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Rice is the main source of food for people in various countries, there are at least 26 densely populated countries that make rice their staple food, including Indonesia. Rice has many types and types, depending on the shape, aroma, and color of each type, which makes each type of rice have its own way of cooking. In addition, each type also contains different nutrients and tastes. Then, what are the types?
White rice
White rice has a layer of skin that has been removed beforehand, which is why it is white. The grinding process makes white rice less nutritious than brown or black rice. White rice is divided into grain shape, namely:
- Long grain rice. This rice has been through the milling process three to four times. Long grain rice is usually less sticky and is commonly referred to as dry rice. This type of rice when cooked it will taste a little hard. Types of long grain rice are basmati, jasmine and doongara rice.
- Medium grain rice. When compared to long grain rice, this type of rice is stickier and less flavorful. If cooked also soft and not hard.
- Short grain rice. This type of rice is the type of rice that is the softest and stickiest when cooked. Suitable to be used as a base for food such as sushi and so on. This rice is often referred to as fluffier rice. The amylose content is lower than other types of rice, making this type of rice softer and fluffier when cooked. The amylose contained in rice affects the nature of the expansion of the volume of rice which then becomes fluffier rice. Rice with low amylose content usually results in rice that does not dry out easily. The rice used in Japan usually uses this type of rice.
Even different grain shapes affect the level of the glycemic index they contain. Long grain rice, such as basmati and doongara rice, has a lower glycemic index than medium or short grain.
However, when compared to other types of rice, white rice contains less fiber than other types of rice, such as brown rice and black rice. This is because the outer and middle layers of rice which contain high fiber have been lost due to the milling process, while the brown and black rice are not.
Brown rice
Brown rice also undergoes a milling process, but unlike white rice, brown rice only removes the outer layer and does not remove the middle layer. Brown rice has a tougher texture compared to white rice when cooked. In addition, brown rice contains magnesium which is quite high and fiber is 3.2 grams per 100 grams. While the total protein per 100 grams of brown rice is 7.2 grams. Higher than 100 grams of white rice which only contains about 6.3 grams. The glycemic index level is moderate, so eating brown rice will keep you full longer.
Brown rice
Similar to brown rice, brown rice also has a tougher and coarser texture. Brown rice contains iron and vitamin B6 which are useful for maintaining a balance in the production of red blood cells and the hormone serotonin, a hormone that regulates appetite. The red color in this rice is obtained from the outer layer which contains anthocyanins which make it red.
Black rice
Black rice is rice that is quite rare on the market and has a very high selling value, this is due to its higher nutritional content compared to other types of rice. Black rice has a tough and crunchy texture, so it takes quite a bit of cooking time to make it soft. In black rice, there is a high content of vitamin E which is good for boosting the immune system, warding off free radicals, and repairing damaged liver cells. At least, this rice contains 20.1 grams of fiber, 7 grams of protein, and 1.8 grams of iron in 100 grams of black rice.
Does this mean I have to cut back on white rice?
Because black, brown and brown rice have a fairly high price in the market, you can work around this by mixing white or regular rice with one of these types of rice. This will increase your fiber intake every day but still accordingly budget which exists.
