassium.
You'll get a slightly bigger boost of zinc, with 1 cup containing 0. Zinc performs vital roles throughout your body, from forming the structure of proteins to regulating DNA. Keep reading to find out. When rice is harvested, the inedible hull is removed which produces whole grain brown rice , if the bran layer is also removed, that makes white rice.
Parboiled rice begins even before the hull is removed. This rice is a great happy medium between different varieties because it offers a more subtle flavor than white rice as well as more of the original vitamins and minerals found in rice grains without the nutty flavor of whole grain brown rice. When rice is steamed as part of the parboiling process, the starch turns into a gel. When it cools, it retrogrades, meaning the starch molecules reform and harden 1.
This process of retrogradation creates resistant starch , which resists digestion instead of being broken down and absorbed in your small intestine Therefore, resistant starch is called a prebiotic Prebiotics promote gut health. Parboiled rice may not raise your blood sugar as much as other types of rice.
This may be due to its resistant starch and slightly higher protein content In the same study, no significant difference in blood sugar impact was observed between regular white and brown rice, even though the latter is a more nutritious choice Nonetheless, more human studies are needed to explore the potential advantage of parboiled rice for blood sugar control. If you have diabetes and test your blood sugar at home, you can check for yourself how different types of rice affect your levels.
Be sure to compare the same amount of rice and eat them in the same way to have a fair comparison. Parboiled rice is less prone to rancidity compared to brown rice and cooks into well-defined kernels rather than clumping. It may also offer more plant compounds, support gut health, and raise blood sugar less than regular white rice.
For instance, it would be more difficult to use chopsticks to eat the distinct, individual grains of parboiled rice, compared to sticky clumps of regular white rice. Parboiled rice also takes a little longer to cook. While white rice simmers in about 15—20 minutes, parboiled takes about 25 minutes. Still, this is less than the 45—50 minutes needed for brown rice.
Besides its lower nutritional content compared to brown rice, other potential downsides of parboiled rice are taste and texture differences, as well as a slightly longer cooking time than regular white rice.
Parboiled converted rice is partially precooked in its husk, which retains some nutrients otherwise lost during refining.
It may benefit gut health and impact blood sugar less than brown or white rice. Still, though parboiled rice is healthier than regular white rice, brown rice remains the most nutritious option. Billions of people worldwide rely on rice as an inexpensive source of energy.
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